How the Cardiovascular System Works

Without oxygen we simply cannot survive.  The role of the cardiovascular system is to collect air from the lungs and take it to the heart where it is pumped out in fresh blood along the arteries to the tissues including organs, muscles and nerves all around our bodies so that the oxygen can be released. Once the blood has released the oxygen it takes in waste carbon dioxide which returns along the veins to the heart which then pumps it out to the lungs and is breathed out and then the whole cycle is repeated again.

Blood Pressure

This is the pressure caused by the pumping motion of the arteries and is a useful monitor of cardiovascular health.  A reading of 120/80 is considered healthy with anything higher indicating there may be problems and once at 160/95 medication is likely to be suggested by your GP.   Factors involved in high blood pressure can be excess sodium intake from salt with a low potassium intake, narrowed or hardened arteries, stress, anxiety and lack of exercise.

Cholesterol

People today are very aware and concerned about cholesterol and being diagnosed with high cholesterol can fill people with a  feeling of dread. Unfortunately, cholesterol gets a very bad press with people generally believing that all cholesterol is bad for you.  We actually need some cholesterol as it is an essential part of every cell structure, the sex hormones, stress hormones, brain and nerve function, vitamin D and to help us digest and transport fats.

However, there are two types of cholesterol one is called HDL (High Density Lipoproteins) and the other LDL (Low Density Lipoproteins).  The LDL is the true baddy as it is the main carrier of transporter of cholesterol in the blood stream and encourages the deposit of cholesterol in the arteries.  

HDL on the other hand is considered good because it collects up unwanted cholesterol  away from the cells and back to the liver where it is broken down for elimination from the body.

If the body is working optimally then the HDL/LDL should remain in balance.  The trouble starts when there is too much cholesterol in the body for the HDL’s to collect or if there is a lack of HDL in which case the cholesterol can form plaques that stick to the artery walls and may eventually lead to heart disease.  Although much of your cholesterol may come in through the diet, the body also makes its own cholesterol for the reasons mentioned in paragraph one.  In some cases people may make too much cholesterol or they may have trouble eliminating the cholesterol from their body via the liver. 

Foods high in saturated fats such as meat, dairy, prep-packed cakes/biscuits, sweets, chocolate, hydrogenated/trans fats etc promote higher LDL’s whereas foods such as fish with teeth, nuts (particularly walnuts), seeds and their oils  promote high HDL’s.  So instead of avoiding fats it more a question of eating the right fats.

A cholesterol level of less than 5.0 is considered healthy by the medical profession.

If you do have an elevated cholesterol level it is important to look at whether you possibly eat too much cholesterol, are you very stressed (if you are, your body may be making more cholesterol to make stress hormones), is your thyroid function optimal and is your liver detoxing properly.

Triglycerides

These are another type of cholesterol known as very low density lipoproteins.  High levels have been linked with arteriosclerosis which is the thickening and hardening of the arteries and thus believed to increase the risk of heart disease and stroke.  Interestingly, the negative impact of elevated triglycerides is less than that of the LDL:HDL ratios.

Arteriosclerosis

This is a condition whereby the artery walls become hardened which in turn reduces the blood supply and can eventually lead to total blockages.  If this happens then a heart attack or stroke could be the result.  Problems build up gradually as cells deep in the artery wall start to build up in an abnormal way eventually breaking into the artery itself and then attracting more cholesterol and calcium which further ads to the hardening.

None of these problem build up overnight and often take many years to reveal themselves so prevention is much easier than cure! 

So What Can We Do Nutritionally?

Firstly review your sugar intake.  It is sugar and saturated fats that push up cholesterol levels much more than the cholesterol in foods. Sugar also makes the blood more sticky and pushes up triglycerides.  Keep sugar to an absolute minimum and ideally:-

Follow a low glycaemic diet.  This is a diet in which foods are carbohydrate foods are converted to sugar slowly during the process of digestion. General guidelines for this are to eat a natural wholegrain diet i.e. brown rice, oats (not oats so simple but proper organic oats), wholemeal granary bread, fresh fruits (not tropical ones) and vegetables (not root ones unless raw and squashes.

Eat a minimum of 5 low GI fruit and vegetables daily.

Fish, poultry, meat, tofuy, beans, lentils and dairy are all low GI.

Minimise saturated fats from fatty meats such as pork, lamb and dairy products.

Increase oily fish i.e. mackerel, haddock, salmon, tuna, sardines and pilchards as high in Omega 3 oils which promote good HDL cholesterol.

Increase nuts (particularly walnuts), pumpkin, sunflower, linseed and sesame seeds and their oils  as these are good sources of Omega 6 and some Omega 3 and promote good HDL’s.

Avoid white refined foods i.e. bread, cakes, biscuits, white rice, white pasta, confectionary etc.,

Eat moderate amounts wholegrains, i.e. oats, rye, brown rice, wholemeal bread as these are a good source of fibre which may help to reduce cholesterol levels. This in turn should help to improve bowel efficiency and make your bowel movements nice and regular which in turn aids the elimination of excess cholesterol.

Minimise caffeine intake – good alternatives to tea are red bush tea, green tea, white tea, fruit and herbal teas.  Good alternatives to coffee are Yannoh, Caro or Teecino.

If you smoke, stop.  Smoking actually triggers cell profileration, constricts blood vessels, reduces oxygen delivery and makes it more difficult for the body to dissolve blood clots.

Important Nutrients

 
Vitamin C is a key component of collagen, the protein that forms the basic building block of the body required for connective tissues such as cartilage, ligament, tendon, skin and bone and is also a major components of our blood vessels.

EPA Fish Oils are important for maintaining a healthy heart and arteries.

B6, B12 and Folic acid which together are referred to as methylating factors which contribute to other biochemical processes.

Garlic has been shown to lower LDL cholesterol and triclycerides and raise friendly
HDL’s and support friendly blood flow.

Vitamin E helps to protect cholesterol against oxidation and may help to balance cholesterol levels.

Liver Support in the form of dandelion, milk thistle, beets, vitamins and minerals

Lysine when taken with vitamin C may help to maintain a healthy heart and reduce cholesterol formation on the artery walls.

Actyle L-Carnitine helps to transport long chain fatty acids into the mitochondria (the power house of the cells) for conversion into energy production.

Magnesium an essential mineral found within the heart muscle and is also important for the nervous system.

CoQ10 is found within high concentration within the heart muscle.

Lycopene may help to maintain cholesterol in a more stable form.

Vitaflavan may contribute to maintaining a healthy heart and circulation and the integrity of peripheral circulation.

Chromium Polynicotinate helps to assist the body’s utilisation of blood glucose and helps to maintain normal triglycerides.

Phytosterols may help to block the absorption of cholesterol and are frequently found in cholesterol lowering foods however, you often have to take copious amounts although you can now buy supplements containing these phytosterols.

Selenium can help to protect cellular lipid membranes.

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