How healthy is your heart?

Image courtesy of www.factretriever.com

It is what we all feel racing when we have moments of joy and pain. It’s what usually wins over logic and reason all of the time. It's the one single thing that everyone should take seriously, yes i’m talking about how healthy is your heart?


The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the heart stops, essential functions fail, some almost instantly [1].

Taking all of this into account, let's look at what literally makes us tick and how we can help maintain a healthy heart and cardiovascular system.

The heart works like a pump and beats 100,000 times a day. It has two sides, separated by an inner wall called the septum. The right side of the heart pumps blood to the lungs to pick up oxygen. The left side of the heart receives the oxygen-rich blood from the lungs and pumps it to the body [2].

Your heart is made up of three tissue layers:

• Pericardium – a thin outer lining that protects your heart
• Myocardium – thick muscular tissue that contracts and squeezes blood out of your heart
• Endocardium – a thin inner lining that also provides protection.

The heart has four chambers and four valves and is connected to various blood vessels. Veins are blood vessels that carry blood from the body to the heart. Arteries are blood vessels that carry blood away from the heart to the body [2].

The movement of blood around the body, pumped by the heart, is called circulation. Your heart, blood and blood vessels together make up your cardiovascular system (or heart and circulatory system). Your body contains about five litres (eight pints) of blood, which your heart is continuously circulating [3].

As your heart muscle contracts, it pushes blood through your heart. With each contraction, or heartbeat [3]:

• Your heart pumps blood from its left side, through the aorta (the main artery leaving the heart) and into the arteries.
• The blood travels through your arteries, which divide off into smaller and smaller branches of blood vessels called capillaries. Travelling through this network of capillaries, blood reaches every part of your body.
• The de-oxygenated blood then travels back to the heart through your veins. Branches of veins join to form larger veins, which lead back to the right side of your heart.
• From here, your heart will pump the de-oxygenated blood to your lungs with its next heartbeat.

As the heart relaxes in between each heartbeat or contraction, blood from your veins fills the right side of your heart. At the same time, blood that’s freshly full of oxygen from your lungs fills the left side ready for the entire process to start again [3].


It is clear that the heart is one of the most important organs in the human body and it should be taken care of literally because your life depends on it! Before we get onto what is essential to keep a strong healthy heart, let us take a look at common things that can go wrong with the heart and cardiovascular system.


Cardiovascular disease is one of the leading killers, with over 17 million people dying globally from a heart related condition every year according to the World Health Organisation [4]. There are a number of heart conditions that one could experience or be unlucky enough to be diagnosed with. The most common ones are [5]:

• Coronary Artery Disease: A condition in which the heart muscles don't get enough blood and oxygen. The most serious effect of coronary artery disease is sudden death without warning. This usually happens in individuals who have had heart attacks or other heart damage.
• Silent Ischemia: A form of coronary artery disease in which the blood flow to the heart muscle is reduced but produces very little pain or symptoms. When discomfort is experienced, it is usually during physical exertion.
• Angina: Angina is discomfort or pain that occurs when your heart is not getting enough oxygen and nutrients. Angina may be caused by a narrowing of the arteries or muscle spasms in the coronary arteries. These spasms may be induced by cigarette smoke, cold temperatures, strong emotions, and other sources. It is important to note that angina isn't a heart attack and doesn't usually cause permanent heart damage, even though it causes pain.
• Heart Attack (Myocardial Infarction): Part of the heart muscle can be damaged or die as a result blood flow is blocked. If the blockage is brief, and the heart eventually receives enough blood, oxygen, and nutrients, the damage is often reversible. This is why it is especially important for the heart attack victim to get medical help fast.
• Heart Failure: Heart failure happens when the heart isn't pumping enough blood to meet your body’s needs. While many people believe the misconception that heart failure means an individual is about to die or that their heart has stopped, this is not true. Heart failure simply indicates that the heart is not squeezing as well as it should. It usually does not occur suddenly but gradually worsens over the time.
• Arrhythmia: Sometimes the heart’s electrical system does not function normally. It may race, become slow, irregular, skip beats or sometimes the heart’s electrical signal does not move in the proper sequence. This causes the heart to beat faster or slower than normal, or erratically. These abnormal rhythms are called arrhythmias. They can cause a variety of symptoms: dizziness, fainting, fatigue, shortness of breath and chest pain or rapid palpitations that may feel like flutters or pounding of the heart. If left untreated, arrhythmias can be life threatening.
• Heart Defects: An obstruction is a heart defect that partly or completely blocks the flow of blood. Obstructions called stenosis can occur in the heart valves, arteries or veins.
• Peripheral Arterial Disease: Like the heart, all tissues of the body need oxygen and other nutrients to survive and work. Fatty plaques or atherosclerosis can also affect arteries that supply oxygen-rich blood to other areas of the body. For example, peripheral arterial disease (PAD) occurs when the flow of oxygen-rich blood to the legs and feet is blocked or decreased. This blockage in the vessels deprives the feet and legs of oxygen and nutrients, and produces symptoms usually in the thigh, calf muscle and feet.

So now that i’ve scared you enough with what can go wrong with the heart, let's see what can be done to keep the heart fit and healthy? Firstly, exercise! Get that heart pumping and get some oxygen around your body! The American Heart Association recommend the following [6]:
For Overall Cardiovascular Health:

    - At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes.
OR
    -  At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity.
    AND
    - Moderate to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol:
- An average 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times per week.

Remember something is always better than nothing! And everyone has to start somewhere. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. If you don't think you'll make it for 30 or 40 minutes, set a reachable goal for today. You can work up toward your overall goal by increasing your time as you get stronger. Don't let all-or-nothing thinking rob you of doing what you can every day.

