Heartbeat Chronicles– The Cardiac System 

Did you know your heart is the size of your fist! 

The heart, like the body’s engine, pumps blood through arteries, capillaries, and veins to keep everything running smoothly. Arteries, the express lanes, carry blood away from the heart under high pressure, with the aorta being the largest and toughest. Arteries branch into smaller arterioles, which adjust blood flow depending on the body’s needs. Capillaries, the tiny connectors, deliver oxygen and nutrients to tissues while removing waste. Finally, veins, equipped with valves to prevent backflow, return blood to the heart, completing the circuit. Together, these vessels ensure the body stays fueled and healthy. 

Image 1: The Science Hive- The heart structure

Let’s look briefly at the various heart conditions: 

• Arrhythmia: Abnormal heart rhythm—too fast, too slow, or irregular.
• Cardiomyopathy: Thickened, enlarged, or stiff heart muscle.
• Congestive Heart Failure: A heart that’s too weak or stiff to pump blood effectively.
• Coronary Artery Disease: Plaque buildup narrows the coronary arteries.
• Diabetes: Elevated blood sugar levels affecting heart health.
• Heart Attack (Myocardial Infarction): Sudden blockage in a coronary artery, cutting off oxygen to part of the heart.
• Heart Valve Disease: Malfunctioning heart valves.
• High Blood Pressure: Excessive force of blood against artery walls.
• High Cholesterol: Too many fats in the blood.
• Pericarditis: Inflammation of the heart’s lining.

Let’s go around the globe and explore heart healthy diets: 

1. The Japanese Diet: A Taste of Longevity

• Okinawan Inspiration:
  In the far east, the people of Okinawa are famous for their long lives. Their traditional diet features a delightful mix of fish, seaweed, soy products, fresh vegetables, and green tea.
• Heart Health Benefits:
  Despite a higher sodium content—which might raise an eyebrow regarding blood pressure—studies have found that this diet is linked to a lower risk of heart disease mortality. It seems that the overall package of nutrient-rich foods might be working magic on the heart, regardless of the salt! 

Image 2: Research Gate- Traditional Okinawan diet food pyramid

2. The Nordic Diet: Cool, Crisp, and Cardio-Friendly

• Scandinavian Staples:
  Picture the vibrant flavors of salmon, mackerel, hearty root vegetables, legumes, fruits, berries, and whole grains like oat, rye, and barley. That’s the Nordic Diet—a culinary tribute to the crisp, clean air of the North.
• Science-Backed Perks:
  Research has shown many cardiac benefits after switching to this diet can reduce cholesterol levels, shed a few pounds, and even lower blood pressure. While some studies have been a bit mixed, many celebrate the Nordic approach as a promising pathway to improved heart health and overall vitality

Image 3: Science Direct- Nordic Diet

3. The Vegetarian Diet: Powering Up with Plants

• Veggie Victory:
  Going green isn’t just trendy—it’s been linked with lower blood pressure and better heart health since the 1970s. A plant-based diet, rich in colorful fruits and veggies, can provide a natural boost to your cardiovascular system.
• Mixed but Promising Results:
  Multiple studies and meta-analyses suggest that vegetarians may enjoy lower cholesterol levels and a reduced risk of heart disease. The plant-powered approach remains a popular and tasty option for those looking to nurture their hearts.

Image 4: British Dietetic Association- Vegetarian Diet

4. Mediterranean diet: 

• This is the most spoken diet when it comes to cardiovascular health. So let us de-brief it step by step. 
• Foundation of the Diet:
• Plant-Based Power:
  • Fruits, vegetables, legumes, and whole grains form the base.
  • They provide essential nutrients, fibre, and protective compounds for overall well-being, weight control, and chronic disease prevention.
• Main Meals:
  • Cereals: One to two servings (preferably whole grains) per meal.
  • Vegetables: At least two servings per meal, with one ideally raw to maximise vitamin and mineral intake.
  • Fruit: One to two servings, offering a rainbow of antioxidants and protective compounds.
• Hydration:
  • Aim for 1.5–2 liters of water daily (about six to eight glasses).
• Dairy:
  • Moderate intake (around two servings), with a preference for low-fat options like milk, yogurt and cheese.
• Olive Oil:
  • The star of the diet, used generously for cooking and dressings thanks to its high-quality monounsaturated fats and antioxidants.
• Snacks & Flavor Enhancers:
  • A handful of olives, nuts, or seeds provides healthy fats and nutrients.
  • Herbs, spices, garlic, and onions add flavor without extra salt, contributing beneficial micronutrients.
• Proteins:
  • Enjoy a variety: fish/shellfish (2+ servings), white meat (2 servings), and eggs (2–4 servings).
  • Limit red and processed meats to keep the heart happy.
• Legumes & Cereals:
  • A great plant-based protein alternative, recommended for more than two servings.

