Heart & nutrition: 7 foods for the heart

The beating centre of the body: our heart. A powerful muscle that works incredibly hard for us 24 hours a day, seven days a week. Blood races through your veins, transporting the necessary oxygen and nutrients to all parts of your body. Thump, thump, thump, thump. Where is your heart actually located and how does it work? And which nutrition is good for the heart? And which foods are good for the heart?

We rarely stop to think about how special it actually is that your heart keeps beating imperturbably. You do not control this yourself; it happens (fortunately) automatically. Read on to learn everything about the heart.

Where is your heart?

Have you ever wondered which side your heart is on? Here comes your definitive answer, so you never have to wonder again. The heart is located in the chest, to the left of centre, between the breastbone at the front and the spine at the back. When we talk about where the heart is located, we usually mean from the perspective of the person being described. So, if you look at your own chest, the heart is on the left side.

Anatomy of the heart

The heart, a muscular organ in the chest cavity, consists of four chambers: two atria (right and left) and two ventricles (right and left). In general, an adult's heart is about the size of a clenched fist. The weight of the heart usually varies between 250 and 350 grams. Did you know that women's hearts are generally slightly smaller than men's?

How the heart works: more about the aorta and circulation

Oxygen-poor blood enters the right atrium from the body and is pumped to the lungs to take up oxygen. After absorbing oxygen, the oxygen-rich blood flows into the left atrium. From the left atrium, the blood is pumped into the left ventricle. Then, via the aorta, the largest artery in our body, it is distributed throughout the body to supply organs and tissues with oxygen and nutrients. The valves in the heart ensure that the blood flows in the right direction. The coronary arteries supply the heart itself with oxygen. In short, the heart receives, pumps and distributes blood through the body, with the aorta as the main artery carrying oxygen-rich blood throughout the body. In this way, the blood supplies the cells with oxygen and nutrients, while at the same time removing waste products.

Systole and diastole: what are they?

The heart also beats automatically without you having to consciously control it, thanks to the autonomic nervous system. This happens through an internal pacemaker that we call the sinus node. This sinus node generates electrical signals and makes the heart beat rhythmically.

The cardiac cycle comprises two important phases: systole and diastole. During systole, the heart contracts to pump blood into the arteries. This is known as the heartbeat. During diastole, the heart relaxes to let blood flow back and fill the chambers for the next heartbeat. In summary, systole is when the heart contracts, and diastole is when it relaxes. These cycles ensure that blood circulates efficiently through the body.

How many litres of blood does a human have?

An average adult human has about 4.5 to 6 litres of blood. The exact blood volume can vary and depends on factors such as age, sex and body weight. The blood consists of red blood cells, white blood cells, platelets and plasma, which can flow through our blood vessels.

Blood vessels have a smooth inner lining through which blood can flow without problems. Smoking and an unhealthy diet can damage the walls. To repair this damage, platelets clump together, but other substances can also stick to them. This narrows the blood vessels and they can even become blocked.

How can you take care of your heart and blood vessels?

You have no influence over your age, sex and hereditary factors. Fortunately, you do have influence over the following points, allowing you to take good care of your heart and blood vessels:

• Exercise: At least 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity per week.
• Relaxation: Find activities that reduce stress, such as meditation, yoga or walking.
• Sleep: Try to sleep 7-9 hours per night.
• No smoking and drinking in moderation: Quitting smoking is one of the best steps you can take for your heart. If you drink, do so in moderation.
• Healthy nutrition plays a major role. If you are wondering which foods are good for the heart, there are certain foods you can add daily. Choose protein, whole grains, plenty of vegetables and fruit.
• Limit the intake of saturated fats and added sugars.

Nutritious diet: Choose protein, whole grains, plenty of vegetables and fruit. Limit the intake of saturated fats and added sugars.

Foods good for the heart: 7 foods

1. Products with plenty of antioxidants

Foods such as blueberries, strawberries, raspberries, pomegranates, broccoli, grapes and tomatoes. They contain antioxidants such as vitamin C, vitamin E and flavonoids that help reduce inflammation and protect against free radicals.

2. Healthy oils

Think of olive oil, flaxseed oil, nuts (especially walnuts), avocados and chia seed. These products are rich in monounsaturated fats and omega-3 fatty acids for cholesterol levels and the support of your heart and blood vessels. Extra virgin olive oil provides not only a delicious taste, but also vitamin E and healthy polyphenols. These antioxidants play a protective role for the blood vessels. (1,2)

3. Nuts and seeds

For example almonds, walnuts, cashews, chia seed, flaxseed, pumpkin seeds and sunflower seeds. These contain unsaturated fats, fibre, vitamins and minerals that are good for cholesterol levels. Walnuts specifically are rich in the healthy omega-3 fatty acid ALA and contain many antioxidants.(3,4)

4. Oily fish

The oiliest fish are salmon, mackerel, trout, herring, tuna, sardines and anchovies. They are rich in omega-3 fatty acids (EPA and DHA), which are good for the heart and blood pressure and contribute to the maintenance of normal blood fat levels.(5,6,7,8)

Do you not eat or like fish? Then take a look at our blog listing all omega 3 supplements, so you can make the right choice.

