Smorgasbord Health Column 2024 – This Year’s Focus – Cardiovascular Disease – The Circulatory System – Part Three – The Healthy Eating Plan by Sally Cronin

The primary cause of death of men and women globally is cardiovascular disease, with heart attacks, coronary heart disease and strokes resulting in deaths in not just the elderly but increasing numbers under 75 years old and particularly in the 45 – 60 years age bracket.

You can read the previous post in the series: The Circulatory System – Part Two – Common problems with blood-vessels

At every stage of our life healthy nutrition is essential to help the body develop and remain as disease free as possible. I appreciate that many of you may have read this series before, but I hope it will be a reminder of how amazing our bodies are, and simply eating the right foods, exercising moderately and not doing anything too reckless…will go a long way to enjoying later life to the full.

In this next series of posts I am going to be looking at the the circulatory system in more detail as the carrier of life giving blood around the body.

Healthy eating plan – for the circulation system

If you follow a diet high in wholegrains, fruit, vegetables and lean protein you will be providing your body with most of the essential elements necessary for a healthy circulatory system.

The components that are the most essential for blood-vessel health include Vitamin C for collagen production and nutrients that keep the blood-vessels clear of plaque, debris and keep the blood flowing as it should through the body.

Most diseases that are related to the integrity of the blood-vessel walls are partly due to a lack of effective collagen. Collagen is not just responsible for keeping the elastic sheath around blood-vessels healthy but also our tendons, cartilage, gums and our immune system.

Collagen is one of thousands of proteins in the human body. Most proteins are only in small amounts but collagen is present in the skin, bones, teeth, blood-vessels, eyes, and heart as well as in our connective tissues such as tendons.

Collagen, as you can imagine, is in constant use and needs a very high maintenance programme to replace and repair itself. To keep up with this rate of repair we need to take in a great deal of Vitamin C on a continuous basis because not only is the Vitamin C essential in the manufacture of collagen but also gets destroyed in the process.

An interesting fact emerged when long term prisoners of war were examined on their release. A vast majority were discovered to be suffering from severe Vitamin C deficiency but also unexpectedly very high levels of fatty deposits (atherosclerosis) which was unlikely to have come from eating a high fat diet. It is therefore very likely that the two are connected, giving a further reason for including Vitamin C in generous amounts in your diet.

Vitamin C is also needed to protect us from cardiovascular disease, cancers, joint disease and cataracts. It is a fantastic antioxidant that is specific to the health of our blood-vessels because of its prevention of oxidation of LDL (lousy cholesterol) leading to plaque and narrowed and hardened arteries.

Vitamin C is found in most fruit and vegetables and one of the best reasons for including more than the recommended ration of five portions per day.

Vitamin C is very sensitive to air, water and temperature and about a quarter of the Vitamin C in fruit or vegetables is lost in steaming or boiling them for just a few minutes.

If you over cook vegetables, or cook them for longer than 15 minutes, you will lose over half the Vitamin C content.

I do use frozen vegetables particular out of season and they are usually chopped and frozed when picked and that does help protect the nutritional content.

Canned fruit and vegetables that are then reheated end up with only a third of their original nutrient value which is why eating as many fruits and vegetables as possible – in their raw state – is the only really effective way to get the amount of this vital vitamin that you need.

What other nutrients should we include to help maintain our blood-vessel health?

A balanced diet will help your body protect itself but there are certain nutrients that have a particular responsibility for keeping our blood flowing as it should through healthy arteries and veins.

Nitrate rich foods

Plants absorb naturally occurring nitrate in soil through their roots and it is essential to their healthy growth and development. However it has to go through some chemical adaptation to enable the plant to use efficiently and it goes through various stages to end up as amino acids and chlorophyll. We as humans can reuse those amino acids in the plants that we eat and therefore obtain these second hand benefits ourselves. There are other chemical and bacterial processes that are in play but fundamentally the end result is an easy and efficient way for us to obtain a critically important component in our essential nutrient bundle.

