As we age, it’s common to start asking questions on how we can optimize our health. As heart disease is such a common issue, it’s typical that we want to know what steps we can take to reduce the risk. Whilst there are many forms of heart disease, and genetic implications, we can’t deny that lifestyle also plays a role and that includes diet. So we thought we’d take a look at how diet can support heart health.
The Cardiovascular System
The cardiovascular system includes the heart and blood vessels (veins and the arteries).
The function of the heart is to pump blood.
The right side of the heart pumps blood to the lungs, where oxygen is added to the blood and carbon dioxide is removed from it.
The left side pumps blood to the rest of the body, where oxygen and nutrients are delivered to tissues, and waste products are transferred to the blood for removal by other organs (like the kidneys).
What Nutrients Influence Heart Function?
Magnesium
One of the most abundant minerals in the body, along with calcium and phosphorus, magnesium is essential to bodily function. Whilst there is some disagreement on the numbers, anywhere from 60-70% of the body’s magnesium is found in bone; the rest is in cellular fluid and soft tissue.
Magnesium deficiencies have been linked with cardiovascular disorders, including high blood pressure and abnormal rhythms and there are a number of mechanisms in which magnesium supports heart health and function.
Magnesium naturally competes with calcium which is essential in generating heart muscle contractions. Calcium stimulates the muscle and magnesium counters it which helps them to relax (this is also why magnesium is used in cases of cramps or spasms).
When magnesium levels are low, calcium can overstimulate heart muscles causing a rapid or irregular heartbeat. Magnesium is therefore key to maintaining balance.
Magnesium is found in leafy green vegetables, legumes, nuts, seeds and whole grains.
B Vitamins
There are eight B vitamins:
B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folate
B12 Cobalamin
These vitamins are involved in many functions as they help a variety of enzymes do their jobs – they help release energy from macronutrients and transport oxygen and energy containing nutrients around the body.
Studies have noted that suboptimal serum levels of folic acid, vitamin B12 and vitamin B6 may underlie the development of heart disease.
Sources of B vitamins include meat, seafood, poultry, legumes, dairy products, leafy greens, seeds and fortified products.
How Omega-3 Fatty Acids May Affect the Heart
– Lower triglyceride levels, increase HDL (ie, good cholesterol)
– Lower resting blood pressure
– Decrease platelet aggregation and prevent blockage of coronary artery
– Decrease risk of arrhythmias (abnormal heart rhythm)
– Decrease atherosclerosis
– Reduce inflammatory markers
The Lyon Diet Heart Study is perhaps the most well-known study into heart health. It separated 605 myocardial infarction survivors into two groups, one group was placed on a low-fat diet, and the other on a Mediterranean diet including margarine enriched in linolenic acid (1.1 g/day). After a two-year follow-up, the incidence of cardiovascular disease, including cardiac mortality, decreased dramatically (73%) in the intervention group. This raised the possibility that the inclusion of linolenic acid in the diet can significantly improve cardiovascular health.
You will find linolenic acid in nuts, seeds and meats.
It is thought that the effect of omega-3 is multifactorial, but they include significant effects on sodium, potassium, and calcium channels which are all key to heart function. It is also considered that omega-3’s reduces platelet aggregation, which mitigates risks of clots and therefore won’t impede blood flow to the heart.
COQ10
In the body, COQ10 is found in all systems of organs. The highest concentration is noted in the tissues of the heart, kidneys, liver and muscles. In humans, three out of four patients with heart diseases have low levels of CoQ10. It was noticed that CoQ10’s plasma levels in patients with ischemic heart disease and dilated cardiomyopathy are much lower than in healthy ones. Depending on the severity of heart injury, circulating level of COQ10 decreases in direct proportion to disease progression.
Furthermore, heart failure is related to a chronic pro-inflammatory state and there are increasing studies that establish anti-inflammatory properties of COQ10.
Primary dietary sources of COQ10 include oily fish, organ meats and wholegrains. You can also buy it in supplemental form.
Our top tips for heart health:
- Move more – engage in regular physical activity,
- Eat well,
- Limit or manage stress,
- Maintain an ideal body weight,
- Nurture fulfilling relationships with friends and family,
- Drink in moderation,
If you would like any support in optimizing your health as you age, check out how we can help.
