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Foods For Heart Health

The foods we eat (and don’t eat!) can have a significant impact on our heart health. Aim for real, whole foods, cooked at home whenever possible, while limiting processed and packaged foods. In the words of Michael Pollan, “If it’s a plant, eat it. If it was made in a plant, don’t.” 

Eat more:

  • Nuts and seeds: almonds, walnuts, flax seeds
  • Berries: blueberries, blackberries, raspberries
  • Good fats: olive oil, avocado, cold water fish (i.e. salmon)
  • Garlic, onions, ginger, spices

Eat less:

  • Trans fats (also called partially hydrogenated oils – check labels of processed foods)
  • Refined carbohydrates: high-fructose corn syrup, white flour
  • Sweetened beverages: soda, juice, energy drinks
  • Processed meats

Nutrients & Herbs For Heart Health


Magnesium is an essential mineral that acts as a cofactor in hundreds of chemical processes in the body, including regulating blood pressure, blood sugar, and lipid peroxidation.

Magnesium deficiency is very common in Canada, as food processing and modern agriculture practices strip the soils of magnesium. Foods high in magnesium include pumpkin and flax seeds, green leafy vegetables, and cold-water fish.

Supplemental magnesium bisglycinate is highly bioavailable and can be helpful in keeping the cardiovascular system healthy. 

Omega-3 Fats

Omega-3 fats are required in the diet, as we are not able to synthesize them ourselves – thus they are known as essential fatty acids.

Omega-3 fats such as EPA and DHA have been shown to reduce the risk of cardiovascular disease, lower blood pressure, and help maintain healthy cholesterol levels.

The main dietary source of omega-3 fats is cold-water fish such as salmon, tuna, mackerel, and sardines. However, for those that do not regularly consume fish, supplementing with a high-quality fish oil can be a helpful alternative. 


CoQ10 is required for ATP (cellular energy) production in every cell, including the hard-working cardiac cells.

CoQ10 levels decrease with age, and are also lower in those taking statin drugs to lower cholesterol.

PULS Cardiac Test – Early Detection and Prevention of Heart Attacks

Did You Know?

50% of Heart Attack victims have normal cholesterol.

That’s because multiple factors in addition to cholesterol are required to determine the underlying cause of Heart Attack.

The PULS (Protein Unstable Lesion Signature) Test measures the most clinically-significant protein biomarkers that measure the body’s immune system response to arterial injury.

These injuries lead to the formation and progression of cardiac lesions, which may become unstable and rupture, leading to a cardiac event such as heart attack.

PULS test results can help prevent a heart attack – starting now.

The PULS Test can provide your physician with valuable information that can be used to determine the most appropriate course of action according to clinical guidelines.

Who Should Get Tested?

If you are over the age of 40 and have no previous history of heart attacks, you should speak to your healthcare provider to determine if the PULS test is right for you.

A PULS test may also be recommended if you have one or more of the following risks factors:

  • Diabetes
  • Smoking
  • Alcohol abuse
  • Substance abuse
  • Stress
  • High cholesterol
  • Poor diet
  • Lack of exercise

Up to 80% of all heart attacks are preventable.

The early detection of unstable cardiac lesions, combine with the management of risk factors, can help reduce your risk of heart disease and heart attacks.

The cost for the PULS test is $349. Ask one of our Doctors if the PULS test is right for you.