heart health and disease

Understanding proper heart health and the effects of heart disease

Heart disease is the leading cause of death in the United States. The term “heart disease” refers to several types of heart conditions. In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to heart attack.

Cardiology is the study and treatment of disorders of the heart and the blood vessels. A person with heart disease or cardiovascular disease may be referred to a cardiologist. Cardiology is a branch of internal medicine.

food and heart disease

how does food affect your heart?

Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions, such as atherosclerosis. Also, too much salt (sodium) in the diet can raise blood pressure. Not getting enough physical activity can lead to heart disease as well.

Diet is an important risk factor in coronary heart disease. Food-related risk factors include obesity, high blood pressure, uncontrolled diabetes and a diet high in saturated fats. A low-saturated fat, high-fiber, high plant food diet can substantially reduce the risk of developing heart disease.

Cholesterol is a fat crucial to many metabolic functions and is an essential part of all the body’s cell membranes. It is made by the body from the food we eat and is produced in the liver.

Blood lipids (fats) that contain cholesterol include low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL (‘bad’) cholesterol can lead to plaque forming in the arteries while HDL (‘good’) cholesterol helps to remove cholesterol from the body and makes it harder for plaque to form in the arteries.

foods to eat for a healthy heart

Foods to eat for heart health include:

Oats and barley. The cell walls of oats and barley contain a special type of soluble fiber called beta-glucan, which has a host of benefits for human health. ...

Salmon and other fatty fish. ...
Dark leafy greens. ...
Nuts and seeds. ...
Beets. ...
Olive oil. ...
Legumes. ...
Low-fat dairy.

healthy heartbeats

A recent blog from AdventHealth highlighted five superfoods to boost heart health. Two of those mentioned, Swiss chard and carrots, are known to be nutritious but aren’t necessarily known for their contribution to cardiovascular health. According to the article, Swiss chard is rich in potassium and magnesium, which helps control blood pressure, and this leafy green also contains lutein and zeaxanthin, two heart-healthy antioxidants. Carrots contain soluble fiber that may help to lower cholesterol levels.

Heart health has always been a concern for many consumers, but like the Swiss chard and carrot association, there are aspects of heart health that are not as widely known. Cardiovascular disease remains the leading cause of death worldwide, claiming an estimated 17.9 million lives annually, as reported by the World Health Organization. But did you know that while cardiovascular disease is the number one killer of women, the American Heart Association (AHA) states that only 44% of women recognize that cardiovascular disease is their greatest health threat?

In addition to women, younger generations are growing more concerned with heart health. In the United States, diabetes and obesity (two risk factors of cardiovascular disease) increased among young adults from 2009 to March 2020 (Aggarwal et al. 2023). According to an AHA and American Diabetes Association survey, three-quarters of U.S. adults ages 18 to 23 fret that ill health will impinge on their life experiences. By contrast, only 63% of baby boomers (56 years old and older) are worried.

new science insights

Even with established heart-healthy diets and ingredients, research is shedding light on additional heart benefits. The Mediterranean diet, for example, one of the most popular diets that promotes heart health, has recently published research supporting its effect on lowering hypertension. Researchers assessing the long-term impact of adherence to the Mediterranean diet on the incidence of hypertension over a 20-year period showed that a high adherence to the diet was associated with a lower incidence of hypertension

Familiar ingredients that consumers associate with a heart-healthy lifestyle include dietary fiber, omega-3 fatty acids, phytosterols, soy protein, coenzyme Q10 (CoQ10), and beta-glucans. Some help lower cholesterol, maintain blood pressure, or are cardioprotective. However, there are also some persistent consumer misperceptions around the contributions of protein to a heart-healthy diet.

AHA points out that among the protein myths is the fear of eating eggs due to concerns around cholesterol intake. They frequently remind consumers that they can enjoy one to two eggs per day as a high-quality protein without adverse effects on heart health. AHA also points out the mistake of ignoring plant protein, noting that plants have more protein than consumers think. This includes nuts, beans, rice, oatmeal, and vegetables like peas and broccoli. They suggest that consumers get protein from different sources to maximize nutrients, such as omega-3s from seafood and choline from eggs.

aged garlic extracts

Aged garlic extracts have been shown to reduce blood pressure in people with hypertension. Aged black garlic is a whole raw garlic bulb (Allium sativum L.) that has been aged under controlled temperatures for a certain period of time, affecting the accumulation of garlic’s bioactive complex of antioxidant compounds, like polyphenols and flavonoids. Results of a new clinical study confirmed the blood pressure balancing effect of an aged black garlic extract (Serrano et al. 2023). It was also observed via blood serum tests that ABG10+ supplementation may boost the release of nitric oxide and increase the body’s antioxidant capacity.

Research presented at this past April’s 7th International Garlic Symposium showed that another aged garlic extract (Kyolic AGE, Wakunaga of America) slowed arterial plaque formation by 80%, reduced soft plaque, and reversed some components of atherosclerosis. Although publication is still pending, researchers noted that another finding was the improvement of peripheral tissue perfusion in patients with atherosclerosis.

exercise for the heart

Regular exercise also improves factors linked to cardiovascular health, resulting in lower blood pressure, healthier cholesterol levels, and better blood sugar regulation. And that's not all: Exercise also promotes positive physiological changes, such as encouraging the heart's arteries to dilate more readily.

Aerobic exercise, also known as “cardio” exercise, uses repetitive contraction of large muscle groups to get your heart beating faster and is the most beneficial type of exercise for your cardiovascular system (your heart and blood vessels). Regular cardio workouts can:

Strengthen your heart and blood vessels

Improve the flow of oxygen throughout your body

Lower your blood pressure and cholesterol

Reduce your risk for heart disease, diabetes, Alzheimer’s disease, stroke, and some kinds of cancer

The benefits of a healthy heart for longevity and quality of life are too great to ignore. A regular exercise routine will help you keep your heart healthy for years to come. Jog, swim, golf, hike, play basketball, dance, do yoga — whatever you love to do. The most important thing is to get out there and do it.

in conclusion

Coronary artery disease is a common heart condition that affects the major blood vessels that supply the heart muscle. Cholesterol deposits (plaques) in the heart arteries are usually the cause of coronary artery disease. The buildup of these plaques is called atherosclerosis (ath-ur-o-skluh-ROE-sis). Atherosclerosis reduces blood flow to the heart and other parts of the body. It can lead to a heart attack, chest pain (angina) or stroke.

Coronary artery disease symptoms may be different for men and women. For instance, men are more likely to have chest pain. Women are more likely to have other symptoms along with chest discomfort, such as shortness of breath, nausea and extreme fatigue.

Cardiac rehabilitation helps add healthy lifestyle changes — such as exercise, a heart-healthy diet and stress management — into your life.

Connecting with friends and family or a support group is a good way to reduce stress. You may find that talking about your concerns with others in similar situations can help.

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