29 March 2020
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Eat smart for a healthy heart

Dr Ross Walker
12 December 2019

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Many factors impact heart health including advancing age, genetics, gender and lifestyle. The good news is that healthy eating and lifestyle help promote healthy weight, blood pressure and cholesterol – all essential for a healthy heart.

A globally recognised diet for helping supporting the heart is The Mediterranean Diet.  The diet is predominately plant-based, rich in vegetables, fruits, nuts, legumes and whole grains. Moderate amounts of dairy, poultry, seafood and eggs are also included with red meat being eaten on occasion. This diet provides a good source of essential micronutrients that are known for their important role in heart health like omega-3 essential fatty acids and the potent antioxidant, Ubiquinol.

Ubiquinol is the active form of CoQ10, required for every cell of the body, including heart cells. Natural Ubiquinol levels slowly decline with advancing aging, hence some people may find supplementation beneficial. An enzyme NQO1 converts conventional CoQ10 (Ubiquinone) into Ubiquinol during intestinal absorption, however NQO1 decreases with age, affecting the antioxidant defence system of the cell. 

Every cell in our body needs Ubiquinol to convert carbohydrates and fats from our food to cellular energy. This cellular energy ‘powers’ our cells and body so we can perform at our best. Research shows Ubiquinol helps maintain a healthy heart and cardiovascular system by providing antioxidant support and cellular energy. This is, in part, because the energy demands of the heart are among the highest of all the organs.

Antioxidants are also important for heart health as they help regulate the effects of free radicals and oxidative stress, which is also related to our aging process. Ubiquinol is one of the most potent fat-soluble antioxidants in the body, helping to protect all cells, including the blood, from unhealthy oxidation.

Try incorporating these eating smart tips into your lifestyle today and support your healthy heart:

  • Have at least two serves of fruit and three serves of vegetables a day.
  • Opt for plant-based meals, like a salad with some lean protein. Chicken and salmon are great lean proteins.
  • Choose poultry, eggs and seafood over red meat. Reduce red meat to no more than three times a week and choose lean cuts.
  • If you drink - choose red wine over white, and only drink in moderation.
  • Reduce salt intake, try using herbs and spices to increase taste and flavour in your foods
  • If needed consider supporting your healthy diet with specific nutrient supplementation to help maintain heart health like omega-3 oils and Ubiquinol.

Always read the label. Use only as directed. If symptoms persist consult your doctor or healthcare professional.  



1. Australian Government, Department of Health. Cardiovascular disease. The Department of Health. [Online] [Cited: October 21, 2019.] https://www1.health.gov.au/internet/main/publishing.nsf/Content/chronic-cardio#ris.

2. Heart Foundation . Heart Attack Risk Factors. Heart Foundation. [Online] [Cited: October 21, 2019.] https://www.heartfoundation.org.au/your-heart/know-your-risks/heart-attack-risk-factors.

3. Health Direct. Heart. [Online] [Cited: October 21, 2019.] https://www.healthdirect.gov.au/heart.

4. Heart Foundation. Food and Nutrition. Heart Foundation. [Online] [Cited: October 21, 2019.] https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition.

5. Mayo Clinic. Mediterranean Diet. Mayo Clinic. [Online] June 21, 2019. [Cited: October 21, 2019.] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.

6. Studies on free radicals, antioxidants, and co-factors. K, Rahman. 2, Clin Interv Aging, Vol. 2, pp. 219-236.

7. Heart Foundation. Omega 3 fatty acid the importance of fat in a healthy diet. Heart Foundation. [Online] [Cited: October 22, 2019.] https://www.heartfoundation.org.au/news/omega-3-fatty-acid-the-importance-of-fat-in-a-healthy-diet.

8. Kaneka. What is Ubiquinol. Ubiquinol. [Online] [Cited: October 21, 2019.] https://www.ubiquinol.net.au/about-ubiquinol/what-is-ubiquinol/.

9. Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure. ZiMian Wang, et al. s.l. : American Society for Nutrition, 2010, Am J Clin Nutr, Vol. 92, pp. 1369–77.

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