5 Products Supporting Cardiac Function

Proper heart function is closely linked to the functioning of the entire cardiovascular system.. If the disease affects the peripheral circulatory system, such as atherosclerotic vessels, the heart may also suffer from it.. Atherosclerosis is a disease that involves the blockage of the blood vessels by the platelet composition of complex muscle tissue, among other things, which can lead to a heart attack and even death.. Another disease burdening the heart is hypertension.. When blood exerts pressure on the arterial vessels, the heart must work harder to maintain constant blood circulation.. The risk of developing atherosclerosis and hypertension largely depends on the diet.. Western diet, based on high-calorie processed products, containing large amounts of saturated fatty acids, simple sugars and salt, exacerbates this risk.. Consuming fast food, sweets, fried red meats (beef, pork) and processed meat products (sausages, cold cuts, sausages) adversely affects heart function, as these products are a source of saturated fatty acids, salt and cholesterol.. On the other hand, the risk of cardiovascular diseases is reduced by the Mediterranean diet, which is considered the healthiest diet in the world.. It is mainly based on plant products - vegetables and fruits, whole grain cereal products, legume seeds, nuts and seeds, vegetable oils - and a small addition of lean animal products: dairy, eggs, meats and fish.. It is a source of many vitamins and minerals, dietary fiber and unsaturated fatty acids that support proper heart function.

Among the recommendations for healthy eating, there are those that have a significant impact on the proper functioning of the heart. They mainly concern the type of fats consumed. Unsaturated fats, especially those from the omega-3 family, should be more frequently chosen instead of saturated fats (fatty meats, yellow cheeses, cream, butter). Omega-3 fats are found in fatty sea fish (e.g. salmon, mackerel, herring, tuna, sprat, halibut), flaxseeds and oil, rapeseed oil, and walnuts. The diet can also be supplemented with plant sterols, which are present in enriched soft margarines. Sterols help to lower cholesterol levels in the blood. An important element of a heart-healthy diet is also a high intake of dietary fiber, which is found in cereal products, vegetables, and fruits. Dietary fiber lowers cholesterol levels by binding cholesterol in the intestines and preventing its absorption into the body. Especially beneficial is soluble fiber, beta-glucan, which occurs naturally in oats and barley. Therefore, it is worth including natural rolled oats, barley flakes, oat bread, or oatmeal instead of wheat flour in the diet. Vegetables and fruits provide antioxidants and other plant compounds that have a positive effect on heart health. They have anti-inflammatory and antioxidant properties, dilate blood vessels, and lower blood pressure. They are also a rich source of potassium, which indirectly affects heart health and helps to maintain the correct blood pressure. Avoiding large amounts of salt and alcohol also helps to maintain the correct blood pressure.

There are several nutritional products that merit particular emphasis.

"Garlic is renowned for its bactericidal properties, it is used to treat colds and flu at home, but it can also aid in the prevention of cardiovascular diseases. Thanks to its allicin content, it exhibits anticancer, antibacterial properties, lowers blood pressure, and reduces serum cholesterol. Supplementing garlic at a daily dose of 300 mg or consuming 2 garlic cloves per day (10 g of the product) may lead to an improvement in the lipid profile, with a decrease in LDL and triglyceride cholesterol levels and an increase in HDL cholesterol levels (source: M.. Ulanowska, B. Olas 2021)."

It has been noticed that the intake of these vegetation lowers the lipid level in the blood, which also contributes to decreasing the fat content in the liver... The extract from the succulents exhibits antioxidant properties, which can impede the development of atherosclerosis... Just like garlic, they can be regarded as functional food because they contain substantial amounts of bioactive components that have a positive effect on human health.

Fatty sea creatures are a source of omega-3 fatty acids, which have anti-inflammatory, anticonvulsant, hypotensive (blood pressure-lowering) and heart rhythm-regulating effects. Examples of fatty sea creatures include salmon, mackerel, herring, tuna, halibut and sardines. It is recommended to consume sea creatures at least twice a week, including at least one portion of fatty sea creatures.

Nuts and seeds (e.g. from plums, sunflowers) serve as a source of B vitamins and minerals such as zinc, magnesium, potassium, or iron. Moreover, they contain dietary fiber and unsaturated fatty acids. Walnuts and almonds are particularly beneficial, as they demonstrate favorable effects on the cardiovascular system. Due to their high calorie content, it is advised to consume no more than a handful of nuts per day, i.e., approximately 30 g.

Oil from olives is a key component of the Mediterranean diet. This fat is excellent for cold dishes and for quick frying or steaming. It contains a substantial amount of unsaturated fatty acids with anti-inflammatory properties. It has a positive impact on the lipid profile and lowers LDL cholesterol levels. Additionally, the polyphenols present in the oil eliminate free radicals and prevent cholesterol oxidation. They also enhance the function of vascular endothelial cells and decrease blood coagulation. Regular consumption of just a spoonful of oil per day also lowers blood pressure. Considering the numerous benefits of the health-promoting compounds present in the oil, it is an excellent product for the prevention of cardiovascular diseases.

Not only diet plays a role in a healthy lifestyle, which has a positive impact on heart function. Regular moderate physical activity also plays a significant role. It enhances not only breathing capacity but also circulation. Excessive physical exertion in the long term lowers blood pressure and regulates heart rhythm. Not smoking or reducing the amount of cigarettes also decreases the risk of cardiovascular diseases. Harmful compounds found in tobacco can damage the endothelium of blood vessels and the heart muscle cells. Not smoking or reducing the amount of cigarettes is also beneficial for health. It is also not advisable to smoke passively. It is best to avoid both smoking and inhaling tobacco smoke. Proper sleep hygiene, relaxation, and effective stress management techniques help prevent sudden cardiac events such as atrial fibrillation and heart attack. It is worth getting enough and good quality sleep - at least 7 hours in a well-ventilated, quiet, and darkened room. In the daily schedule, time should be planned for relaxation or active rest. In stressful situations, relaxation techniques, meditation, yoga, support from friends or professionals may be helpful. Long-term stress can have a negative impact on heart rhythm and blood pressure.

A dietary and lifestyle approach based on sensible food choices and taking non-nutritional factors into account constitutes a crucial component in preventing cardiovascular diseases. Regular consumption of foods such as garlic, artichokes, fatty seafood, nuts, and olive oil can contribute to supporting heart function. It is also vital to consider a varied plant-based diet, physical activity, stress reduction, sufficient sleep, and rest to ensure heart health for many years.