Cardiovascular disease is the leading cause of death globally. A few factors impact cardiovascular health, such as exercise, weight, smoking, and diet. These are the biggies, but in this article, we are going to focus on diet.
Stroke, coronary artery disease, peripheral artery disease, hypertension, and arteriosclerosis are some of the cardiovascular complications that can affect anyone who has poor lifestyle and diet habits on top of genetic predisposition.
The Cardiovascular System
The cardiovascular system consists of the blood vessels and the heart, both composed of muscle tissues where blood passes through thanks to the heart beats, pumping blood 24/7. The blood carries oxygen and nutrients to all organs, as well as hormones and white blood cells. It is the highway of the body and all body parts and organs depend on the oxygen and nutrients delivered by the blood to function properly.
Blood Vessels
Our muscles, brain, and intestines need oxygen and nutrients delivered via blood through blood vessels, which is where complications such as arteriosclerosis can cause further issues if unaddressed. Unfortunately, arteriosclerosis is often discovered when the blood vessel is already compromised – plaque is built up, inflammation is triggered, and other lab markers are likely contributing to health risks. Fortunately, medical interventions are efficient in remedying a lot of cardiovascular complications. But if left unattended, meaning diet and lifestyle habits unchanged, the risk is still there.
Other body systems also play important roles when it comes to cardiovascular health, such as the urinary system, which filters blood, regulates blood pressure, and electrolytes balance. Everything is connected.
Athletes tend to have a healthy cardiovascular system. Heart and blood vessels are strong and able to carry blood around the body to deliver oxygen and nutrients. BUT, are the nutrients we need there? Or other than physical activities, what else is important?
The top 5 nutrients for cardiovascular health are antioxidant-rich foods, plant protein, fiber, magnesium, and essential fatty acids.
1. Antioxidants
Think of all the bright color foods – blueberries, purple potatoes, beets, green tea. They fight inflammation and the oxidative stress caused by it. They pretty much clean up what’s left behind for the inflammation process happening in the blood and can damage the blood vessels.
2. Plant-protein
Think of the “brown foods” – beans, lentils, quinoa. They contain micronutrients that promote cardioascular health, such as B vitamins, iron and other minerals, in addition to fiber.
3. Fiber
Fiber can be found only in plants and is crucial for cholesterol management. High cholesterol can contribute to plaque build-up in the blood vessels, as well as cause inflammation. Think of all whole fruits and vegetables, such as carrots, asparagus, cabbage, lentils.
4. Magnesium
This under-appreciated mineral is necessary for several biochemical reactions in the body. It plays a role in blood pressure and helps with blood vessel elasticity as blood flows and delivers oxygen and nutrients. Avocado, almonds, chocolate, and tofu are sources of magnesium.
5. Essential fatty acids
They are called essential because the human body does not make them, but they are needed for good health. Their properties are anti-inflammatory and promote the health of the cardiovascular system. Essential fatty acids can be found in fatty fish, walnuts, and chia seeds.
Lifestyle
Health maintenance doesn’t only depend on diet or exercise alone. Lifestyle altogether covers all it takes for good health. It involves both nutrition and movement, but just as important are stress management, relationships, exposure to external toxins, sleep, and hydration. A lifestyle change where choices are consciously made for achieving good health.