Nitrates are called vasodilators which mean that they dilate or widen the blood vessels in the body. This allows for a healthy blood flow which in turn provides oxygen rich blood to the heart muscle. It is effective for both arteries and veins and regulates blood flow to the heart reducing the work load on the muscle. You will find that many prescribed medications for conditions such as Angina are nitrate based.

This is why as we get into middle age it is so important to include a high quantity of high quality, raw and low processed vegetables and fruit in our diet. Five portions are simply not enough and is the minimum.

One of the interesting facts I discovered when I was doing research into SAD or Seasonal Affective Disorder several years ago was that one of the side effects can be raised blood pressure during the winter months in the northern hemisphere. In the summer months I spent quite a bit of time out in sunlight either working in the garden, walking or enjoying a book, and found on taking my BP on a regular basis that there was a significant decrease in both the systolic and diastolic measurements. Apart from our ability to obtain Vitamin D from sunlight, the nitric oxide stored under the skin is also activated and absorbed into the blood stream dilating the blood vessels and reducing BP.

During the winter months a hot bath (not scalding) for 15 minutes to half an hour has been shown to also activate the nitric oxide. A hot shower will also do this but it needs to run for at least 15 minutes so takes up a great deal of water and energy.

Ideally I suggest that you have at least Six portions of vegetables a day and Two of fruit.

Potassium (K) is the most essential cation (positively charged electrolyte.) It reacts with sodium and chloride to maintain a perfect working environment in and around each cell.

Some studies are indicating that low dietary potassium intake is linked to high blood pressure and that combined with calcium and magnesium rich foods can go a long way to preventing this condition from developing.

Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesise and must be obtained through diet.

There are two families of EFAs Omega-3 and Omega-6. Another variety, Omega-9, is also necessary but is classified as “non- essential” as the body can make it if the other two fatty acids are present.

EFAs are essential because they support our cardiovascular, reproductive, immune and nervous systems. We need these fats to manufacture and repair cells, maintain hormone levels and expel waste from the body. Although they are important for other functions in the body, such as fertility, they play a major role in the process that regulates blood pressure and blood clotting, making them an important addition to our diet if we are at risk from circulatory conditions.

Omega-3 is the principal Omega-3 fatty acid and is used in the formation of cell walls, improving circulation and oxygen absorption. A deficiency can lead to decreased immune system function, elevated levels of LDL (bad cholesterol) high blood pressure and irregular heart beat.

Omega-6 is the primary Omega-6 fatty acid. Omega-6 can improve rheumatoid arthritis, PMS, and skin problems such as eczema and psoriasis.

There is growing evidence that the non-essential Oleic acid, Omega 9, may help to lower unhealthy cholesterol levels by decreasing the , LDL (low-density lipoprotein), while at the same time raising the level of healthy cholesterol, HDL (high density lipoprotein).

Oleic acid is also emerging as a regulator of blood-sugar levels and as a possible protection against breast and prostate cancer. So, including half an avocado in your diet every day may well protect you from the harmful long-term affects of a number of diseases.

The B-vitamins

B-Vitamins play a role in maintaining a healthy cardiovascular system in general but Vitamin B3 (niacin) B6, B12 and folic acid are of particular interest.

Vitamin B3 plays a critical role in the chemical processing of fats in the body and although B3 is required for production of cholesterol by the liver, the vitamin has repeatedly been used to successfully lower total blood cholesterol. It has yet to be proved whether including B3 rich foods in your diet will also reduce cholesterol levels, but it would appear that the vitamin has a component that may help balance the amount that is produced and present in the blood at any given time.

Homocysteine is an amino acid in the blood. Too much of it is related to a higher risk of coronary heart disease, stroke and atherosclerosis (fatty deposits in the arteries) leading to damage of the inner linings of the arteries and promoting blood clots.