Image 5: Cleveland Clinic- Mediterranean Diet

Polyphenols- Nature’s Colorful Heart Helpers

Polyphenols—a diverse group of naturally occurring compounds found in fruits, vegetables, tea, cocoa, and more—are being extensively researched for their potential cardiovascular benefits. 

1. Anthocyanins

The pigments that give berries, cherries, and red grapes their vibrant colors. Research suggests that it may help improve cardiovascular health by improving the HDL cholesterol (good cholesterol), however more work is required over this polyphenol. 

2. Catechins

The heart-friendly compounds famously found in green and black tea. Some trials found improvements in body composition and lipid profiles in obese individuals, while studies in healthy subjects showed little to no change.

3. Flavanols

The star compounds in cocoa and dark chocolate. Investigations across various groups (overweight, hypertensive, heart failure, coronary artery disease, and diabetic patients) consistently revealed improvements in endothelial function—the inner lining of blood vessels. Thereby, blood pressure reductions (about 2–3 mm Hg).

4. Flavonols

Often spotlighted as quercetin, these compounds are found in apples, onions, and leafy greens. Interventions in hypertensive subjects sometimes resulted in lower BP.

5. Isoflavones

The soy-based compounds are often associated with plant-based diets. Research suggests that it helps improve the lipid profile like lowering the bad cholesterol and improving the numbers for good cholesterol. 

6. Procyanidins

Powerful compounds found in grape extracts, hawthorn, and similar botanicals. Interventions reported improvements in oxidative stress markers and heart failure symptoms. 

Garlic cloves everyday keep heart problems away

A review of scholarly articles suggests that garlic supplementation may offer modest benefits for cardiac health. Several meta-analyses and randomised controlled trials have found that garlic, rich in active compounds like allicin, can help lower total and LDL cholesterol levels and reduce blood pressure. These improvements in lipid profiles and vascular function are thought to be driven by garlic’s antioxidant and anti-inflammatory properties, which also contribute to better endothelial health and reduced arterial stiffness. While the magnitude of these benefits can vary depending on the form and dosage of garlic used, the overall evidence supports garlic as a promising adjunct in the management of cardiovascular risk factors. 

 Key takeaways: 

• The Heart’s Super Role: It is a powerhouse that pumps blood through a vast network of arteries, arterioles, capillaries, and veins, ensuring every cell in your body gets the oxygen and nutrients it needs.
• Global Heart-Healthy Diets: Different cultures offer unique dietary patterns that benefit the heart. For instance, the Japanese diet emphasizes fish, seaweed, and green tea; the Nordic diet features oily fish and whole grains; the vegetarian and Mediterranean diets stress plant-based foods and healthy fats, all of which can contribute to improved cardiovascular health.
• Power of Polyphenols: These colorful compounds in fruits, vegetables, tea, cocoa, and more, are celebrated for their antioxidant and anti-inflammatory properties. Subclasses like anthocyanins, catechins, flavanols, flavonols, isoflavones, and procyanidins each play roles in supporting a healthy lipid profile, reducing blood pressure, and enhancing vascular function.
• Garlic for a Happy Heart: Regular garlic consumption may help lower LDL cholesterol and blood pressure. Due to its antioxidant and anti-inflammatory compound allicin garlic is a promising natural ally in managing cardiovascular risk factors.

Disclaimer: The information provided in this blog is sourced from research articles and reputable websites. However, as each individual’s body and health needs are unique, it is essential to consult with your doctor, dietitian, or healthcare provider for personalised advice and plans tailored specifically to your condition.

Acknowledgement: I would like to extend my heartfelt gratitude to our CEO, Purva Gulyani – Accredited Practising Dietitian, for providing me with the opportunity to contribute to this blog. Your valuable feedback, along with your time spent proofreading and editing, has greatly enhanced the quality of this work. Your guidance and support are truly appreciated.

References: 

• https://www.ncbi.nlm.nih.gov/books/NBK493197/#:~:text=The%20cardiovascular%20system%20provides%20blood,%2C%20kidneys%2C%20and%20much%20more. 
• https://www.nhlbi.nih.gov/health/heart 
• http://my.clevelandclinic.org/health/body/21704-heart 
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