In today’s society, many people are concerned about their physical and mental well-being, taking steps to ensure that they are healthy and happy. However, an ever growing concern amongst men and women today is the health of their heart and circulatory system. The British Heart Foundation (2018) have reported that there are 7 million people living with cardio-vascular diseases such as: atherosclerosis, coronary heart disease and stroke in the UK today. 420 people each day lose their life to a cardiovascular disease (CVD) with 180 of those being heart attacks and 115 being under the age of 75. Where some conditions can be inherited or increase in likelihood due to genetics, many CVDs can be developed through unhealthy lifestyle choices.
As health conscious gym goers, many of you will understand that vigorous exercise on a regular basis, as well as reducing the amount of saturated fat in our diets (often found in red meats and dairy) can greatly reduce the risk of developing CVDs. This approach also reduces CVD indicators such as blood pressure and resting heart rate. However, there are particular nutrients which can help to protect your heart and circulatory system further.
If you enjoy fish, eating salmon is a fantastic place to start. Consuming just two portions per week can help to reduce inflammation of the cardiac muscles as well as assist in lowering blood pressure and risk of blood clots. This is because salmon contains omega-3 fatty acids which are the nutrients responsible for these particular benefits. If you are not a fan of fish, then omega-3 supplements are available which could help to supplement this area of your diet.
Now everyone knows that spinach helps Popeye to grow in strength, but it also contains another nutrient which helps to reduce blood pressure and the risk of CVD. Folate, which can also be found in kale and chard, is abundant in this leafy green. Add it to your omelette to reap the benefits. If greens aren’t your thing, good news, folate supplements are available.
Magnesium is another supplement which available to purchase with many health benefits such as improved protein synthesis and metabolism. However, it also has a vital role in heart health too, helping the heart to maintain a normal healthy rhythm. Some studies have found that an estimated 80% of adults are deficient in this nutrient, therefore, this is definitely one for your shopping basket.
Finally, don’t forget niacin! This supplement helps to lower cholesterol within the blood stream. Cholesterol can start to deposit itself on the linings of the blood vessels if it increases too much, narrowing the blood vessels and causing them to harden. This is known as atherosclerosis which results in higher blood pressure and increased risk of stroke and heart attack. Therefore, including niacin into your diet will help to combat this risk along with your regular exercise and healthy eating schedule. For best results, take just once or twice per week, as exceeding this can have detrimental effects upon liver health; it could also lead to ‘niacin flush’ which is a harmless temporary reddening of the face.
However, there are some nutrients and supplements which claim to have benefits for heart health which may be better to avoid according to the British Heart Foundation. High intakes of vitamin and mineral supplements such as vitamin A, vitamin E and beta-carotene can have harmful effects on health and should be avoided.
So what is the key message for a healthy heart? Of course, regular vigorous exercise and a diet low in saturated fat is going to help protect your heart against possible CVDs. But remember, nutrients such as: omega-3 fatty acids, folate and magnesium could be nutrients to consider in order to take your heart health to the next level.
Toby Hone
BSc (hons) Sport and Exercise Science
