Our cardiovascular system is considered the "engine" of our body. It works around the clock, without breaks, ensuring that every cell in our body is supplied with oxygen and nutrients. Unfortunately, several factors such as excessive stress, unhealthy diet, or lack of exercise can cause this engine to get out of balance, diminishing our quality of life. But cheer up: even small changes in everyday life can help strengthen your cardiovascular system. In this blog post, we delve into the world of heart health and provide you with tips that can support you on this journey.
Table of Contents
How does the cardiovascular system actually work?
When heart health comes to mind, we might not immediately think about how important this organ actually is. Yet the heart is considered the powerhouse, the energy center of our body. You can imagine the heart as a kind of pump that moves blood throughout the body, ensuring that our cells receive the necessary oxygen and nutrients. With increasing exertion, oxygen demand rises and the heart starts to beat faster. During rest periods, however, the pulse slows down to conserve energy – a pretty ingenious mechanism, isn't it? Nature knows what it's doing, and the cardiovascular system adapts to your situation, active second by second, minute by minute, day and night.
To make the functioning of the cardiovascular system more understandable, let's delve a little deeper into the topic together: If you are somewhat familiar with medicine or anatomy, you probably already know that blood is transported through the body via a vast network of blood vessels, including arteries, veins, and capillaries. There is both pulmonary and systemic circulation. Pulmonary circulation refers to the blood traveling from the heart to the lungs, where it is supplied with oxygen and then transported back to the heart. Systemic circulation, on the other hand, delivers oxygen and nutrients to all cells in our body. At the same time, carbon dioxide is also removed – so much for that. However, it becomes problematic when the cardiovascular system no longer functions quite as it should. This can lead, among other things, to vital organs no longer receiving enough oxygen, or even an increased risk of heart attack or stroke.
The good news is that this is often preventable, as cardiovascular problems often – but not always – result from an unhealthy lifestyle, such as poor diet, smoking, or lack of exercise. Of course, there are also congenital deficits that are responsible for heart disease. However, we do not want to discuss these within the scope of this article, as they require exclusive medical treatment.
Unfortunately, the majority of the population in Germany does not eat very healthily, and sugar and fast-food consumption are increasing. Therefore, cardiovascular diseases are now even considered a widespread disease. Other stress factors such as stress, lack of sleep, and so on are also very present in our society.
How do I know if I am affected?
There are some symptoms that indicate problems in the cardiovascular system. However, these symptoms – like with other illnesses – can have other causes and should always be urgently clarified by a doctor. Symptoms include, among others:
- Chest pain
- Shortness of breath
- A weak pulse
It becomes more problematic if signs such as loss of consciousness or acute shortness of breath occur. In such cases, immediate medical help should be sought.
How you can consciously support your cardiovascular system
As already mentioned, lifestyle plays a very important role. It can help to contribute significantly and alleviate inflammation in the body. Furthermore, a healthy lifestyle stabilizes blood pressure and generally strengthens heart function. But what exactly constitutes a healthy lifestyle and how can you strengthen your body? We have summarized the most important points for you:
Nutrition
A balanced and nutrient-rich diet is the first point we should change if we feel that our body is not doing well. Fast food, sweets, and highly processed products with too much salt and sugar should be banned from the diet – at least for the most part. Of course, you can treat yourself occasionally, but these should ideally be exceptions. Instead, whole-grain products, protein-rich foods, legumes, fiber, and of course fresh fruits and vegetables are recommended. Healthy fats such as flaxseed oil, olive oil, or chia seed oil, etc., are also very beneficial, as they contain omega-3 fatty acids. However, too much omega-6 fatty acids can promote inflammation. Here's what you can eat to support your cardiovascular system:
- Garlic
- Turmeric
- Cinnamon
- Berries
- Citrus fruits
- Fish like salmon and herring
- Nuts and seeds
- Legumes
- Green tea
- Water
Exercise is key
You probably hear it all the time: "You need to move more!" or "Exercise is the key to a healthy life!" As strenuous as it may sound at first, these statements are true! Because exercise stimulates metabolism and blood circulation, regulates blood pressure, and strengthens the heart muscle. Especially cardio training sessions are ideally suited to support the heart. This includes sports such as Nordic walking, jogging, swimming, or cycling. Moderate strength training, without much effort, is also suitable, as too much effort can cause stress to the body and release the stress hormone cortisol, which would be counterproductive in this context.
