The heart is the primary organ responsible for pumping the blood through millions of blood vessels, delivering nutrients, hormones, oxygen, and other vital molecules to all body tissues, and transporting waste materials.

Blood is the fluid of life, containing numerous essential nutrients and chemicals needed by every single cell in the body. The blood has three crucial roles: transport – of hormones, nutrients, waste materials, gases etc, defence – it contains white blood cells, antibodies, and platelets to protect us from pathogens and homeostatic regulation – it maintains optimum and stable pH and temperature.

Each day, your heart beats around 100,000 times.

Problems with your heart and circulatory system, including heart attacks and stroke, can occur when your arteries become narrowed.
This is caused by a gradual build-up of fatty material within the blood vessel walls.
In time, your arteries may become so blocked that they cannot deliver enough blood to your heart or brain, which can lead to a heart attack, stroke and vascular dementia. This is known as Atherosclerosis.

What puts you at risk of heart and circulatory disease?

  • Poorly managed diabetes
  • High blood pressure
  • High cholesterol
  • Being overweight or obese
  • Smoking
  • Drinking too much alcohol.

Improving Circulation

As your blood circulates throughout your body, it delivers oxygen and nutrients to the body’s cells and helps get rid of excess waste products in your body.

When you have poor circulation, it means that your blood isn’t flowing through your system efficiently.

How to improve circulation

1.   Exercise / stretching – improves mood, energy, sleep, weight – helps get the blood flowing.

2.   Massage – Stimulates the body’s blood flow and moves through areas that are congested.

3.   Hydrate – Keeps everything flowing and helps flush out toxins.

4.   Drink Green Tea – high in antioxidants.

5.   Dry brush your skin.

6.    Reduce stress.

7.    Reduce alcohol – can harden arteries, reducing blood flow.


How to support a healthy heart?

Low carbohydrate, High Protein diets are beneficial for cardiovascular health.
A Paleo-style diet improves blood glucose control and helps to reduce weight and BP.

Include plenty of dietary antioxidants from brightly coloured fruit and vegetables, including berries, green tea, green leafy vegetables.
This helps to reduce inflammation, and therefore blood pressure.

Regular intake of Omega 3 EFA – helps to lower blood pressure & inflammation.

Ensure good intake of key nutrients to support cardiovascular function including B vitamins, magnesium, calcium, potassium, and vitamin K found in Green leafy vegetables, nuts and seeds.

Include Leafy Greens/beetroot – High in nitrates which your body converts into nitric oxide, a potent vasodilator, increasing blood flow.

Maintain good blood glucose balance. Eat regular meals, balanced with protein, healthy fats, and plenty of vegetables and fibre. Avoid snacking in most cases. In existing insulin resistance, intermittent fasting is an effective strategy to improve cellular responsiveness to insulin.

Include healthy fats such as avocados, nuts, and seeds for a mixture of mono- and polyunsaturated fats. Walnuts especially have been shown to reduce blood pressure and improve blood vessel function.

If you would like a personalised approach then please get in touch. I would love to hear from you!