Dr. Tao's Top Tips For Heart Health

NO. 1 FOOD IS INFORMATION

At The Morrison Center, we firmly believe that a healthy diet is the foundation for overall health. But did you know that food sends information to your DNA? It’s true! Send your DNA heart-healthy signals by including the following:

• Lots of organic vegetables and 1-2 servings of organic fruit daily — the more colors you include the better!
• High-quality animal products, like organic grass-fed beef, organic free-range poultry, and eggs
• Healthy, high-quality fats, like avocado, nuts, seeds, high-quality olive oil, and MCT oil
• Clean, filtered water
• Dr. Tao is particularly excited about intermittent fasting and the fasting mimicking diet (Stay tuned for an upcoming blog post on that!)

Note that some foods send the wrong kind of “message,” so minimize or avoid:

• Sugary and highly processed foods
• Simple carbohydrates that spike blood sugar
• Inflammatory oils like trans fats and vegetable oils

NO. 2 KNOW MORE OF YOUR NUMBERS

While it’s important to know your basic cholesterol numbers - total cholesterol, “good cholesterol,” and “bad cholesterol” -  that’s just the tip of the iceberg. Nearly half of the people who have heart attacks have normal cholesterol levels, and not all “bad cholesterol” is actually bad! Integrative cardiologists measure more advanced markers of cardiovascular health, inflammation and even genetics to assess each person’s true risk and recommend targeted strategies for improved health and longevity.

NO. 3 STRESS REDUCTION AND RESTORATIVE SLEEP

Chronic stress activates the sympathetic nervous system, increasing both cortisol and inflammation, which directly increases your risk for heart disease. Mindful practices and relaxation techniques help your body get out of the fight-or-flight stress response and promote cellular repair, proper detoxification, digestion, and restorative sleep. Managing stress and optimizing sleep is good for your brain, mood, and heart. That’s why Dr. Tao recommends meditation and relaxation breathing techniques, such as the 4-7-8 breathing method. Scroll down for how-to instructions.

NO. 4 SUPPORT CIRCULATION

Exercise is important for a whole host of body systems, but its benefits are best known for the cardiovascular system. Among other benefits, moderate exercise helps to support healthy circulation, improves blood vessel integrity, and also helps distribute essential nutrients for energy and repair, while also removing toxic waste.

NO. 5 USE ONLY THE HIGHEST QUALITY SUPPLEMENTS

“We can hedge our bets for fruitful longevity and cardiovascular health by supporting our body with a few supplements,” says Dr. Tao. Most of us live stressful lives surrounded by environmental toxins, which increases our nutrient needs. Plus today’s soil is depleted of nutrients, thereby making our food less nutrient dense. All of that makes it difficult to get the optimum amounts of nutrients from food alone.

NO. 1 VITAMIN D3/K2

Vitamin D3/K2 is a perfect combination of Vitamin D3 and K2 that provides powerful support for the whole body. Vitamin D promotes calcium absorption from the intestinal tract, and a growing body of evidence suggests that vitamin K2 is needed for the body to properly use the calcium in bone.* Doses can range between 2,000 to 5,000 IU per day and should be based on your current blood levels.

NO. 2 COQ10

NO. 3 OMEGA BENEFIT

Five-star certification from International Fish Oil Standards (IFOS) assures that Omega Benefit concentrated fish oil has the highest level of purity, potency, and stability. This product supports cardiovascular health, healthy mental functioning, and healthy glucose and insulin metabolism.* Doses can range from 1,000 to 2,000 mg per day.

NO. 4 ORTHO BIOTIC

Ortho Biotic Capsules provide powerful broad-spectrum probiotic support for a healthy balance of intestinal flora. This product helps maintain gastrointestinal balance, supports bowel regularity and also supports digestion and micronutrient absorption.*

NO. 5 PROBIO MAX DAILY DF

† ProbioMax DF helps maintain a healthy intestinal microecology, supports the natural immune response, bowel regularity and lactose digestion.* Plus, it’s dairy and gluten free!

ROBIN FOROUTAN, MS, RDN, HHC

Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness.

STEPHANIE MANDEL, NC, HEALTH COACH

Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.