Cardiovascular System
Your body's delivery network. The cardiovascular system pumps blood through 60,000 miles of vessels, delivering oxygen and nutrients to every cell. The heart beats 100,000 times daily. Protecting this system is essential for longevity.
System Components
Heart
Four chambers. Two pumps in one. Right side to lungs, left to body. Electrical system controls rhythm.
Arteries
Carry oxygenated blood away from heart. Muscular walls. High pressure. Aorta largest.
Veins
Return blood to heart. Lower pressure. Valves prevent backflow. Muscle pump helps.
Capillaries
Tiny exchange vessels. One cell thick. Oxygen/nutrient delivery. Waste pickup.
Blood Components
Red Blood Cells
Carry oxygen via hemoglobin. Iron-dependent. Live 120 days. Made in bone marrow.
White Blood Cells
Immune defense. Many types. Fight infection. Much less numerous than RBCs.
Platelets
Clotting. Wound healing. Cell fragments. Too many = clot risk.
Plasma
Liquid portion (55%). Carries everything. Proteins, hormones, nutrients.
Heart-Healthy Nutrients
CoQ10
Heart energy production. Essential with statins. Heart failure studies positive. 100-300mg.
Omega-3
Anti-inflammatory. Reduces triglycerides. Heart rhythm. 2-4g EPA+DHA.
Magnesium
Relaxes vessels. Heart rhythm. Blood pressure. Most are deficient.
Potassium
Blood pressure. Heart rhythm. Balances sodium. Fruits and vegetables.
Vitamin K2
Keeps calcium in bones, out of arteries. Take with D3. MK-7 form.
Nitric Oxide Support
Beetroot, citrulline. Vessel dilation. Blood flow. Endothelial health.
Cardiovascular Risk Factors
Modifiable
- High blood pressure: Silent killer
- Smoking: Doubles heart attack risk
- Diabetes: Accelerates damage
- Obesity: Multiple pathways
- Sedentary lifestyle: Inactivity kills
- Poor diet: Inflammation driver
Non-Modifiable
- Age: Risk increases with age
- Sex: Men higher risk earlier
- Family history: Genetics matter
- Ethnicity: Some groups higher risk
Protecting Your Heart
Exercise
150 min/week moderate. Strengthens heart. Improves all risk factors. Best medicine.
Mediterranean Diet
Olive oil, fish, vegetables. Best-studied for heart. Reduces events 30%.
Don't Smoke
Single biggest modifiable factor. Risk drops immediately when quitting.
Manage Stress
Chronic stress harms heart. Cortisol, inflammation. Build recovery practices.
Sleep Well
Poor sleep increases CVD risk. Treat sleep apnea. 7-9 hours optimal.
Know Your Numbers
BP, blood sugar, lipids. Regular testing. Early intervention saves lives.