Kara-bout Your Body
By: Kara Fragale, Nutritionist, Board Certified Holistic Nutritionist,
Board Certified Herbalist, Fitness Instructor, and Chef.
It is the month of love! Red hearts surround us, cards are bought and
chocolate sales soar! Not only do we show a little extra love from the
heart this month, but it is also the month of “heart health”
awareness. It is the month to start giving our heart and body all the
tools we need to live a long, wonderful life.
Where do we start? Probably your cardiologist, but after that, let me
help you learn the best herbs, exercises and food that help our hearts
beat strong. While many factors contribute to heart disease, such as
age, gender, and family history, there are also several modifiable risk
factors that individuals can work to improve.
As an herbalist, let me start with the best herbs for heart health.
Eating a balanced diet, engaging in regular physical activity, managing
stress levels, and getting enough sleep are the best ways to improve
one’s heart health. However, incorporating heart-healthy herbs into
your routine can be another natural way to support heart health.
While herbs and supplements can provide numerous benefits, it is
crucial to understand the potential risks and ensure that they do not
counteract medication or pre-existing medical conditions. Always
consult with your doctor before adding an herb to your routine.
Hawthorne berries: For hundreds of years, people have used
hawthorn berries as an herbal remedy for digestive problems, heart
issues, and high blood pressure. They are loaded with antioxidants as
well as having anti-inflammatory properties. In traditional Chinese
medicine, hawthorn berry is one of the most recommended foods to
help treat high blood pressure. It can lower blood pressure so much
that if you are on blood pressure medication it could lower your
pressure too much. Do not combine this herb with blood pressure
medication. This herb you would drink in tea form.
Turmeric: This herb is not just for joint pain. A spice commonly used in
Indian cuisine, turmeric contains the active ingredient Curcumin,
which has potent soothing and antioxidant properties that may
benefit heart health.
Curcumin can help soothe scar tissue, support healthy heart tissue,
and support the heart wall’s thickness, which is vital for maintaining
proper heart function.
Turmeric reduces irritation in the heart tissue. Turmeric extract can
also support healthy levels of LDL cholesterol and triglycerides.
However, it is also a blood thinner, so if you are on blood thinners, do
not combine this with your medication.
Green Tea: This tea has the highest antioxidant activity of any known
plant. It can help lower LDL cholesterol and triglycerides, making it a
powerful ally in fighting free radicals and oxidative stress. Green tea is
a great addition to your cold morning and added to a smoothie.
Olive leaf: Along with supporting immune function, Olive leaf extract
may lower blood pressure, reduce the risk of arterial damage, and
may also help to support healthy blood clotting.
Hibiscus: This herb I use in almost every concoction I make. I grow my
own in the summer. Hibiscus has a ton of heart benefits. Hibiscus tea
can support healthy blood pressure and cholesterol levels, which can
help support long-term cardiovascular wellness.
Hibiscus is rich in antioxidants and has soothing properties, which
can protect the heart and support healthy clotting. Hibiscus may also
support healthy blood sugar levels and encourage a healthy
metabolism.
Ginseng: Ginseng promotes the production of nitric oxide, which
relaxes the blood vessels and supports blood flow. This process
supports endothelial function, healthy blood pressure levels, and
heart health. It can also support healthy levels of LDL cholesterol and
triglycerides, which are associated with an increased risk of heart
disease. I put this herb in a concoction for an energy burst.
Garlic: Who doesn’t love garlic! Add it to your meals, this herb
supports blood flow and helps lower your LDL.
Ceylon Cinnamon: This wonderful spice helps lower you triglycerides.
This herb must be a true cinnamon to help with blood sugar levels and
heart health.
Ginger: Last but not least, ginger not only plays a strong role in
digestive health, but it also can significantly support healthy blood
triglyceride levels and blood pressure levels, as well as support overall
heart function.
Adding a diet of fatty fish (they have our Omegs-3’s), leafy green
veggies, legumes, and fruit go along with our herbs. However, we
cannot forget a healthy exercise routine. Go for walks, join an indoor
pool, come to one of my workout classes! (if interested reach out to
me at: Karafragale@gmail.com, they are wed nights and Saturday
mornings), join a gym, or find a fun workout online you can do in your
own living room. February is a great month to start! We have lots of
love to give, but only one heart, keep it powerful.