Heart Health and Circulation: Daily Habits, Foods and Supplements That Support Them

Heart disease and stroke are among the leading causes of death in Ghana, and high blood pressure is a major reason. Many people with high blood pressure feel completely fine, which is why it is called a “silent killer”. The good news: daily habits make a big difference to your heart and circulation.

Know your numbers

• Blood pressure: check at least once a year (more often if it is high or runs in your family). Many pharmacies offer checks.
• Blood sugar and cholesterol: ask your doctor how often to test.
• Waist size: a growing waist is linked to higher heart risk.

Habits that protect your heart

1. Cut salt: reduce stock cubes, salted fish, instant noodles and salty snacks; taste food before adding salt.
2. Move daily: 30 minutes of brisk walking on most days.
3. Eat more plants: vegetables, fruit, beans and whole grains.
4. Choose healthier fats: fish, groundnuts and other nuts, seeds; less fried food.
5. Limit alcohol and stop smoking.
6. Sleep 7–8 hours and manage stress. Recommended: Forever Arctic Sea Omega-3
7. Take prescribed medicines every day, even when you feel well.

Heart-friendly foods

• Oily fish such as sardines, mackerel and herrings
• Nuts and seeds such as walnuts, almonds, flaxseed and chia (see our seeds and nuts guide)
• Beans, oats and other fibre-rich foods Recommended: Forever Aloe Vera Gel Mini
• Leafy greens (kontomire, spinach), garden eggs, okro
• Fruits like oranges, pawpaw, watermelon and bananas

Tired, heavy legs and varicose veins

Visible, twisted veins on the legs (varicose veins) and heavy, aching legs are common in people who stand all day, during pregnancy and with age. To help:

• Walk regularly; calf muscles pump blood back up the legs.
• Raise your legs above heart level for 15 minutes a day.
• Avoid standing or sitting still for long periods.
• Consider compression stockings (ask a health professional which type).

See a doctor urgently for one swollen, painful, warm calf (possible blood clot), or for ulcers or bleeding from veins.

Supplements and heart-friendly products

Supplements can support a heart-healthy lifestyle but never replace blood pressure, cholesterol or diabetes treatment. Ingredients people use include L-arginine (involved in making nitric oxide, which helps blood vessels relax), coenzyme Q10, omega-3 fatty acids and B vitamins.

Also see Forever Arctic Sea Omega-3.

Important: if you take blood pressure, blood-thinning, heart or diabetes medicines, ask your doctor before starting any supplement, as some can interact with medicines or affect blood pressure.

Warning signs of a heart attack or stroke: act fast

• Chest pain or pressure, pain spreading to the arm, jaw or back, breathlessness, sweating
• Sudden face drooping, arm weakness or slurred speech

Go to the nearest hospital immediately. Every minute counts.

Frequently asked questions

How can I lower my blood pressure naturally?

Reduce salt, lose excess weight, walk most days, eat more vegetables and fruit, limit alcohol and manage stress. If your doctor has prescribed medication, keep taking it.

Can supplements replace blood pressure medicine?

No. Never stop prescribed medicine without your doctor’s advice. Supplements may support overall wellness only.

What causes heavy legs?

Long standing or sitting, weak circulation in the veins, heat, pregnancy and extra weight. Swelling in only one leg needs urgent medical review.

Are walnuts good for the heart?

Yes. Walnuts are a good plant source of omega-3 fats and are part of many heart-healthy eating patterns, in moderate portions.

Health disclaimer: This article is for general information and does not replace medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified health professional about your heart health.