Systems the Cardiovascular System Supports Respiratory system: Works closely with the lungs to oxygenate blood and remove carbon dioxide. Renal system: Relies on proper blood flow for filtering and electrolyte balance. Digestive system: Depends on circulation for nutrient distribution. Endocrine system: Hormones travel via the bloodstream to target organs. Systems That Support The Cardiovascular System Respiratory system: Supplies oxygen to the blood. Muscular system: Especially skeletal muscles, which help pump blood back to the heart (muscle pump). Lymphatic system: Returns interstitial fluid to the bloodstream and aids immune function. Nervous system: Regulates heart rate and blood pressure through autonomic control.

Hormones Affected by the Cardiovascular System Atrial natriuretic peptide (ANP): Secreted by the heart's atria to regulate blood volume and pressure. Erythropoietin (EPO): Stimulates red blood cell production in response to blood oxygen levels. Hormones That Affect the Cardiovascular System Epinephrine & norepinephrine : Increase heart rate and cardiac output during stress. Aldosterone: Regulates blood pressure by managing sodium and water retention. Antidiuretic hormone (ADH): Affects blood volume and pressure by reducing water excretion. Thyroid hormones: Increase cardiac output and oxygen demand.

Serving Size: Serves 2 Time Prep: 15 minutes Cook: 20–25 minutes 2 wild-caught salmon fillets (4–6 oz each) 2 medium beets, peeled and sliced into thin rounds 4 cups mixed leafy greens (arugula, spinach, kale) 1/4 cup crumbled goat cheese (optional) 1/4 cup pomegranate seeds 2 tablespoons chopped pumpkin seeds 2 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 teaspoon Dijon mustard 1 teaspoon raw honey Salt and pepper to taste

Baking sheet Salad bowl Small mixing bowl Whisk or fork

Preheat oven to 400°F (200°C). Place sliced beets on a baking sheet with a drizzle of olive oil and a pinch of salt—Roast for 20 minutes or until tender. Season salmon fillets with salt and pepper. Pan-sear or bake until cooked through (about 3–4 minutes per side or 10–12 minutes in the oven). In a small bowl, whisk together olive oil, balsamic vinegar, mustard, and honey. In a large salad bowl, combine greens, roasted beets, pomegranate seeds, and pumpkin seeds. Toss with dressing. Plate salad and top with salmon fillet and crumbled goat cheese (optional). This dish offers healthy fats, nitrates, antioxidants, and polyphenols that support cardiovascular tone, nutrient delivery, and vascular flexibility.

Body Systems

The Cardiovascular System

Aug 12, 2025

By Shae Brackett, LMT Customer Service & Social Media

01

Meet The Cardiovascular System

The cardiovascular system is the body's lifeline, delivering oxygen and nutrients to tissues while removing waste like carbon dioxide. Made up of the heart, blood vessels, and blood, this system operates continuously to sustain life.

The heart, a muscular organ roughly the size of a fist, beats over 100,000 times a day to circulate blood through a network of vessels stretching over 60,000 miles. Its rhythmic contractions fuel every other system in the body by ensuring a steady supply of oxygenated blood and the removal of metabolic waste.

02

Anatomy & Function

The cardiovascular system has three main components:

Heart: Located in the thoracic cavity between the lungs, the heart has four chambers: the right and left atria and ventricles. Blood enters the heart via veins and exits via arteries. The right side pumps deoxygenated blood to the lungs (pulmonary circulation), and the left side pumps oxygen-rich blood to the body (systemic circulation).
Blood vessels: Arteries carry blood away from the heart under high pressure; veins return blood to the heart. Capillaries, the smallest vessels, facilitate nutrient and gas exchange at the cellular level.
Blood: Composed of red blood cells (oxygen transport), white blood cells (immune function), platelets (clotting), and plasma (fluid matrix), blood is the medium through which nutrients, hormones, gases, and wastes travel.

Key processes include:

Cardiac conduction: Electrical impulses that control heart rate.
Hemodynamics: The study of blood flow and pressure.
Oxygenation: The process by which red blood cells acquire oxygen in the lungs.

01

Meet The Cardiovascular System

The cardiovascular system is the body's lifeline, delivering oxygen and nutrients to tissues while removing waste like carbon dioxide. Made up of the heart, blood vessels, and blood, this system operates continuously to sustain life.

