Staying Young at Heart: Your Practical Guide to Heart Health
Staying young at heart
Your heart is the engine that keeps your body running, pumping life-giving oxygen and nutrients to every cell. A strong, healthy heart ensures you can enjoy an active, fulfilling life, while poor heart health increases the risk of cardiovascular disease, stroke, and other chronic conditions. The good news? Small, intentional lifestyle choices can have a profound impact, helping you maintain a youthful heart for years to come.
Whether you are vegan, vegetarian, or on a special diet, you will find this guide helpful, with special recommendations from our nutritionist. We also cleared some myths around heart-healthy food so that you can feel confident on the journey of a heart-healthy lifestyle.
The foundation of a heart-healthy diet
A heart-healthy diet is more than just avoiding unhealthy foods—it’s about nourishing your body with the right balance of nutrients. Think of your plate as a canvas, filled with vibrant fruits, vegetables, and whole foods that work together to keep your heart strong.
Colorful Fruits & Vegetables:
These are nature’s powerhouse, packed with antioxidants, vitamins, and minerals that fight inflammation and protect your heart. The more color on your plate, the better.
Lean Protein:
Whether from plant-based sources or lean meats, protein plays a crucial role in muscle and heart tissue repair.
Fiber-Rich Carbohydrates:
Whole grains, legumes, and starchy vegetables help regulate blood sugar, support digestion, and keep cholesterol levels in check.
Healthy Fats:
The right kind of fats—like those found in fish, algae, nuts, seeds, avocado, and olive oil—help reduce inflammation and support overall heart function.
Do I have to become vegetarian to stay heart healthy?
The plant-based movement is more than just a trend; it’s a proven way to improve heart health and overall longevity. While you don’t have to go fully vegan or vegetarian, incorporating more plantbased meals into your routine can provide essential nutrients and reduce processed food intake.
Building a heart-healthy plate
A well-balanced plate is the foundation of heart health, providing the essential nutrients your body needs to function optimally.
The right proportions of carbohydrates, proteins, and healthy fats help maintain stable blood sugar levels, support muscle function, and promote cardiovascular health.
Imagine your plate divided into three sections, each serving a vital role in your heart’s well-being. Half of your plate should be filled with fiber-rich, complex carbohydrates such as leafy greens, sweet potatoes, and whole grains. A quarter should be reserved for lean protein, which provides essential amino acids to strengthen your heart muscle. The final quarter is dedicated to healthy fats, ensuring your body absorbs fat-soluble vitamins and maintains optimal cellular function.
Watch out for the level of sodium and saturated fat!
50% Fibrous (Fruits and vegetables).
25% Complex carbohydrates (Whole grains).
25% Lean protein (Plant-based or lean meats).
Additionally, your daily routine also plays a huge role in heart health.
Start your day with a balanced breakfast within an hour of waking to kick-start metabolism and stabilize blood sugar.
Eat every 3-4 hours to keep energy levels steady and prevent overeating.
Hydration is key—aim for at least 8 glasses of water daily to support circulation and overall well-being.
Regular physical activity, whether a brisk walk, yoga, or strength training, keeps your heart muscle strong and resilient.
Plant-based diet for a healthy heart
If you’re new to a vegetarian or vegan diet and are struggling with what to eat, you’re not alone. Transitioning to plant-based eating can be overwhelming, especially when balancing nutrition and convenience. The key is to focus on a variety of whole, nutrient-dense foods while ensuring you’re meeting essential nutrient needs. Below are some core staples to help you get started:
Protein:
Tofu, soy milk, lentils, beans, edamame (soybeans), and eggs/milk for vegetarians.
Healthy Fats:
Nuts, seeds, avocado, olive oil.
Carbohydrates:
Whole grain breads and pasta, brown rice, quinoa, potatoes, sweet potato.
Colorful Produce:
In addition to fresh fruit and vegetables, utilize frozen and canned fruits and vegetables for added convenience, or during winter when less produce is in season. Frozen and canned products have the same nutritional value as their fresh counterparts because they are harvested and packed in their peak season.
Not all plant-based products are the same
Pay attention to packaged foods that are labeled plant-based. These products can still have high amounts of sodium and saturated fat which is not doing us any good. Look out for minimal ingredients and lower amounts of added sugar, sodium, and saturated fat. Just because a packaged cracker or cookie is labeled vegan or plant-based, it does not mean it is better nutritionally than non-vegan comparisons.
