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Cardiovascular disease has become one of Asia's most pressing health challenges. A study found that the region accounted for 61.3% of global cardiovascular mortality, with a disease burden 8.3% higher than the global average. In Malaysia, cardiovascular disease has also been reported as one of the leading causes of death, accounting for more than 15% of mortality among Malaysians[1].
Although cardiovascular disease death rates have fallen over time, the overall burden continues to grow amid ageing populations and changing lifestyles. The figures highlight the importance of looking after cardiovascular health, particularly as healthcare becomes more expensive and medical cost inflation in Malaysia reaches an all-time high[2].
Although cardiovascular disease death rates have fallen over time, the overall burden continues to grow amid ageing populations and changing lifestyles. The figures highlight the importance of looking after cardiovascular health, particularly as healthcare becomes more expensive and medical cost inflation in Malaysia reaches an all-time high[2].
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| Staying active is one of the simplest ways to boost nitric oxide production and support overall heart health. |
According to Dr Vipada Sae-Lao, Nutrition Education and Training Lead, Asia Pacific, Herbalife, “A healthy heart needs the basics. The American Heart Association’s evidence-backed framework identifies eight pillars of cardiovascular health: a heart-healthy diet, regular physical activity, avoiding nicotine, quality sleep, maintaining a healthy weight, and keeping blood glucose, cholesterol, and blood pressure within safe ranges.”
Why Heart Health Begins at the Cellular Level
Research shows that blood vessels undergo progressive changes as the body ages, a process known as vascular ageing that can affect cardiovascular health over time. At the cellular level, mitochondria are increasingly recognised as an important driver of this process, with declining mitochondrial function among the reasons blood vessel health can deteriorate over time.
Mitochondria can be thought of as tiny power stations within the body's cells, converting food into usable energy. The heart is one of the body's most energy-intensive organs for its size, and much of the energy it requires comes from mitochondria. When they function well, the heart is better able to contract, relax and respond to the body's physical demands.
Why Heart Health Begins at the Cellular Level
Research shows that blood vessels undergo progressive changes as the body ages, a process known as vascular ageing that can affect cardiovascular health over time. At the cellular level, mitochondria are increasingly recognised as an important driver of this process, with declining mitochondrial function among the reasons blood vessel health can deteriorate over time.
Mitochondria can be thought of as tiny power stations within the body's cells, converting food into usable energy. The heart is one of the body's most energy-intensive organs for its size, and much of the energy it requires comes from mitochondria. When they function well, the heart is better able to contract, relax and respond to the body's physical demands.
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| Understanding the nutrients required for heart health, from food to targeted supplementation, is key to maintaining cardiovascular wellness. |
With cardiovascular health beginning at the cellular level, understanding the nutrients that can support the heart, whether obtained through food or targeted supplementation, can be useful.
Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid, or ALA, is one of the body's defenders of cellular health. It works inside the mitochondria to protect DNA from damage and guard the cardiovascular system against cellular wear and tear.
While antioxidants such as Vitamin C work best in the body's water-based environments and Vitamin E is better suited to areas of fat, ALA has the ability to work in both. The compound also helps recycle Vitamins C and E, amplifying their protective effects.
Foods including spinach, broccoli, tomatoes, Brussels sprouts and organ meats such as liver and kidney contain ALA. However, research suggests that dietary absorption is unlikely to deliver meaningful amounts into the bloodstream, making supplementation an option that can be explored with a healthcare provider.
Nitric Oxide (NO)
Nitric oxide, or NO, supports the heart in several ways. It helps blood vessels relax and widen to encourage smoother blood flow, discourages unwanted clot formation in arteries and supports anti-inflammatory action in the arteries to maintain a healthy arterial lining without cholesterol plaque buildup. Research also suggests that NO supports the body in building new energy-producing mitochondria.
NO levels naturally decline with age. When combined with poor nutrition or a sedentary lifestyle, this reduction can compromise cardiovascular health over time.
Physical activity is one of the simplest ways to encourage the body's production of NO. According to Ministry of Health (MoH) guidelines, adults should engage in at least 150 minutes of physical activity per week[3]. This can be accumulated throughout the week, such as completing 30 minutes of moderate-intensity exercise on five days.
Food can play a role too. Dietary nitrates found in spinach, beets and Brussels sprouts are converted into NO by the body. Citrus fruits and pomegranate help preserve NO once it is produced, while foods such as fish and nuts provide arginine, a building block for NO, as well as omega-3 healthy fats that support NO production.
Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid, or ALA, is one of the body's defenders of cellular health. It works inside the mitochondria to protect DNA from damage and guard the cardiovascular system against cellular wear and tear.
While antioxidants such as Vitamin C work best in the body's water-based environments and Vitamin E is better suited to areas of fat, ALA has the ability to work in both. The compound also helps recycle Vitamins C and E, amplifying their protective effects.
Foods including spinach, broccoli, tomatoes, Brussels sprouts and organ meats such as liver and kidney contain ALA. However, research suggests that dietary absorption is unlikely to deliver meaningful amounts into the bloodstream, making supplementation an option that can be explored with a healthcare provider.
Nitric Oxide (NO)
Nitric oxide, or NO, supports the heart in several ways. It helps blood vessels relax and widen to encourage smoother blood flow, discourages unwanted clot formation in arteries and supports anti-inflammatory action in the arteries to maintain a healthy arterial lining without cholesterol plaque buildup. Research also suggests that NO supports the body in building new energy-producing mitochondria.
NO levels naturally decline with age. When combined with poor nutrition or a sedentary lifestyle, this reduction can compromise cardiovascular health over time.
Physical activity is one of the simplest ways to encourage the body's production of NO. According to Ministry of Health (MoH) guidelines, adults should engage in at least 150 minutes of physical activity per week[3]. This can be accumulated throughout the week, such as completing 30 minutes of moderate-intensity exercise on five days.
Food can play a role too. Dietary nitrates found in spinach, beets and Brussels sprouts are converted into NO by the body. Citrus fruits and pomegranate help preserve NO once it is produced, while foods such as fish and nuts provide arginine, a building block for NO, as well as omega-3 healthy fats that support NO production.
Creatine
Creatine works within the heart muscle as an energy buffer, helping to ensure that adenosine triphosphate (ATP), the fuel every heart cell depends on, remains in steady supply with each beat.
Studies suggest that creatine supports the mitochondria's ability to work more efficiently, potentially reducing cellular damage that accumulates over time. Creatine supplementation may also support cardiovascular health by helping to manage blood pressure responses and reducing inflammatory markers.
Creatine can be found in red meat and fish, although diet may not be sufficient to fully support the heart's energy systems, particularly as the body's production of creatine declines with age.
Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is found at its highest concentration within the heart and plays a vital role in converting food into the energy the heart requires.
The antioxidant, which can be found in meats, fish, nuts and vegetable oils, helps protect heart cells from everyday cellular wear and tear while supporting blood vessel function. Although CoQ10 is produced naturally by the body, its levels decline with age.
Looking After the Heart Beyond Nutrition
A balanced diet, regular exercise, quality sleep and routine health checks remain important components of cardiovascular health. ALA, NO, creatine and CoQ10 can further support the energy systems on which the heart depends.
Malaysians can also take advantage of free health screenings offered by the MoH through the National Health Screening Initiative and PEKA B40, as early detection can help prevent serious complications later on[4].
Creatine works within the heart muscle as an energy buffer, helping to ensure that adenosine triphosphate (ATP), the fuel every heart cell depends on, remains in steady supply with each beat.
Studies suggest that creatine supports the mitochondria's ability to work more efficiently, potentially reducing cellular damage that accumulates over time. Creatine supplementation may also support cardiovascular health by helping to manage blood pressure responses and reducing inflammatory markers.
Creatine can be found in red meat and fish, although diet may not be sufficient to fully support the heart's energy systems, particularly as the body's production of creatine declines with age.
Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is found at its highest concentration within the heart and plays a vital role in converting food into the energy the heart requires.
The antioxidant, which can be found in meats, fish, nuts and vegetable oils, helps protect heart cells from everyday cellular wear and tear while supporting blood vessel function. Although CoQ10 is produced naturally by the body, its levels decline with age.
Looking After the Heart Beyond Nutrition
A balanced diet, regular exercise, quality sleep and routine health checks remain important components of cardiovascular health. ALA, NO, creatine and CoQ10 can further support the energy systems on which the heart depends.
Malaysians can also take advantage of free health screenings offered by the MoH through the National Health Screening Initiative and PEKA B40, as early detection can help prevent serious complications later on[4].
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| Dr Vipada Sae-Lao, Nutrition Education and Training Lead, Asia Pacific, Herbalife. |
“The good news is most of what your heart needs at a cellular level can be built into daily meals. And where food falls short, a conversation with your healthcare provider about targeted supplementation can help close the gap,” said Dr Vipada Sae-Lao.
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