Keeping our heart healthy is essential at any age but becomes more of a priority as we age. Olive oil has traditionally been considered the “go-to” oil to help maintain cardiovascular health. But did you know pumpkin seed oil may also be very effective in helping to keep our heart healthy?
According to 2018 data provided by the Australian Bureau of Statistics, around 1.2 million Australians had 1 or more conditions related to heart disease. This is around 4.8 per cent of the population. The risk of heart-related illness increases with age, says the ABS, with over one in four of those reported with heart, stroke and vascular disease over 75.
Heart disease was the leading cause of death in Australia with 10.8 per cent of all deaths reported in the country, according to recent figures published by the ABS.
The Australian government’s website Health Direct describes heart failure as a common ailment in Australia.
“Heart failure is common in Australia, with around 30,000 Australians diagnosed with it each year. Someone with heart failure is also likely to have lung disease, diabetes, HIV or other conditions that can contribute to the damage to their heart muscle.”
Clearly, heart disease is a major health problem in Australia, as it is throughout the world. However, there are ways to reduce the risk of contracting cardiovascular disease.
Making lifestyle changes to prevent heart disease
According to Heart Research Australia, which aims to sponsor research to reduce heart disease in Australia, there’s a lot we can do to help mitigate the risk of heart disease.
“By improving your lifestyle, including your diet and level of fitness, you can minimise your risk of getting cardiovascular disease. Even if you have two or more risk factors, you can still make changes that will reduce your chances of developing heart problems.”
As we see, getting an adequate amount of exercise, quitting smoking, reducing weight and limiting salt is vital for good heart health. But what exactly are the dietary changes do we need to make to help reduce the risk of heart disease?
According to the Heart Foundation, it’s important to have a healthy eating program that revolves around five steps. These are:
- Eat more fruit, vegetables and wholegrains.
- Consume healthy proteins. These include plant-based proteins, eggs, fish and seafood.
- Add healthy dairy products (those that are unflavoured, with no added sugar).
- Choose healthy oils. This includes olive and pumpkin seed oil.
- Rely on herbs and spices for flavouring instead of salt.
The healthy fats in pumpkin seed oil fit neatly into The Heart Foundation’s five-step plan. These fats help to lower cholesterol, according to the Foundation, a primary condition for heart disease. Too much low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, may build up and block arteries, which may cause heart attacks or strokes.
Why pumpkin seeds/oil is beneficial for heart health
Recent studies have confirmed that pumpkin seed oil may be just as effective as olive oil in helping to regulate blood pressure and help lower cholesterol.
According to the Harvard Medical School, pumpkin seeds are a great source of magnesium. This is one of the minerals that are helpful in keeping blood pressure regulated and under control. Additionally, the seeds are an excellent source of healthy fats and fibre, all believed to be helpful in maintaining good heart health. These fats are similar to those found in olive oils, which is also considered excellent in helping to prevent heart disease.
The 2018 study, Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health, outlined the benefits of olive oil on heart health. With pumpkin seed oil rich in similar unsaturated fats (the “good” fats), early studies have now backed claims for the same positive effect on cardiovascular health.
At PumpkinHouse, we supply only the finest products. Our pumpkin seeds and pumpkin seed oil has a unique nutty taste and is packed full of unsaturated fats. Our seeds are sourced from Styria, which is a small geographical area between Slovenia and Austria. The optimal growing conditions result in Styrian pumpkins having a higher nutritional value than other pumpkin varieties.
The healthy fats contained in pumpkin seed oil, as well as the abundance of magnesium, make them ideal helpers in the fight against poor cardiovascular health. However please seek the advice of a nutritionist before going on a diet. And always ask your doctor for a checkup if you believe you have heart disease.