The heart, a muscular organ roughly the size of a fist, beats over 100,000 times a day to circulate blood through a network of vessels stretching over 60,000 miles. Its rhythmic contractions fuel every other system in the body by ensuring a steady supply of oxygenated blood and the removal of metabolic waste.

02

Anatomy & Function

The cardiovascular system has three main components:

Heart: Located in the thoracic cavity between the lungs, the heart has four chambers: the right and left atria and ventricles. Blood enters the heart via veins and exits via arteries. The right side pumps deoxygenated blood to the lungs (pulmonary circulation), and the left side pumps oxygen-rich blood to the body (systemic circulation).
Blood vessels: Arteries carry blood away from the heart under high pressure; veins return blood to the heart. Capillaries, the smallest vessels, facilitate nutrient and gas exchange at the cellular level.
Blood: Composed of red blood cells (oxygen transport), white blood cells (immune function), platelets (clotting), and plasma (fluid matrix), blood is the medium through which nutrients, hormones, gases, and wastes travel.

Key processes include:

Cardiac conduction: Electrical impulses that control heart rate.
Hemodynamics: The study of blood flow and pressure.
Oxygenation: The process by which red blood cells acquire oxygen in the lungs.

Supporting Systems and Interactions

The human body is a marvel of interconnected systems, each playing a vital role in maintaining balance, health, and vitality. While we often think of the body's organs and processes in isolation, the truth is that no part functions alone. Every system relies on and influences others in a delicate dance of cooperation.

When one system is compromised, others often compensate or respond, illustrating how deeply intertwined all functions are. The body, then, is not just a collection of parts, but an integrated whole, where every aspect plays a crucial role in maintaining the flow of life, energy, and healing. Understanding this interconnectedness allows us to approach health holistically, nurturing not just individual parts, but the whole person.

Supporting Systems

Systems the Cardiovascular System Supports

Respiratory system: Works closely with the lungs to oxygenate blood and remove carbon dioxide.
Renal system: Relies on proper blood flow for filtering and electrolyte balance.
Digestive system: Depends on circulation for nutrient distribution.
Endocrine system: Hormones travel via the bloodstream to target organs.

Systems That Support The Cardiovascular System

Respiratory system: Supplies oxygen to the blood.
Muscular system: Especially skeletal muscles, which help pump blood back to the heart (muscle pump).
Lymphatic system: Returns interstitial fluid to the bloodstream and aids immune function.
Nervous system: Regulates heart rate and blood pressure through autonomic control.

Hormones

Hormones Affected by the Cardiovascular System

Atrial natriuretic peptide (ANP): Secreted by the heart's atria to regulate blood volume and pressure.
Erythropoietin (EPO): Stimulates red blood cell production in response to blood oxygen levels.

Hormones That Affect the Cardiovascular System

Epinephrine & norepinephrine: Increase heart rate and cardiac output during stress.
Aldosterone: Regulates blood pressure by managing sodium and water retention.
Antidiuretic hormone (ADH): Affects blood volume and pressure by reducing water excretion.
Thyroid hormones: Increase cardiac output and oxygen demand.

My heart beats strong and steady

Fun & Interesting Facts

Your heart beats more than 3 billion times throughout a lifetime.
The largest artery in the body is the aorta; the smallest vessels are microscopic capillaries.
Red blood cells complete a full circuit around the body in about 60 seconds.
Blood makes up about 7-8% of your total body weight.
If laid end-to-end, your blood vessels would circle the Earth more than twice.
The heart has its own electrical system and can continue beating outside the body for a short time with an oxygen supply.
Laughter may help improve blood vessel function and increase blood flow.
Cold temperatures can cause blood vessels to constrict, raising blood pressure.
The left ventricle is the most muscular chamber of the heart.
Blood is a connective tissue, not just a fluid.

What is necessary for the optimal health of this system?

Achieving and maintaining a balanced, healthy life requires a holistic approach that recognizes the complex interplay between nutrition, lifestyle, the use of herbs and supplements. Each of these elements plays a unique yet interconnected role in supporting the body's intricate systems.

Together, nutrition, lifestyle, and herbal support create a synergistic approach to health. They nurture the body as a whole, and support the body’s natural ability to heal, adapt, and flourish. Understanding the role each of these elements plays allows us to make more informed choices that contribute to lasting well-being.

