Cardiovascular disease (CVD) continues to be one of Asia’s most significant health challenges, with the region accounting for 61.3% of global cardiovascular mortality and carrying a disease burden that is 8.3% higher than the global average. In Malaysia, cardiovascular disease is also among the leading causes of death, accounting for more than 15% of all deaths. While cardiovascular mortality rates have declined over the years, the overall burden remains a concern amid ageing populations, changing lifestyles and rising healthcare costs.

Dr Vipada Sae-Lao, Nutrition Education and Training Lead, Asia Pacific, Herbalife.

According to Dr Vipada Sae-Lao, Nutrition Education and Training Lead, Asia Pacific, Herbalife, maintaining cardiovascular health starts with the fundamentals. The American Heart Association’s evidence-based framework highlights eight key areas of cardiovascular health, including maintaining a heart-healthy diet, engaging in regular physical activity, avoiding nicotine, getting quality sleep, maintaining a healthy weight and keeping blood glucose, cholesterol and blood pressure within healthy ranges.

Beyond these lifestyle habits, growing research is also highlighting the role of cellular health in maintaining cardiovascular function. As the body ages, blood vessels undergo gradual changes in a process known as vascular ageing, which can affect cardiovascular health over time. One of the key factors associated with this process is the function of mitochondria, the tiny structures within cells responsible for converting nutrients into usable energy.

The heart is among the body’s most energy-demanding organs relative to its size, relying heavily on mitochondria to continuously generate the energy required for every heartbeat. Healthy mitochondrial function helps the heart contract and relax efficiently while responding to the body’s changing physical demands. This makes cellular energy production an important part of the broader picture of cardiovascular wellness.

Nutrients like alpha lipoic acid, nitrates, creatine, and Coenzyme Q10 in foods like spinach, broccoli, and nuts, support the energy systems your heart depends on.

Among the nutrients being studied for their role in cellular and cardiovascular health is Alpha Lipoic Acid (ALA), an antioxidant that functions within the mitochondria. ALA can work in both water- and fat-based environments and may help recycle antioxidants such as vitamins C and E, supporting the body’s natural defence against oxidative stress. Foods including spinach, broccoli, tomatoes, Brussels sprouts and organ meats contain ALA, although dietary intake may not always provide significant amounts for absorption.

Nitric oxide (NO) is another important component of cardiovascular function. It helps blood vessels relax and widen, supporting healthy blood flow, while also playing a role in maintaining the health of the arterial lining. Nitric oxide production can decline with age and may also be influenced by factors such as poor nutrition and physical inactivity. Regular exercise is one way to support the body’s natural NO production, with Ministry of Health guidelines recommending that adults accumulate at least 150 minutes of physical activity each week.

Diet can also contribute to nitric oxide production. Vegetables such as spinach, beetroot and Brussels sprouts provide dietary nitrates that the body can convert into nitric oxide. Citrus fruits and pomegranate may help preserve nitric oxide, while fish and nuts provide arginine, an amino acid involved in nitric oxide production, along with other nutrients that support cardiovascular health.

Understanding the nutrients required for heart health, from food to targeted supplementation, is key to maintaining cardiovascular wellness.

Creatine also plays a role in the heart’s energy system. Within heart muscle, creatine functions as an energy buffer that helps maintain a steady supply of adenosine triphosphate (ATP), the primary energy source used by cells. Research suggests that creatine may support mitochondrial efficiency and help manage processes associated with cellular stress. It is naturally found in foods such as red meat and fish, while the body’s ability to produce creatine can change with age.

Coenzyme Q10 (CoQ10) is another nutrient closely associated with cellular energy production. Found in particularly high concentrations in the heart, CoQ10 helps support the process through which food is converted into energy while also providing antioxidant protection to cells. It can be obtained from foods such as meat, fish, nuts and vegetable oils, although the body’s natural CoQ10 levels tend to decrease with age.

While these nutrients contribute to cellular processes associated with cardiovascular health, they are not substitutes for healthy lifestyle habits or medical care. A balanced diet, regular physical activity, adequate sleep, maintaining a healthy weight and routine health checks remain important foundations for protecting heart health. For Malaysians, health screenings offered through initiatives such as the Ministry of Health’s National Health Screening Initiative and PEKA B40 can also support early detection of potential health concerns.

Staying active is one of the simplest ways to boost nitric oxide production and support overall heart health.

Ultimately, taking care of the heart involves looking beyond the heartbeat itself and understanding the cellular processes that help keep it functioning. As Dr Vipada Sae-Lao noted, many of the nutrients the heart needs can be incorporated through everyday meals, while those considering targeted supplementation should discuss their individual needs with a healthcare professional. By combining healthy lifestyle choices with greater awareness of cellular health, individuals can take meaningful steps towards supporting cardiovascular wellness as they age.