The heart is rightly called the “engine” of our body because it works without holidays, weekends or even lunch breaks. The heart contracts and relaxes 100,000 times a day and pumps 7.6 thousand liters of blood. And in a life of more than 70 years, the number of contractions averages more than 2.5 million. We talked with Polina Ignatieva, a candidate of medical sciences, endocrinologist, therapist and Solgar specialist, on how to support the cardiovascular system, as part of the World Pulse Week, which takes place in the first working week of June every year.
With age and the influence of external factors, the heart partially loses its original blood pumping ability. Also, various heart diseases and stress create an additional burden, so the task of each person is to help the cardiovascular system in every way.
Nutrition
“Adequate consumption of nutrients, vitamins and minerals is very important for the normal functioning of the whole organism and especially the cardiovascular system. There is a good example – residents of Mediterranean countries rarely suffer from heart disease, blood vessels and obesity. And thanks in large part to a diet enriched with plant foods, lean fish and seafood. Therefore, it is this diet that is recommended for people with pathologies of the cardiovascular system. – Reviews Polina Ignatieva, PhD, endocrinologist, therapist, Solgar specialist.
The main principles of this diet include plenty of greens, vegetables, fruits, legumes, whole grains, fish and seafood. It is recommended to limit red meat consumption and exclude processed meat from the diet. You can consume small amounts of poultry, eggs and dairy products. The expert notes that even such proper nutrition does not always provide a full daily allowance of all essential nutrients, so they must be taken in addition in the form of dietary supplements.
“For the cardiovascular system to function properly, omega-3 PUFA (polyunsaturated fatty acids) reduce triglycerides and “bad” cholesterol, have an anti-inflammatory effect and, more importantly, reduce the risk of cardiovascular disease. Opt for omega-3s using deep-sea fish oils from cold seas using modern heavy metal desalination technologies. It is also important to pay attention to the optimal ratio of eicosapentaenoic and docosahexaenoic (EPA and DHA) fatty acids that are not synthesized in our body and must come from outside. – explains Polina Ignatieva.
vitamins
Speaking of the cardiovascular system, you cannot ignore magnesium. It is an indispensable component of our body (it participates in more than 200 chemical processes), which is responsible for the activation of enzymes for the metabolism of proteins, fats and carbohydrates.
Magnesium improves the functioning of the cardiovascular and nervous systems, helps lower blood pressure and heart rate, and protects against stress. Magnesium is not synthesized in our body, so it must be supplied from the outside in an amount of at least 400 grams per day, and the need for magnesium increases several times under stress. – Adds Polina Ignatieva.
As mentioned earlier, our heart works hard and constantly, which requires a large amount of energy. This helps coenzyme Q10. It is he who increases the production of ATP (adenosine triphosphate), which is a universal source of energy for all biochemical processes occurring in the body.
“Coenzyme Q10 has a powerful antioxidant effect, protects the body from free radicals, has a beneficial effect on the cardiovascular system and increases efficiency,” says Polina Ignatieva. “It is recommended to choose coenzyme Q10 with rice bran oil content, as the body can quickly assimilate the required nutrient ratio.”
exercise stress
In addition to proper nutrition, it is necessary to remember about physical exercises to improve the condition of the heart. The Heart Association recommends that adults get at least 150 minutes of moderate aerobic activity (walking, running, swimming, dancing, cycling, playing tennis) or 75 minutes of vigorous aerobic exercise per week. They improve blood circulation, leading to a decrease in blood pressure and heart rate.
Source: People Talk
Mary Crossley is an author at “The Fashion Vibes”. She is a seasoned journalist who is dedicated to delivering the latest news to her readers. With a keen sense of what’s important, Mary covers a wide range of topics, from politics to lifestyle and everything in between.