Nutrition

A heart-healthy diet is foundational to the optimal function of the cardiovascular system. Foods rich in omega-3 fatty acids, antioxidants, magnesium, potassium, fiber, and phytonutrients help maintain healthy blood pressure, cholesterol, and vascular integrity.

Foods

Apples – rich in fiber and antioxidants
Avocados – contain potassium and heart-healthy fats
Beets – rich in nitrates, supporting blood vessel flexibility
Berries (e.g., blueberries, strawberries) – high in polyphenols and vitamin C
Chia seeds – contain omega-3s and soluble fiber
Dark chocolate (70%+) – flavonoids that promote healthy circulation
Fatty fish (salmon, sardines, mackerel) – high in EPA and DHA
Garlic – supports healthy blood flow
Leafy greens (spinach, kale, Swiss chard) – rich in magnesium and nitrates
Legumes (lentils, black beans) – provide fiber and folate
Nuts (almonds, pumpkin seeds*) – support healthy lipids
Olive oil (extra virgin) – contains oleic acid and polyphenols
Pomegranates – support vascular health with antioxidant content
Red grapes – contain resveratrol for vessel integrity
Sweet potatoes – high in potassium and fiber
Tomatoes – contain lycopene and vitamin C
Whole grains (oats, quinoa, brown rice) – support cholesterol balance

Micronutrients

Coenzyme Q10 (CoQ10) – supports cellular energy in the heart muscle
Fiber – helps manage cholesterol and blood sugar
Magnesium – supports heart rhythm and blood pressure balance
Omega-3 fatty acids – promote healthy triglyceride levels and vascular function
Potassium – aids in blood pressure regulation and heart muscle contraction
Vitamin C – supports blood vessel strength and elasticity
Vitamin D3 – supports vascular tone and blood pressure balance
Vitamin E – provides antioxidant support for vessels
Zinc – assists in maintaining endothelial function

Lifestyle

Your heart works tirelessly to keep you going, so giving it the right care is essential. Simple, consistent lifestyle habits can go a long way in supporting a healthy cardiovascular system. Here are some key ways to keep your heart in top shape.

Stay physically active — aim for at least 150 minutes of moderate aerobic activity per week.
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limit processed foods high in sodium, sugar, and unhealthy fats.
Maintain a healthy weight to reduce strain on the heart and blood vessels.
Get quality sleep — target 7 to 9 hours each night for optimal recovery and regulation.
Manage stress through mindfulness, meditation, deep breathing, or hobbies.
Stay hydrated to support healthy blood volume and circulation.
Avoid smoking and minimize exposure to secondhand smoke.
Limit alcohol to moderate levels or avoid it altogether.
Monitor blood pressure and cholesterol regularly to catch imbalances early.
Include heart-healthy herbs and spices like garlic, hawthorn, turmeric, and cinnamon.
Prioritize social connection — strong relationships support heart health.

Herbal Friends

Achyranthes – supports circulation and joint comfort
Arjuna (Terminalia arjuna) – supports the strength and tone of the heart muscle
Asian water plantain (Alisma orientale) – supports water metabolism and may support blood pressure balance
Cayenne (Capsicum annuum) – promotes healthy circulation and vessel dilation
Chinese motherwort (Leonurus heterophyllus) – supports circulation and uterine blood flow, with crossover cardiovascular benefits
Chinese skullcap (Scutellaria baicalensis) – provides antioxidant support for vessels
Eucommia – supports vascular elasticity and blood pressure balance
Fo-ti (Polygonum multiflorum) – supports longevity and blood flow
Gardenia (Gardenia jasminoides) – supports cooling and clearing functions, may aid vessel integrity
Garlic (Allium sativum) – supports vascular elasticity and blood flow
Gastrodia – used in traditional formulas to calm wind and support blood vessel health
Ginger (Zingiber officinale) – assists in maintaining healthy circulation
Ginkgo biloba – supports peripheral circulation and oxygen transport
Gotu kola (Centella asiatica) – supports microcirculation and capillary integrity
Hawthorn (Crataegus spp.) – tonifies the heart and supports cardiac performance
Hibiscus (Hibiscus sabdariffa) – supports vascular tone and healthy blood pressure
Loranthus – traditionally used to tonify the liver and kidney, supporting vessel health indirectly
Motherwort (Leonurus cardiaca) – supports emotional heart health and rhythm regulation
Olive leaf (Olea europaea) – supports vascular resistance and antioxidant protection
Poria (Poria cocos) – supports fluid balance and harmonizes the middle, indirectly benefiting circulation
Reishi mushroom (Ganoderma lucidum) – supports circulatory balance and stress resilience
St. Paul’s wort (Sigesbeckia orientalis) – used in traditional systems to support blood vessel health
Turmeric (Curcuma longa) – provides antioxidant activity to support vessel health
Uncaria rhynchophylla – supports calm cardiovascular tone and vessel function
Yarrow (Achillea millefolium) – traditionally used to tone vessels and support peripheral circulation