“Plant-Based”
Vegan mac & cheese, fries, a lick of broccoli, vegan cookie
Whole food nutritious salad
Nutrients you can’t get from plants
Due to the nature of plant-based eating, some key nutrients for heart health are naturally scarce in plant foods. To ensure you are getting adequate nutrients from your diet, focus on supplementing these nutrients, or intentionally eating foods that naturally contain them.
Vitamin D3
Helps regulate calcium levels, supporting heart muscle function.
It is mainly found in fish, egg yolks, and dairy.
Vitamin K2
Helps direct calcium to bones and away from arteries, supporting heart and vascular health.
It is mostly in animal-based foods like liver, egg yolks, and cheese.
Omega-3s
Help reduce inflammation, lower triglycerides, and support heart rhythm.
They are mainly found in fatty fish like salmon and mackerel.
Vitamin B12
Helps produce red blood cells and maintain nerve health, crucial for heart function.
It is found in meat, fish, eggs, and dairy.
Iron
Key role in blood cell production. Iron carries oxygen in the blood, preventing fatigue and supporting heart function.
It is abundant in red meat, liver, and shellfish.
Vegan supplements to consider
While a balanced diet provides most of the essential nutrients, supplements can help fill in the gaps and offer extra heart protection.
Vegan Omega-3 is a potent plant-based omega from sustainably harvested marine algae, essential nutrients for overall daily wellness. Perfect for vegans and vegetarians.
• Support heart, brain, immune health and more
• Support healthy inflammation
• A balanced healthy level of DHA and EPA
Ingredient:
Algal Oil (marine algae, Schizochytrium sp.)
CX8 is a supplement for your heart, formulated with a synergistic combination of clinically proven ingredients to support the cardiovascular system.
• Heart and artery support from a cellular level
• Manage arterial calcification
• Healthy cholesterol balance
• Inflammation Management
Key Ingredients:
Vitamin D3, Vitamin K2, DeltaGold® Tocotrienol Complex, Rutin, Nattozimes® Protease, CardiOmegia™
Sea Buckthorn Fruit Extract, CyanthOx™ Proanthocyanidin, and Blackcurrant Extract.
VasQFlow is a potent natural heart health supplement that combines a unique blend to support nitric oxide, a key molecule for optimal blood circulation.
• A natural blood pressure regulator
• Support healthy blood pressure and circulation
• Support oxygen delivery to cells and organs
Key Ingredients:
Red Spinach Extract, Black Garlic Extract, Quercetin, Grape Seed Extract, Vitamin B12, Riboflavin, Folate, Zinc, Potassium.
GG Pure is a groundbreaking natural supplement featuring annatto seed extract to support geranylgeraniol (GG) levels for cardiovascular support and healthy aging.
• Support muscle health and cellular function
• Support CoQ10 production and cholesterol synthesis
• Recommended for statin users
Ingredient:
GG Gold®30 Annatto Seed Extract.
VasQFlow GG Pure
CX8
Vegan Omega-3
Facts vs. Myths:
Debunking heart health misconceptions
Q: Eggs are high in cholesterol, are they safe to eat?
A: While eggs contain dietary cholesterol, this does not mean that it directly increases blood cholesterol. The reality is that the saturated fat content in foods influence blood cholesterol levels more. For the healthy population, eggs can be a part of a healthy balanced diet.
Q: Is pink Himalayan salt better for me than regular table salt?
A: While some salts do contain trace minerals not found in table salt, the amounts are very small and insignificant. One salt is not necessarily better than the other, but limiting total sodium intake to 2.3g per day (equivalent to 1 tspn) is what is more important. Look out for sodium in processed and packaged products.
Q: Is coconut oil good for me?
A: Coconut oil is primarily saturated fat. Even though it comes from a plant source, it still raises bad cholesterol in the blood.
Q: Are carbohydrates bad for me?
A: Complex and fibrous carbohydrates have numerous vitamins and minerals that are essential for health. It is important to have the correct portions of carbohydrates and a balance of simple and complex carbs. It’s not carbs alone that will lead to health risks, but rather eating too many total calories may lead to unwanted weight gain.
Healthy heart tips for nonplant-based diets
If you enjoy a variety of foods, including meat, seafood, and other animal-based products, that’s perfectly fine! The key to heart health is balance.
Smart grocery staples
Stocking your kitchen with the right foods makes it easier to maintain a balanced, heart-friendly diet. Here are some essential grocery staples to keep on hand:
Protein:
Poultry, salmon, tuna, lean cuts of beef, pork, and lamb. Limit red meat consumption to 18 oz (500g) / week.
Healthy Fats:
Nuts, seeds, avocado, olive oil, fish (salmon, tuna).
Carbohydrates:
Whole grain breads and pasta, brown rice, quinoa, oats, grains, legumes.
