The cardiovascular system is made up by our heart, blood vessels, and blood that support
our organs and tissues.
Every minute, our heart pumps out about five liters of blood around our vast network of
arteries, capillaries, and veins--supplying the body with oxygen.
Maintaining this complex system, and delivering a normal and healthy blood flow, is critical
to our overall health and well-being.
Like everything else in our bodies, the cardiovascular system goes through the aging process.
One of the hallmarks of the aging cardiovascular system, is the loss of elasticity, or flexibility
of blood vessels.
This flexibility is critical for the healthy function of our vessels and their blood flow.
Our arteries also harden from the build-up of fat, cholesterol, and other substances
on artery walls.
This plaque build-up narrows the arteries and makes it harder for blood to flow through.
Our heart and its valves can also stiffen and enlarge, and restrict blood flow.
Valve problems, and abnormal heart rhythms, also raise the risk of blood clots that can
lead to disabling strokes.
Even the amount of blood can decrease as we age, and because red and white blood cells
are also reduced, responses to infection or stress can be slower and less effective.
We do know that there are things that can positively impact cardiovascular health.
Physical activity and exercise, are good for the cardiovascular system, as is a healthy
diet.
Eating a nutrient-dense diet of fruits, vegetables, whole grains, lean proteins, and limited sugar,
sodium, and saturated fats, can help maintain a healthy heart.
While we know some about how nutrition impacts cardiovascular health, we are continuing to
learn more and more about how particular foods and nutrients can lead to better cardiovascular
health and function.
One area of research showing some promise is the study of a group of bioactive compounds
called flavanols.
Flavanols are bioactives found in such foods as cocoa beans, grapes, tea, red wine, and
blueberries.
Scientists in academia and industry are finding that the unique combination of flavanols found
in cocoa, called cocoa flavanols, may promote a healthy heart and cardiovascular system,
by supporting healthy blood flow.
They increase nitric oxide in the inner lining of the blood vessels, widening them and helping
maintain blood flow.
Research on the role of cocoa flavanols in health is ongoing, and supplements rich in
cocoa flavanols, without all the processed extras that come with chocolate, are now available.
Scientists are now working to better understand if these compounds can play a role in prevention
of heart disease.
There have been many other exciting advances in our understanding of how nutrients and
bioactive compounds may help maintain heart health.
Fiber and sterols may reduce the amount of cholesterol that your body absorbs from food,
thereby lowering bad cholesterol and raising good cholesterol.
Fiber is found naturally in fruits, grains, vegetables, legumes, other foods and supplements.
Plant sterols and stanols--also called phytosterols--are substances found in fruits, vegetables, vegetable
oils, nuts, seeds, and supplements, and can help reduce blood LDL cholesterol.
Fish oil is full of omega-3 fatty acids that may reduce the unhealthy fat in the blood
and improve blood pressure.
While you can take fish oil supplements, eating fish may be the best for your cardiovascular
health.
Other nutrients in food may help support heart health, but research is only now beginning
to help us realize their potential.
To learn more about a heart healthy diet visit the American Heart Association, WomenHeart,
and the National Heart Lung & Blood Institute.
And to learn more about the role of nutrition in aging, the nutrients that are critical
for health, and safely turning to supplements, go to www.agingresearch.org/nutrition.