Atherosclerosis, a
primary cause of heart attacks and strokes, involves the hardening of artery
walls due to plaque buildup. Normally flexible arteries become stiff and can
block blood flow, leading to blood clots formed by platelets at damaged vessel
sites. If clots or plaque fragments obstruct smaller vessels, it can result in
tissue or organ damage due to lack of oxygen. This can lead to heart attacks,
strokes, or pulmonary embolisms, each potentially fatal.
Dietary Influence on
Heart Health
Dietary changes play a critical role in promoting cardiovascular
health. The Mediterranean diet, rich in monounsaturated fats, omega-3 fatty
acids, flavonoids, and polyphenols, has been shown to improve heart health by
reducing platelet aggregation, which is a risk factor for heart disease and
stroke.
Healthy Fats and
Antioxidants
Excessive cholesterol, saturated fats, and fats damaged by heat
increase platelet stickiness, promoting clot formation. In contrast, omega-3
fatty acids and monounsaturated fats, found in nuts, seeds, and olive oil,
reduce this stickiness. Fish oil, rich in EPA and DHA, is particularly
effective at lowering platelet aggregation. A daily intake of 1,000 mg of
combined EPA and DHA is recommended for general health, while those with
cardiovascular disease may need up to 3,000 mg daily.
Flavonoids
These plant compounds, present in berries, citrus fruits, cocoa,
dark chocolate, and green tea, also decrease platelet aggregation. Regular
consumption of flavonoid-rich foods can significantly benefit heart health.
Supplements for
Platelet Function
Besides omega-3s, other supplements support healthy platelet
function. Vitamin B6, for instance, increases nitric oxide levels in platelets
and blood vessel cells, preventing excessive platelet aggregation. Garlic,
standardized for alliin content, has also been shown to reduce platelet
stickiness effectively.
Flavonoid-Rich
Extracts
To ensure sufficient flavonoid intake, consider supplements such
as:
- Grape seed extract: 100–150 mg daily
- Pine bark extract (e.g., Pycnogenol): 100–150 mg daily
- Other flavonoid-rich extracts like blueberry, bilberry,
resveratrol, pomegranate, or cranberry.
Fibrin and Nattokinase
Plaque in arteries is held by fibrin, a protein formed from
fibrinogen. High fibrinogen levels are a significant risk factor for
cardiovascular death, even more so than cholesterol. Natural therapies to lower
fibrinogen include the Mediterranean diet, exercise, omega-3 fatty acids,
niacin, garlic, and nattokinase. Nattokinase, an enzyme from fermented soybeans
(natto), dissolves excess fibrin, improving blood flow and reducing clotting
risk. Studies suggest that two 100 mg capsules of nattokinase daily for two
months can reduce fibrinogen levels by 7–10%. However, caution is advised if
using blood-thinning medications.
By incorporating these dietary and supplemental strategies,
individuals can effectively support their cardiovascular health and reduce the
risk of serious conditions like heart attacks and strokes.
**Sources:**
1. [Greenpeace Aotearoa](https://www.greenpeace.org/aotearoa)
2. [Our World in
Data](https://ourworldindata.org/plastic-pollution)
3. [Greener
Ideal](https://greenerideal.com/solutions/plastic-pollution)
4. [National Institutes of Health](https://www.ncbi.nlm.nih.gov)
5. [American Heart Association](https://www.heart.org)
