February is Heart Month, and Ottawa pharmacist Sherry Torkos offers advice on maintaining heart health with some simple foods and supplements.
In a recent appearance on CTV Morning Live, Torkos shared her knowledge on ways to boost cardiovascular health, including the benefits of garlic, salmon, green tea, oats, and dark chocolate. These heart-healthy options have been backed by clinical research.
Aged Garlic Extract
Torkos highlighted the health benefits of garlic, particularly aged garlic extract, which has been the subject of over 900 scientific studies. She explained that the process of aging garlic removes the pungent odor, while retaining beneficial compounds that support blood pressure, circulation, cholesterol levels, and inflammation. Additionally, this supplement supports immune health. She recommends Kyolic aged garlic extract, available in various formulas at pharmacies, for both prevention and daily health support.
Salmon and Omega-3
Salmon is another food recommended by Torkos for its heart benefits. Rich in Omega-3 fatty acids, it plays a crucial role in heart health. Torkos emphasized that Canada’s food guide recommends consuming two servings of cold-water fish weekly. For those who struggle to meet this target, Omega-3 supplements are a good alternative, with options like gummies that offer 300 EPA and 225 DHA per serving, free of fishy taste and smell.
Green Tea, Oats, and Dark Chocolate
Torkos also pointed to green tea as an excellent source of antioxidants that benefit blood vessels. Drinking three to five cups of green tea daily may help lower blood pressure and inflammation. Oats, known for their ability to reduce cholesterol and blood sugar, also promote gut health. A cup and a half of oats daily has been shown to lower cholesterol levels.
When it comes to dark chocolate, Torkos recommends varieties with at least 70% cocoa solids. The flavanols in cocoa are beneficial for heart health, but moderation is key.
Incorporating these foods and supplements into your diet can help protect your heart and improve overall cardiovascular function.
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