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Build a Healthy Heart Naturally

Building a Healthy Heart with Food and Natural Remedies

  1. Diet – Diet is the most important factor in prevention of heart disease. An ideal diet would be a Mediterranean, plant based diet, heavy on vegetables and fruits. No white food, minimal to no refined foods (that means products in boxes). Not too heavy on meat. Include non-meat protein sources such as beans, legumes and fish.  Good oils such as olive oil, coconut oil, avocado, nuts and seeds. Low glycemic whole grains such as Quinoa, brown rice, oats, barley in moderation. Click here for a link to the traditional Mediterranean diet.
  2. Regular Exercise and movement
  3. Stress Management
  4. Supplements to support a healthy heart
    • Fish oil
      • Lowers blood pressure
      • Lowers triglycerides
      • Slows atherosclerosis (the growth of harmful plaque on artery walls)
      •  Dose: at least 1500mg/day of EPA + DHA
    • Garlic
      • Prevent heart attacks and stroke
      • Slows atherosclerosis
      • Reduces blood triglycerides and "bad" LDL cholesterol
      • Raise "good" HDL cholesterol
      • Lowers blood pressure
      • Eat 2-3 cloves per day or take a supplement. The most effective supplements are made from enteric-coated fresh garlic and provide a total allicin of 4,000 micrograms (mcg)
    • Vitamin K2
      • Populations with high intake of Vitamin K2 have lower rates of heart disease, coronary artery disease and calcification of arteries.
      • Food sources of Vitamin K2 include high-fat dairy products from grass-fed cows, liver and other organs, egg yolks and fermented foods like sauerkraut, natto and miso. If these foods are lacking in your diet it is reasonable to consider supplementing with a K2 supplement that provides a combination of the MK-4 and MK-7 forms of Vitamin K.
    • Green tea 
      • Lowers blood pressure
      • Lowers cholesterol
      • Great antioxidant.
      • Drink 2-3 cups/day or take a supplement.
    • Blueberry powder (as a source of polyphenol nutrients)
      • Freeze-dried blueberry powder taken daily was shown in one study to reduce blood pressure in postmenopausal women. Other research has shown blueberry powder to improve arterial stiffness (another risk factor of cardiovascular disease).
      • Consume blueberries regularly either in freeze dried form, fresh or frozen.
    •  CoQ10
      • Excellent antioxidant
      • Needed for all the energy cells in our body, especially the heart. The heart's energy demands are extremely high as it keeps beating and CoQ10 is essential for optimal heart functioning.
      • Prevents oxidation of LDL cholesterol (oxidation of LDL cholesterol is what makes it most problematic)
      • Has shown in studies to reduce risk of death in heart attack patients as well as benefit patients in cardiac failure.
      • Typical dose: 100-400mg/day


  1. Reverse Heart Disease Now by William Sinatra MD and  James Roberts MD
  2. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell Esselstyn


  1. Decker Weiss's Heart Disease Prevention Program: http://www.needs.com/product/NDNL-0502-01/a_Cardiovascular
  2. Natural Medicines Database https://naturalmedicines.therapeuticresearch.com/
  3. Reverse Heart Disease Now by William Sinatra MD and James Roberts MD

Come in and talk to Dr. Joanne on Tuesdays and Thursdays from 12-7 for supplement and wellness recommendations!

Dr. Joanne Aponte is a Board Certified Naturopathic Doctor & Holistic Wellness Expert. She is available in the store every Tuesday & Thursday from 12-7 to help answer your questions regarding natural wellness.

Disclaimer: The information contained in the GHM Wellness Blog is intended for educational purposes only. The information is not intended to be used for medical advice, diagnosis, or treatment of any medical condition. Always consult with your personal physician or other qualified health care provider before making any changes to your health care


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