Heart & Nutrition: 7 Products for the Heart

The beating center of the body: our heart. A powerful muscle that works incredibly hard for us 24 hours a day, seven days a week. Blood rushes through your veins, transporting the necessary oxygen and nutrients to all parts of your body. Beat, beat, beat, beat. Where is your heart actually located and how does it work? And what nutrition is good for the heart? And what food is good for the heart?

We rarely stop to think about how special it actually is that your heart keeps beating undisturbed. You don't control this yourself, but 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 is your definitive answer so you never have to wonder again. The heart is located in the chest, to the left of the center, between the sternum at the front and the spine at the back. When we speak 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). Generally, 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 absorb oxygen. After oxygen uptake, the oxygen-rich blood flows into the left atrium. From the left atrium, the blood is pumped to the left ventricle. It is then distributed throughout the body via the aorta, the largest artery in our body , to supply organs and tissues with oxygen and nutrients. The valves in the heart ensure that the blood flows in the correct direction. The coronary arteries supply the heart itself with oxygen. In short, the heart receives, pumps, and distributes blood throughout the body, with the aorta being the primary artery that transports oxygen-rich blood throughout the body. In this way, the blood supplies the cells with oxygen and nutrients while simultaneously removing waste products.

Systole and diastole: what are they?

In addition, the heart beats automatically without you having to consciously control it, thanks to the autonomic nervous system. This is done by an internal pacemaker called the sinoatrial node. This sinoatrial node generates electrical signals that make 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 allow blood to 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 throughout the body.

How many liters of blood does a human have?

An average adult has approximately 4.5 to 6 liters of blood . The exact blood volume can vary and depends on factors such as age, sex, and body weight. 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 surface, through which blood can flow without difficulty. Smoking and an unhealthy diet can damage the walls. To repair this damage, platelets clump together, but other substances can also stick to them. As a result, the blood vessels narrow and can even become blocked.

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

You have no control over your age, gender, or 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 : Look for activities that reduce stress, such as meditation, yoga, or walking.
• Sleep : Try to sleep 7-9 hours per night.
• Don't smoke and drink 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 to your daily diet. Choose protein, whole grains, and plenty of fruits and vegetables.
• Limit the intake of saturated fats and added sugars.

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

Foods good for the heart: 7 foods

1. Products rich in 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 seeds. These products are rich in monounsaturated fats and omega-3 fatty acids for cholesterol levels and supporting your heart and blood vessels. In addition to a delicious taste, extra virgin olive oil also provides 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 seeds, flax seeds, pumpkin seeds, and sunflower seeds. These contain unsaturated fats, fiber, 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. Fatty fish

The fattiest 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, blood pressure and contribute to maintaining normal blood lipid levels.(5,6,7,8)

Do you dislike or eat fish? Then check out our blog listing all omega-3 supplements so you can make the right choice. 

5. Herbs

Use more herbs 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% dark)

Consume dark chocolate with at least 70% cocoa, cocoa nibs, and cocoa powder in moderation. 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. It is therefore good to give your heart the support it needs. Perhaps you want to improve your lifestyle or change what you eat. By choosing heart-friendly foods 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?

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