5. Herbs and spices

Use more herbs and spices such as turmeric (curcumin), oregano, rosemary, garlic, ginger, basil and cinnamon. These herbs contain antioxidant properties for the heart.(9,10,11,12,13,14,15)

6. Tea

Think of green tea (16), black tea, white tea, chamomile tea and rooibos tea.(17,18) Green tea in particular contains many antioxidants such as catechins and polyphenols for your cholesterol and blood pressure.

7. Dark chocolate (>70% cocoa)

Enjoy in moderation dark chocolate with at least 70% cocoa, cocoa nibs and cocoa powder. Dark chocolate is full of polyphenols, antioxidants that protect cells and are good for our blood vessels. (19,20,21,22)

In conclusion

Your heart is the beating muscle that keeps you alive. This organ works long days and takes care of you. So it is good to give your heart the support it needs. Perhaps you want to improve your lifestyle or change what you eat. By choosing foods that are good for the heart more often, you give your body the support it needs. There are all kinds of things that make your heart happy, literally and figuratively. Shall we start with dark chocolate?

Sources:

1. Covas, M. I. (2007). Olive oil and the cardiovascular system. Pharmacological research, 55(3), 175-186.

2. Lee, G. Y., & Han, S. N. (2018). The role of vitamin E in immunity. Nutrients, 10(11), 1614.

3. Kris-Etherton, P. M. (2014). Walnuts decrease risk of […]: a summary of […] and biologic mechanisms. The Journal of nutrition, 144(4), 547S-554S.

4. Guasch-Ferré, M., Li, J., Hu, F. B., Salas-Salvadó, J., & Tobias, D. K. (2018). Effects of walnut consumption on blood lipids and other […]: an updated meta-analysis and systematic review of controlled trials. The American journal of […] nutrition, 108(1), 174-187.

5. Doi, M., Nosaka, K., Miyoshi, T., Iwamoto, M., Kajiya, M., Okawa, K., … & Ito, H. (2014). Early eicosapentaenoic acid […] after […]: a randomized, controlled study. International Journal of Cardiology, 176(3), 577-582.

6. Grimsgaard, S., Bonaa, K. H., Hansen, J. B., & Nordøy, A. (1997). Highly purified eicosapentaenoic acid and docosahexaenoic acid in humans have similar triacylglycerol-[…] […] but divergent effects on serum fatty acids. The American journal of clinical nutrition, 66(3), 649-659.

7. Chaddha, A., & Eagle, K. A. (2015). Omega-3 fatty acids and […]. Circulation, 132(22), e350-e352.

8. Innes, J. K., & Calder, P. C. (2020). Marine omega-3 (N-3) fatty acids for […]: an update for 2020. International journal of molecular sciences, 21(4), 1362.

9. Imo, C., & Za'aku, J. S. (2019). […] properties of ginger and garlic: A review. Curr. Trends Biomed. Eng. Biosci, 18, 47-52.

10. Ray, S., & Saini, M. K. (2021). […]: herbs for heart. Clinical Phytoscience, 7(1), 64.

11. Hay, E., Lucariello, A., Contieri, M., Esposito, T., De Luca, A., Guerra, G., & Perna, A. (2019). […] of turmeric in several […]: An overview. Chemico-biological interactions, 310, 108729.

12. Gruenwald, J., Freder, J., & Armbruester, N. (2010). Cinnamon and health. Critical reviews in food science and nutrition, 50(9), 822-834.

13. Craig, W. J. (1999). Health-promoting properties of common herbs. The American journal of clinical nutrition, 70(3), 491s-499s.

14. Rastogi, S., Pandey, M. M., & Rawat, A. K. S. (2016). Traditional herbs: a […]. Phytomedicine, 23(11), 1082-1089.

15. R Vasanthi, H., & P Parameswari, R. (2010). Indian spices for healthy heart-an overview. Current cardiology reviews, 6(4), 274-279.

16. Xu, R., Yang, K., Ding, J., & Chen, G. (2020). Effect of green tea supplementation on […]: A systematic review and meta-analysis of randomized controlled trials. Medicine, 99(6).

17. Stangl, V., Lorenz, M., & Stangl, K. (2006). The role of tea and tea flavonoids in […] health. Molecular nutrition & food research, 50(2), 218-228.

18. Fang, J., Sureda, A., Silva, A. S., Khan, F., Xu, S., & Nabavi, S. M. (2019). Trends of tea in […]: A critical review. Trends in Food Science & Technology, 88, 385-396.

19. Cooper, K. A., Donovan, J. L., Waterhouse, A. L., & Williamson, G. (2008). Cocoa and health: a decade of research. British Journal of Nutrition, 99(1), 1-11.

20. Pucciarelli, D. L. (2013). Cocoa and heart health: a historical review of the science. Nutrients, 5(10), 3854-3870.

21. Andújar Pérez, I., Recio Iglesias, M. D. C., Giner Pons, R. M., & Ríos Cañavate, J. L. (2012). Cocoa polyphenols and their potential benefits for Human Health.

22. Santos, H. O., & Macedo, R. C. (2018). Cocoa-induced (Theobroma cacao) effects on cardiovascular system: HDL modulation pathways. […] nutrition ESPEN, 27, 10-15.