Institute for Restorative Health

Here’s what 3 grams (the sweet spot for heart health) looks like:

🐟 From seafood (EPA & DHA), pick one of these to hit 3 grams:
4 oz salmon, mackerel, or trout
7 small sardines
6 oz canned tuna

🌱 From plants (ALA), choose one of these to hit 3 grams:
2 tbsp fl axseeds or chia seeds
3 tbsp h**p seeds
¼ cup walnuts

But this is important: Your body converts less than 10% of ALA to EPA & DHA, so seafood or supplements are the most direct way to get benefits.

Need help with supplements? That’s our specialty. We only recommend trusted, high-quality brands tailored to your needs.

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You’ve heard about fiber and omega-3s, but what about these hidden gems for your heart?

✨ VITAMIN K2 acts like a traffic controller for calcium. It helps direct calcium to where it belongs—your bones—reducing the risk of arterial calcification.
FOOD SOURCES: Fermented foods (especially natto), hard cheeses, and egg yolks.

✨ COENZYME Q10 (CoQ10) Your heart works 24/7, and CoQ10 is essential for keeping it energized. It powers your heart cells and protects them from oxidative damage. It’s especially important for anyone taking statins, as these medications can lower CoQ10 levels.
FOOD SOURCES: Fatty fish and organ meats.

✨ MAGNESIUM Known as “the great relaxer,” magnesium supports heart health by relaxing blood vessels and maintaining healthy blood pressure.
FOOD SOURCES: Leafy greens, nuts, seeds, and dark chocolate.

While you can get these nutrients from food, supplements can sometimes fill in the gaps. But supplements aren’t one-size-fits-all—they can interact with medications or other nutrients. That’s why working with a qualified practitioner is so important.

Curious about working with us to optimize your nutrition and supplements? We look at your unique health history, risk factors, and lab results to create a supplement protocol tailored just for you. Send us a message to get started.