Nutrients For Heart Health

In our last post, we shared tips by Dr. Mark Hyman for heart health, the holistic way. Dr. Hyman listed a whole, real food diet as his #1 tip.

Today, we’re sharing insights from Ashley Koff, Registered Dietician and the Organic Connections magazine Nutrition Editor.

This is an excerpt from The Calmful Heart Health Book, a free Organic Connections download available at from our partners in the US, Natural Vitality.

Here’s Ashley Koff:

“When it comes to heart health, what you choose to eat and choose not to eat are equally important. For example, I love munching organic cacao (nibs and powder) and chocolate made with at least 70 percent cacao; BUT if you have too much Dutch-processed chocolate or chocolate flavored candy with high sugar or chemistry-lab projects in it, it’s not a heart-health win.

So eating for heart health isn’t about deprivation but rather about educating yourself so that you can make great decisions—ones that taste good and are good for you.


I love plant proteins and fats for heart health—like hemp seeds, chia, quinoa, tofu, almonds, cashews and more. But caution: most soy in the US is GMO, so choose organic. Also, none of these foods should be eaten with their fats removed; it is their fats that make them heart healthy.


Supplement better for heart health, which means exercise caution as to how much and what form of calcium you take in; make sure to get enough quality magnesium; and have real fish oil, not isolated essential fatty acids.

For example, magnesium oxide won’t be absorbed as well as magnesium citrate, and choosing a powdered form like Natural Calm will improve absorption of your magnesium. Just like you would choose to eat wild salmon, choose a wild-salmon fish oil, or try hempseed oil, for getting in your essential fatty acids as nature intends.


You can sip coffee and tea, and I get studies that say these are heart healthy. Those studies were not using coffee-shop “drinks” with loads of sugar, chemistry-lab projects or excessive portions. Mind your quality and quantity when it comes to these sips.

And yes, wine in moderation is A-OK!


While lowering sodium intake is beneficial for the heart, getting sufficient heart-healthy potassium is also key. Avocados, coconut water, potatoes, organic greens and bananas all deliver potassium.”

Thanks to Natural Vitality and Ashley Koff, RD, for the great information!

In future posts, we’ll share some drool-worthy Organic Connections recipes for heart health. Let us know if you have any questions or comments in the meantime. We love to hear from you in the comments section and on our Natural Calm Facebook page! 

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