Eat the Rainbow:
In addition to fresh fruit and vegetables, utilize frozen and canned fruits and vegetables for added convenience, or during winter when less produce is in season. Frozen and canned products have the same nutritional value as their fresh counterparts because they are harvested and packed in their peak season.
Smart eating: things to watch
Limit Added Sugars, Sodium, and Trans Fats
Too much sugar increases the risk of weight gain, insulin resistance, and inflammation, all of which can harm heart health. Hidden sugars may appear on labels as honey, molasses, cane sugar, palm sugar, brown sugar, or agave.
Excess sodium raises blood pressure, putting extra strain on the heart. A heart-healthy diet should limit sodium to 2.3g per day (equivalent to 1 tspn)—processed snacks and frozen meals often contain far more than you’d expect.
Trans fats raise “bad” LDL cholesterol and lower “good” HDL cholesterol, increasing the risk of heart disease. They are often disguised on ingredient lists as “hydrogenated oils.” If you see this on a label, the product contains trans fats.
Minimize Processed & High-Fat Foods
Processed baked goods, crisps, cookies, and fried foods are often high in unhealthy fats and sugars, which contribute to weight gain and clogged arteries.
Packaged sauces, soups, and frozen meals are usually loaded with sodium, which can elevate blood pressure.
Diets high in saturated and trans fats increase the risk of plaque buildup in arteries, restricting blood flow and making the heart work harder.
Supplements to consider
While having a solid nutritional foundation from food is most important, some supplements can further support heart health.
Xtend-Quinol
CoQ10 plays a vital role in energy production for heart cells, helping the heart pump efficiently. It also supports circulation and protects against oxidative stress. As natural CoQ10 levels decline with age (and certain medications, such as statins, can reduce it further), supplementation may be beneficial for maintaining optimal heart function.
Xtend-Quinol is a powerful innovative synergy of ubiquinol CoQ10 and geranylgeraniol, which supports heart health and healthy aging.
• High dose of bioactive CoQ10
• Support healthy heart and aging
• Recommended for statin users
Key Ingredients:
Ubiquinol (as DuoQuinol®), Trans-Geranylgeraniol (as GG-Gold®) Extract.
Omega 3 / QH Premium CoQ10
Your body can’t make omega-3 fatty acids, so you need to get them through diet. Fish is a great source of Omega-3, but if you don’t eat fish often, a quality fish oil with high levels of DHA and EPA is what you need.
Xtendlife Omega 3 / DHA Fish Oil is ultra-fresh and pure, packed with omega-3 essential fatty acids for overall daily wellness.
• 700 mg of DHA per serving, supporting optimum health and vitality.
• Premium ubiquinol CoQ10
• Cardiovascular Support
• Brain and Mental Clarity Support
Ingredient:
Hoki Oil, Tuna Oil, Kaneka Ubiquinol™, Lycopene, Astaxanthin.
A Friendly Reminder:
Before starting any supplement regimen, it is advisable to consult with your doctor, especially if you have a diagnosed heart condition or are taking any medications.
CX8
VasQFlow
CX8 is a supplement for your heart, formulated with a synergistic combination of clinically proven ingredients to support the cardiovascular system.
• Heart and artery support from a cellular level
• Manage arterial calcification
• Healthy cholesterol balance
• Inflammation Management
Key Ingredients:
Vitamin D3, Vitamin K2, DeltaGold® Tocotrienol Complex, Rutin, Nattozimes® Protease, CardiOmegia™ Sea Buckthorn Fruit Extract, CyanthOx™ Proanthocyanidin, and Blackcurrant Extract.
GG Pure
GG Pure is a groundbreaking natural supplement featuring annatto seed extract to support geranylgeraniol (GG) levels for cardiovascular support and healthy aging.
• Support muscle health and cellular function
• Support CoQ10 production and cholesterol synthesis
• Recommended for statin users
Ingredient:
VasQFlow is a potent natural heart health supplement that combines a unique blend to support nitric oxide, a key molecule for optimal blood circulation.
• A natural blood pressure regulator
• Support healthy blood pressure and circulation
• Support oxygen delivery to cells and organs
Key Ingredients:
Red Spinach Extract, Black Garlic Extract, Quercetin, Grape Seed Extract, Vitamin B12, Riboflavin, Folate, Zinc, Potassium.
GG Gold®30 Annatto Seed Extract. Take charge of your health & nutrition with support from xtendlife visit our website to explore the full range DrTalks Offer: Use the promo code DRTALKS25 for 20% off any heart health range product for a limited time.
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