How to support the heart - diet features, active lifestyle, supplements

As we get older, many people start to search the internet for information about medicines to strengthen the heart and blood vessels and try different options, but very often these solutions do not help. Folk remedies, herbal remedies, vitamins and minerals for the "heart" are not as effective as one might have thought. This is because you need to start looking after your heart health much earlier.

So what is this organ in our body for and what is it? The heart (cardio) is the "pump" that pumps the blood: blood from the veins enters the right sections, then into the lungs, where it is enriched with oxygen, further on to the left sections, and from there to the aorta, arteries and all the organs. Its function is ensured by a special muscle, from which almost the entire organ is made; the medical name for this muscle is the myocardium.

Is it necessary to strengthen a healthy heart? To answer this question, imagine the body of an ordinary, physically active person. Does he or she need to take "muscle drugs"? No, because muscles "harden" themselves during movement. It's the same with the heart. As long as it contracts - the myocardium strengthens, and the person feels good.

Another important point: there is no healthy heart without healthy blood vessels - and vice versa. They are so closely linked that if one is damaged, the whole cardiovascular system will inevitably suffer over time. That's why it is important to know the main risk factors for developing heart disease and try to eliminate them.

There are actually many harmful factors that can affect the health of the heart and blood vessels. But the most important are:

• poor diet;
• sedentary lifestyle;
• unhealthy habits - smoking and alcohol (drug addicts usually don't live long enough to develop serious heart disease);
• stress;
• obesity;
• high blood pressure;
• high levels of 'bad' cholesterol in the blood (very low and low-density lipoproteins - LDL and VLDL);
• diabetes mellitus;
• taking certain medications.

Gender, age and genetic predisposition also influence the risk of developing heart disease. But these factors cannot be ruled out, whereas the ones listed above can. And this will be the best way to "strengthen" the cardiovascular system.

Improper nutrition

A diet rich in simple carbohydrates leads to obesity, animal fats lead to the accumulation of bad cholesterol, and red meat increases uric acid levels. Your heart certainly won't thank you for such a diet.

You should also remember that minerals (e.g. potassium and magnesium) and vitamins are needed for normal myocardial function. A poor and/or unbalanced diet can lead to arrhythmias or other heart problems.

Physical inactivity

As far as this risk factor is concerned, it's pretty straightforward - movement increases the activity of the heart, the myocardium contracts more energetically and the muscles get a workout. By contrast, a sedentary lifestyle makes it difficult for an untrained heart to function under any physical exertion. In addition, these people develop obesity, which does not help the cardiovascular system.

Unhealthy habits

Nicotine causes spasm of the arteries and increases the risk of severe damage to blood vessels - atherosclerosis obliterans, and alcohol destroys all organs. In addition, it can act "targeted" - for example, causing alcoholic cardiomyopathy, which rapidly leads to severe heart failure and death.

Associated diseases

Although obesity is considered by many to be just an aesthetic defect, in reality it is a treacherous disease that ultimately leads to death. With obesity, blood pressure often rises, levels of 'bad' cholesterol (LDL and VLDL) increase, diabetes mellitus and heart failure develop.

Hypertension puts extra pressure on the arteries, which can lead to angina pectoris, stroke or heart attack, and diabetes increases the vulnerability of blood vessels and the risk of serious complications (e.g. bleeding or thrombosis).

Hypercholesterolemia (high levels of bad cholesterol in the blood) leads to the formation of atherosclerotic plaques and, as a consequence, narrowing of the lumen of the vessels and impaired blood flow or total blockage of the vessels (heart attack/stroke).

Taking certain drugs

There are a number of cardiotoxic drugs that adversely affect the heart - for example, drugs used in chemotherapy. But even common painkillers can harm this organ, especially if given uncontrolled. Most often they cause high blood pressure, but they can also aggravate heart failure.

Heart-friendly supplements

It could be said that the role of minerals and vitamins for the heart cannot be underestimated. However, recent research contradicts this view and argues that, despite some positive effects, a healthy heart does not need biological supplements.

However, this does not mean that all the beneficial substances have suddenly become useless for the cardiovascular system. On the contrary, they continue to have a positive effect on the body:

• B group vitamins - studies have shown that pyridoxine (vitamin B6), folic acid (B9) and cyanocobalamin (B12) increased left ventricular ejection fraction and reduced tachycardia, while thiamine (B1) slightly dilated blood vessels and reduced afterload. This suggests that B vitamins may be useful in the treatment of heart failure;
• vitamin K2 - may indirectly reduce stiffness of arteries and affect systemic calcification, i.e. may improve survival of patients with heart and blood vessel disease;
• vitamin C - one study confirmed that a high level of ascorbic acid in the blood reduces the risk of cardioembolic stroke (no other correlations with other cardiovascular diseases were found);
• vitamin E - several studies (including in men and postmenopausal women) have been conducted on the effect of tocopherol on the risk of developing coronary heart disease (CHD). The results showed a reduction in the frequency of coronary heart disease in patients taking vitamin E, although the causal link between its intake and heart disease has not yet been confirmed with certainty.