There is increasing evidence that lowered levels of Folic acid, B6 and B12 are linked to higher levels of homocysteine and therefore the risk of strokes and heart attacks. Including them in your diet is easy if you are not vegetarian and may require supplementation if you don’t include animal products in your diet.

Fibre, particularly in the form of beta-glucan helps keep your arteries clear of debris and plaque. Including oats, brown rice, as well as your daily rations of fruit and vegetables, will provide you with adequate amounts of this type of carbohydrate.

Best food sources for these nutrients and for fibre

This is not the complete list of foods that contain the appropriate nutrients but they are some of the best sources available.

• Avocado for essential fatty acids Omega 3 and Omega 9. Nitrates to dilate the arteries
• Banana has fibre too, which helps clear the system of debris and potassium and nitrates to keep the arteries clean. Also contains B6 for lowering homocysteine levels.
• Beef (lean) for its protein and B6 and B12.
• Broccoli for high levels of Vitamin C and folate.

• Brown rice helps keep your cholesterol down and your arteries healthy with its fibre.
• Calf’s liver for B3, B6 and B12 and folate.
• Cauliflower and red bell peppers for high levels of Vitamin C
• Chicken and Turkey for B3 and B6 and Omega 6.
• Cow’s milk and yoghurt for B12

• Fruits and vegetables in general for their Vitamin C and fibre.
• All vegetables are rich in anti-oxidants, which remove free radicals from the system and also promote the growth of healthy cells and tissue.
• Green tea with its antioxidant, which inhibits the enzymes that produce free radicals in the lining of the arteries. This not only prevents plaque from forming but also improves the ratio of LDL (lousy cholesterol) to HDL (healthy cholesterol)
• Halibut for B3, B6 and B12
• Tuna for potassium
• Kiwi fruit, papaya and strawberries for high levels of Vitamin C and nitrates to keep the arteries clear
• Lamb for B3 and B12
• Lentils and beans for low fat protein and folate.
• Spinach and other green vegetables for potassium.
• Oats with their fibre called beta-glucan which helps lower cholesterol and prevents plaque from forming in your arteries.

• Olive oil and olives for Omega 6 and Omega 9.
• Onions and garlic which contain sulphur compounds that along with B6 and chromium help lower homocysteine levels in the blood
• Oranges with their Vitamin C and fibre.
• Pumpkinseeds and other seeds for Omega 3 and Omega 6.

• Salmon with its Omega 3, B3 and B6 and B12
• Scallops and shrimp for B12
• Shitake mushrooms for B3 and B12 and eritadenine, which lowers cholesterol levels.
• Spinach and asparagus and very green vegetables for the folate to help reduce homocysteine levels, Vitamin C and Omega 3
• Tuna for Omega 3, B3 and B6
• Venison with low fat protein and B3, B6 and B12.

• Walnuts and other nuts Omega 3, 6 and 9 and B6
• Whole grains for fibre and B3.

Including the above foods several times a week will help you protect not only your circulatory system but also your heart and the health of all your major organs that rely solely on the nutrient and oxygen packed blood that is brought to them by the system.

The Salt issue and blood pressure.

Many of the fresh foods in the list contain sodium which is salt. One of the issues that impacts the circulatory system is high blood pressure. But is is not always down to what we eat as our blood vessels do thicken and become less flexible as we get older. However it is not the natural sodium in our diet that increases our risk of high blood pressure, but the sodium content of industrially manufactured foods.

I have covered Salt in our diet and how it is not the culprit it is made out to be earlier in the series but in the next post I will be underlining that and looking more at the ultra processed foods where the real danger lies..

    Thanks for taking the time to read and please feel free to email me on sally.cronin@moyhill.com if you have any questions.

©Sally Cronin Just Food for Health 1998 – 2024

I am a qualified nutritional therapist with twenty-five years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here Sally’s books and reviews 2024

 

Thanks for joining me for this series and as always delighted to receive your feedback… keep young at heart… thanks Sally.