Supporting Supplements

Astaxanthin – a powerful antioxidant that helps protect lipid membranes
Beetroot powder – naturally high in nitrates that support vascular flexibility
Berberine – helps maintain healthy blood sugar and cholesterol levels
Coenzyme Q10 (CoQ10) – supports mitochondrial function and heart energy
Fish oil (EPA/DHA) – promotes healthy triglyceride levels and supports a healthy inflammatory balance
L-carnitine – supports energy production in cardiac muscle
Magnesium glycinate or taurate – promotes calm cardiovascular tone
Nattokinase – supports healthy blood flow and fibrin breakdown
Niacin (B3) – helps maintain healthy cholesterol
Taurine – supports heartbeat regularity and cellular hydration
Vitamin D3 + K2 – supports vessel elasticity and calcium regulation

Supporting Recipe

Heart-Loving Salmon & Beet Salad

Nourishing your heart doesn’t have to mean giving up on flavor. This vibrant salad combines omega-3–rich salmon to help maintain healthy circulation, beets to support nitric oxide production for optimal blood flow, and colorful plant foods brimming with antioxidants. It’s a plate full of heart-happy nutrients that’s as delicious as it is supportive for your cardiovascular well-being.

Ingredients

Serving Size: Serves 2 Time Prep: 15 minutes Cook: 20–25 minutes

2 wild-caught salmon fillets (4–6 oz each)
2 medium beets, peeled and sliced into thin rounds
4 cups mixed leafy greens (arugula, spinach, kale)
1/4 cup crumbled goat cheese (optional)
1/4 cup pomegranate seeds
2 tablespoons chopped pumpkin seeds
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon raw honey
Salt and pepper to taste

Supplies

Baking sheet
Salad bowl
Small mixing bowl
Whisk or fork

Directions

Preheat oven to 400°F (200°C).
Place sliced beets on a baking sheet with a drizzle of olive oil and a pinch of salt—Roast for 20 minutes or until tender.
Season salmon fillets with salt and pepper. Pan-sear or bake until cooked through (about 3–4 minutes per side or 10–12 minutes in the oven).
In a small bowl, whisk together olive oil, balsamic vinegar, mustard, and honey.
In a large salad bowl, combine greens, roasted beets, pomegranate seeds, and pumpkin seeds. Toss with dressing.
Plate salad and top with salmon fillet and crumbled goat cheese (optional).

This dish offers healthy fats, nitrates, antioxidants, and polyphenols that support cardiovascular tone, nutrient delivery, and vascular flexibility.

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About The Author

Shae, our Customer Service Director and Social Media Manager, has been with RidgeCrest since 2016. Shae is a licensed massage therapist, and guides the customer care team, is our culture caretaker, and serves as our creative oracle across social media, blogs, and meditations. She describes herself as creative, thoughtful, nature-loving, compassionate, and nurturing. Her favorite herbs are Ginger and Lavender, and she proudly recommends SereniZen® (formerly Anxiety Free), PhysiQOL™, SinusClear®, and Belly Be Happy®.

Click to meet the team.

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Disclaimer: This content is for educational purposes only and is intended to support the understanding of an already healthy body. It is not intended to diagnose, treat, cure, or prevent any disease. If you have or suspect a medical condition, or are considering changes to your health routine, please consult a licensed healthcare professional. This information has not been reviewed or approved by the Food and Drug Administration (FDA).

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We acknowledge that we operate on the ancestral lands of the Shoshone, Goshute, and Ute peoples. We recognize their deep connection to this land.