Natural Vitamin K2 MK7 120mcg, 60 capsules, Herbagetica

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Vitamin C 1000 mg Lemon with Rose hips and Acerola, 100 tablets, Pro Natura

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Vitamin E-100, 30 capsules, Parapharm

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Which minerals are most beneficial for the heart:

• potassium - ensures normal functioning of cardiomyocytes (heart muscle cells) and regulates muscle activity. Important. A significant increase or decrease in potassium levels can lead to arrhythmia and cardiac arrest;
• calcium - cardiomyocytes can only function at normal levels of calcium in the blood. The heart is so sensitive to the content of this mineral that its deficiency or excess can be diagnosed by an electrocardiogram without laboratory tests;
• sodium - the first sign of sodium deficiency is a drop in blood pressure. But since sodium is present in ordinary table salt, its deficiency is very rare;
• magnesium - its deficiency can cause heart rhythm disturbances and high blood pressure;
• iron - its deficiency leads to hypoxia in all organs, including the heart. A characteristic symptom of iron deficiency anemia is the occurrence of heart murmurs and the development or worsening of heart failure, chest pains and, in severe cases, even myocardial infarction;
• zinc - is involved in the regulation of cholesterol levels in the blood and improves the condition of the endothelium (inner surface) of blood vessels.

Magnesium Bisglycinate, 90 capsules, Zenyth

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Potassium 99 mg, 100 capsules, VitaKing

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Lactic Calcium, 60 tablets, Alevia

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Gentle Iron Gentle Iron 20 mg, 90 capsules, Solgar

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Zinc Gluconate 50 mg x 100 tablets, Now Foods

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Mivolis Omega-3 capsules, 85 g

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How to 'strengthen' the heart and blood vessels without drugs?

Proper support of heart function can help keep the heart - and therefore the whole body - healthy. For this it is not necessary to buy drugs in large quantities in pharmacies (if we are talking about a healthy person) - non-drug methods are still considered some of the most effective for strengthening the cardiovascular system.

First of all, you need to pay attention to:

• nutrition;
• physical activity.

Proper nutrition for the heart

Proper nutrition is a very effective method of preventing heart problems and an excellent means of strengthening the heart. In this case, the term 'strengthening' should be taken literally. A poor and unbalanced diet, lack of essential minerals (e.g. potassium) can lead to dystrophy of the myocardium, which eventually leads to heart failure.

Choosing the right foods is very important for heart health. Your diet should include natural sources of:

• potassium - bananas, avocados, oranges and grapefruit, kiwi fruit, melon, watermelon, baked potatoes with peel, sweet potato, spinach, broccoli;
• calcium - cabbage and other green leafy vegetables, dairy products;
• magnesium - almonds, beans, chickpeas, cashews, cashew nuts, sunflower seeds, black beans, lentils, salmon and mackerel;
• iron - buckwheat, red meat in moderate amounts, legumes;
• Polyunsaturated fatty acids (Omega-3) and other healthy fats - vegetable oils (especially olive), oily fish (salmon, tuna), nuts (peanuts, walnuts), seeds (chia, flax, pumpkin);
• Vitamins (A, B, C, E, K and others) and antioxidants - berries, fruits, citrus fruits, green leafy vegetables;
• fiber - oat bran, quinoa, whole grain bread, brown rice.

Role of physical activity

Just like eating right, exercise is essential for strengthening the heart. You can start with simple activities:

• Walking - at least half an hour daily;
• Nordic walking (walking with sticks) - an excellent cardiovascular workout, also good for your back;
• light jogging (it is important to stick to the pace; it is also advisable to normalize your weight before you start);
• swimming - good for both heart and spine.

Workouts for "advanced users" - cycling, cardiovascular fitness, aerobics, dancing, jumping rope and other intense activities that increase heart rate and train the heart muscle.

Folk remedies to strengthen the heart

"Folk remedies for the heart" - perhaps the most dubious way to take care of your health, although they are often more popular than drugs and dietary supplements. The following medicinal herbs are most often used to prepare infusions and decoctions:

• hawthorn;
• valerian;
• rosemary;
• hawthorn.

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Valerian tea, 50 g, Stef Mar Valcea

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The first three are usually used as sedatives, and hawthorn is used to lower blood pressure and slow the heartbeat in tachycardia.

Prevent cardiovascular disease

Preventing heart attacks and other heart diseases remains one of the most important topics in cardiology. Doctors identify three main directions:

• maintaining heart muscle health and strengthening it - proper nutrition and physical activity;
• eliminating risk factors - giving up unhealthy habits, adopting a healthy lifestyle, treating associated diseases (e.g. obesity, diabetes, hypercholesterolemia);
• drug prevention - taking dietary supplements (e.g. Omega-3, vitamin and mineral complexes) if necessary. There is also secondary prevention of complications (in the case of already existing disease). These may include drugs for blood thinning, cholesterol lowering, etc.

The impact of stress on the heart should not be underestimated. Constant psycho-emotional overwork leads to the development of hypertension, which in turn causes angina pectoris and heart failure.

Of course, stress is a part of life and can't be eliminated just because we want it to be. But with desire, you can learn to cope with stress. Yoga, meditation, psychotherapy can help reduce the impact of stress on the heart. In addition, you should not forget the simplest measures - normal rest and adequate sleep.

The Liki24 team wishes you a healthy heart and many years of life!