Do you now have to sign up for a gym specifically for this? No! Because with small everyday tips like taking the stairs instead of the elevator, short walks after meals, or walking one bus stop, you can already immensely support your body!
Stress as a risk factor
Stress is harmful in many ways - that much is certain! It increases blood pressure and can - if it is prolonged and intense - also promote inflammation. This can lead to diseases, especially autoimmune diseases, in the body. Therefore: try to reduce stress as much as possible and give your body a break in such moments. I know it's easier said than done, but it's important to learn to listen to yourself and act when necessary. If you need some kickstart, here are some tips and techniques for more calm:
- Breathing exercises
- Meditation
- Yoga, Pilates
- Forest bathing
- Regular walks
- Aromatherapy
- Setting priorities
- Time management
- Wellness trips
- Pay attention to your sleep quality
- Fixed routines
- Reduce your screen time - especially before going to bed
You can find more tips on how to combat everyday stress in this blog post: Stress management for men and women - tips for relaxed holidays
Support from Nature
In addition to a healthy lifestyle, more and more people are turning to dietary supplements specifically designed for the needs of the cardiovascular system. Many plant-based helpers, such as black garlic, have been used in Asia for centuries to strengthen the immune system and promote blood circulation. But OPC and L-arginine are also optimal supporters when it comes to the cardiovascular system. We would like to share two exciting studies on this with you:
OPC
A study from 2002 investigated whether proanthocyanidins from red grape seeds have cardioprotective effects. Proanthocyanidins are secondary plant compounds that are associated with antioxidant effects. OPC (Oligomeric Proanthocyanidins) is a special form of proanthocyanidins.
In the study, two groups of rats received different doses of a proanthocyanidin-rich extract for 3 weeks, while another group remained untreated and served merely as a control group.
It was found that proanthocyanidins from grape seeds could protect the heart when it was re-perfused after oxygen deficiency (ischemia). This happens because free radicals in the heart muscle can be neutralized or reduced, so that the heart suffers less damage.
Although this study was conducted on rats, these mammals have a cardiovascular system that is similar to ours in many fundamental properties. Therefore, these results can provide important clues about possible cardioprotective effects of proanthocyanidins in humans as well. Of course, specific studies in humans are also necessary to confirm the applicability of the results. 1/span>
L-Arginine
To investigate the effectiveness of L-arginine on blood pressure, a meta-analysis was conducted that scrutinized numerous studies. A total of 11 studies were included, in which oral L-arginine supplementation ranged from 4 to 24 g/day. Compared to placebo, L-arginine significantly lowered systolic blood pressure by 5.39 mmHg and diastolic blood pressure by 2.66 mmHg. Furthermore, there was an indication that people with higher baseline blood pressure might benefit more, but this correlation was not statistically significant. 2
Overall, it can be concluded that the supplementation of OPC and L-arginine provides a good option to additionally support the cardiovascular system. In our product N°14 PULS, we combine both OPC and L-arginine, as well as potassium, which contributes to the maintenance of normal blood pressure, black garlic, known for its antioxidant effect, and ginseng extract, which is said to improve blood circulation and blood sugar and blood pressure regulation.
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Conclusion
If you are already struggling with cardiovascular problems or want to preventively support your body, you should first and foremost change your lifestyle. While a healthy lifestyle is not a guarantee, it can certainly help to strengthen the body and organism and prevent potential diseases from even arising. A healthy lifestyle includes, among other things, a nutrient-rich diet, low sugar and processed foods, plenty of exercise, and avoiding smoking and alcoholic beverages. Supplements also offer a good option for natural support. If you are unsure about taking them or have pre-existing conditions, we ask you to consult a doctor beforehand.
Sources
- Pataki T, Bak I, Kovacs P, Bagchi D, Das DK, Tosaki A. Grape seed proanthocyanidins improved cardiac recovery during reperfusion after ischemia in isolated rat hearts. Am J Clin Nutr. 2002 May;75(5):894-9. doi: 10.1093/ajcn/75.5.894. PMID: 11976164.
- Dong JY, Qin LQ, Zhang Z, Zhao Y, Wang J, Arigoni F, Zhang W. Effect of oral L-arginine supplementation on blood pressure: a meta-analysis of randomized, double-blind, placebo-controlled trials. Am Heart J. 2011 Dec;162(6):959-65. doi: 10.1016/j.ahj.2011.09.012. Epub 2011 Nov 8. PMID: 22137067.
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