Nutrients are also essential for your heart. Here are some of the ones that the heart needs to function well [7]:

1. Omega-3 Fatty Acids: The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) support your heart by decreasing inflammation, preventing clot formation and helping to maintain healthy blood pressure and cholesterol levels. Studies show that consuming two or more servings of salmon per week is associated with a 30 percent lower risk of developing coronary heart disease.
2. Quercetin: Apples are a natural source of quercetin. Quercetin is a plant-derived flavonoid that contains natural anti-inflammatory properties that can help to prevent blood clots. The Iowa Women’s Health Study showed that those who ate apples regularly had a lower risk of death from both coronary heart disease and cardiovascular disease.  So, an apple a day may actually keep the doctor away! Quercetin may also be taken as a dietary supplement.
3. Folate: Green leafy vegetables such as spinach, kale, Swiss chard and romaine lettuce contain high amounts of folate, which helps to maintain healthy levels of homocysteine. Homocysteine is an amino acid and people with blood levels over 12 mmol/L have been found to be at higher risk of heart attacks, vascular disease and strokes.
4. CoQ10: Beef, organ meats, soy oil, sardines and mackerel contain CoQ10. However, the amounts of CoQ10 found in these foods are relatively low and this may be one nutrient that is best taken as a supplement. CoQ10 acts as a natural antioxidant and energy-producer for every cell in our body. Our heart muscles contain the highest amounts of CoQ10. An analysis of twelve clinical trials showed that CoQ10 reduces blood pressure in patients with high blood pressure. Prescription cholesterol-lowering medications, referred to as statins, deplete coQ10 levels so if you are taking one of these medications it is a must that you supplement with CoQ10.
5. Monounsaturated fats: Avocado, olive oil, pecans, walnuts and almonds are wonderful sources of these heart healthy monounsaturated fats. Studies have also shown that people who ate an avocado every day for a week reduced their LDL (‘bad cholesterol’) and triglyceride levels, which are associated with heart disease, by an average of 17 percent. These same studies showed that at the same time, HDL (‘good cholesterol’) levels increased.
6. L-Carnitine: Avocado, fermented soy foods and animal protein contain L-carnitine. L-carnitine is an amino acid derivative found in almost all of our cells. It’s essential for healthy cholesterol levels as well as aiding in breaking down fats into energy so that our heart muscle can function properly. Two recent clinical trials reported that L-carnitine given immediately after a heart attack improved recovery and those taking it with heart failure showed improved exercise tolerance.
7. Lycopene: Tomatoes are packed with lycopene. Lycopene, which gives tomatoes it’s red color is an antioxidant that has been associated with a reduced risk of heart disease. A study published in Atherosclerosis showed that lycopene increased levels of superoxide dismutase (SOD), which in turn reduced blood pressure as well as high-sensitivity C-reactive protein (hsCRP) levels. hsCRP is a marker of cardiac inflammation and if elevated, is a risk factor for cardiovascular disease.
8. Magnesium: Walnuts and spinach are awesome sources of magnesium. Every organ in our body, and especially our heart, needs magnesium to function properly. Magnesium is essential for a normal heartbeat. Magnesium is the main treatment for a heart arrhythmia (irregular heartbeat). Magnesium has also been shown to reduce blood pressure in several large studies and may help those recovering from heart attacks as well.
9. Polyphenols: Blueberries, raspberries and strawberries are packed with Polyphenols. Polyphenols help to increase nitric oxide production in our body, which in turn causes blood vessels to relax and dilate and thereby lowering blood pressure. A study published in American Journal of Clinical Nutrition showed eating about a cup of mixed berries daily for eight weeks increased levels of “good” HDL cholesterol and lowered blood pressure.
10. Resveratrol: Dark chocolate and red wine contain resveratrol. Resveratrol prevents blood clotting as well as enhances antioxidant and nitric oxide production leading to lowered blood pressure. Though, you would need to drink a lot of wine and eat a lot of dark chocolate to receive these benefits. This again may be one heart-healthy nutrient that is best taken as a supplement.

One crucial topic I have not covered in detail is the role of cholesterol in cardiovascular health. As this is a vast and complex topic, I shall cover it in a blog of its own to do it justice. What I will say is that cholesterol does play a role in cardiovascular health, but not as much as you may think or are led to believe!

It can be seen by exercising, eating a varied and diet rich in vitamins and minerals and having sensible portions of food sizes combined with the occasional supplement can go a long way to helping our heart and cardiovascular system function at its optimum condition. Like the saying goes, “an ounce of prevention is better than a pound of cure.”

To educate yourself further, head over to Janco Voster's website, my afib heart, and read more on his great guide to heart health. It covers a lot of detail in 10 steps that are easy to follow.

If you think you require support with your cardiovascular health or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com
 
References:

1. Harvard Health Publishing, Heart Health - https://www.health.harvard.edu/topics/heart-health
2. How the heart works - https://www.nhlbi.nih.gov/health/health-topics/topics/chd/heartworks
3. Cardiovascular system, British Heart Foundation - https://www.bhf.org.uk/heart-health/how-your-heart-works/your-heart-and-circulation
4. Cardiovascular diseases (CVDs) - http://www.who.int/mediacentre/factsheets/fs317/en/
5. Types of Heart Disease - https://www.covenanthealthcare.com/main/typesofheartdisease.aspx
6. American Heart Association Recommendations for Physical Activity in Adults - http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.Wd-IyxNSzMU
7. Myers A, 10 Essential Nutrients For Heart Health - https://www.mindbodygreen.com/0-7757/10-essential-nutrients-for-heart-health.html​

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