Circulatory system diseases are currently the leading cause of deaths worldwide [1]. Despite increasing public awareness, morbidity rates remain very high [2]. Therefore, it is particularly important to take care of your heart and vascular system needs daily.

See what key aspects are worth taking care of.

Heart-friendly diet

Proper nutrition is one of the key factors that can help you take care of your cardiovascular health [3]. Diet affects, for example, the concentration of lipids in the blood, and their abnormal levels may be associated with the risk of coronary artery disease. Similarly, too high consumption of sodium-rich products can contribute to the occurrence of hypertension [2].

According to experts, a heart-friendly diet should be based on [4]:

• not exceeding caloric needs to maintain proper body weight,
• eating large amounts of vegetables and fruits,
• choosing whole-grain products as sources of carbohydrates,
• increasing the intake of plant-based protein (e.g., legumes) as well as fish and seafood,
• choosing vegetable oils instead of hardened fats,
• maximally limiting the consumption of highly processed products,
• minimizing the consumption of sugar (including in drinks) and salt.

Excellent examples of diets for heart health are the DASH diet and the Mediterranean diet.

The key role of antioxidants

Scientists have linked oxidative stress to the pathogenesis of atherosclerosis and coronary artery disease incidents, so they focused on the role of antioxidants in the diet. Scientific studies suggest that the higher the intake of products rich in antioxidants, such as beta-carotene (vitamin A), ascorbic acid (vitamin C), and alpha-tocopherol (vitamin E), the lower the probability of serious adverse cardiovascular events [5-6].

Although supplementation with antioxidant vitamins does not always bring the expected effects, a diet rich in natural sources of antioxidants is associated with better cardiovascular health indicators. The main source of antioxidants in the diet is vegetables and fruits – this is, among other things, why eating them frequently is so important for health.

Valuable omega-3 acids

For the proper functioning of the circulatory system, it is worth replacing saturated fats with unsaturated ones – largely derived from plants [2]. Pay special attention to omega-3 acids as well. You will find them mainly in fatty fish. Some observational studies suggest a beneficial effect of regular fish consumption on cardiovascular health [7].

Omega-3 fatty acids participate in maintaining the proper level of triglycerides in the blood, and their intake is associated with a better lipid profile. Some scientific studies suggest that they may also influence counteracting excessive platelet aggregation and improve arterial compliance. Preliminary expert opinions also indicate their connection with reducing the risk of heart rhythm disorders [7].

Physical activity and the cardiovascular system

Studies on animals have shown that physical activity improves insulin sensitivity and may help lower blood pressure and heart rate. Aerobic exercises have also been linked to a beneficial effect on blood lipid profile (i.e., cholesterol indicators). Some types of training (e.g., endurance training, such as running) may also support antioxidant processes, contributing to the reduction of oxidative damage [8-9].

Experts recommend performing at least 150 minutes of moderate-intensity exercises per week. It is best to divide this into 30 minutes over 5 days. For high-intensity training, at least 75 minutes per week is recommended – 25 minutes, three days a week [8].

Lifestyle (f)or health

What else can support your heart? In addition to a healthy diet and physical activity, the main recommendations include: quitting smoking and getting the right amount of sleep. Scientific studies suggest that sleep deprivation may affect increased sympathetic nervous system activity. This, in turn, constitutes a common pathophysiology of hypertension [10].

An adult should sleep 7-8 hours per day. Regularly sleeping less than 7 hours per day may have negative health consequences, not only for the cardiovascular system [11].

Some people are interested in natural-origin enzymes, such as nattokinase, obtained in the process of soy fermentation. Products rich in it are valued in Japanese culinary tradition, and its properties are the subject of scientific research.

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