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Beauty & Health

10 Most Essential Nutrients For A Healthy Heart (& Where To Find Them)

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Beauty & Health

10 Most Essential Nutrients For A Healthy Heart (& Where To Find Them)

September 29, 2019

10 Best Nutrients for the Heart

When we speak of heart health, we always think about gruelling cardio exercises and eating fewer foods high in cholesterol. However, prevention doesn’t always mean pain, and in fact can be found in the nutrients of many staple foods we consume daily. Look out for these heart-healthy nutrients and foods to maximise your health to your heart’s content — and try out these cholesterol-friendly recipes while you’re at it.

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READ MORE:
10 Surprising Things You Never Knew About Heart Disease
11 Heart Healthy Things To Do Today So You Can Live Longer
Heart Health Myths You Need To Stop Believing

Text: bauersyndication.com.au / Photo: Pexels

https://www.womensweekly.com.sg/gallery/beauty-and-health/most-essential-nutrients-for-healthy-heart/
10 Most Essential Nutrients For A Healthy Heart (& Where To Find Them)
1. Magnesium
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The heart is a muscle — and it needs this mineral for healthy functioning. Studies have shown that magnesium is linked to cardiovascular conditions, with low magnesium levels contributing to heart disease. Magnesium is found in nuts, legumes, sunflower seeds, spinach, kohlrabi, bananas and raspberries.

Photo: Pexels
2. Vitamin C
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Studies have shown that increasing vitamin C intake reduces the risk of heart disease. People with high blood pressure have an increased chance of having heart disease than those without, and Vitamin C has been shown to lower blood pressure. It is found in spinach, capsicums, broccoli, Brussel sprouts, blackcurrants, sea buckthorn and rosehip.

READ MORE: Why You Need To Include A Vitamin C Serum in Your Anti-Ageing Skincare Routine

Photo: Pixabay
3. Vitamin E
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Studies have found that regularly taking higher doses of vitamin E helps prevent vascular calcification. Vitamin E, like other antioxidants, help prevent diseases by fighting free radicals that are formed in and out of your body. Heart disease is one of them. Vitamin E is found in walnuts, hazelnuts, almonds, muesli, sunflower oil and olive oil.

Photo: Pexels
4. Potassium
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Potassium is the most important mineral inside cells and, combined with magnesium, is responsible for controlling muscle function. In fact, lower levels of potassium may be why somebody’s muscles may cramp more than others. All three muscle groups – smooth, skeletal and cardiac muscles – require potassium to work. Potassium is found in bananas, peaches, apricots, apples, strawberries, honeydew melon, figs, green vegetables, potatoes and wheat germ.

READ MORE: Are You Getting Enough Vitamins? Here’s How To Find Out

Photo: Pixabay
5. Coenzyme Q10
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Q10 latches onto harmful LDL cholesterol, preventing it from building up on the inside of vascular walls. As high blood pressure and coronary artery disease lead to oxidative damage and inflammation of the heart and veins, they sometimes result in heart failure. Treatments have produced results that show Coenzyme Q10 reducing such damage and improving heart conditions. It is found in meat (make sure it’s unprocessed), eggs, sardines, mackerel, olive oil, nuts, potatoes, spinach and broccoli.

Photo: Pixabay
6. Vitamin D
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Studies have found that people low in vitamin D have a 40 percent greater risk of cardiovascular disease. Acting as a hormone, vitamin D regulates over 200 genes throughout the body. It has been shown to benefit the body, such as by helping regulate blood pressure in the kidney and pancreas. Vitamin D is found in herring, salmon, oysters, tuna, eggs, cheese, mushrooms and avocado.

Photo: Unsplash
7. Allicin
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The sulphuric compound known as allicin, which gives garlic its typical smell, can naturally reduce both blood pressure and blood lipids. On the long run, they may prevent you from getting atherosclerosis, high blood pressure and high cholesterol – all of which may lead to heart disease. Allicin is found in onions, garlic, and garlic compounds.

READ MORE: How To Make The Perfect Cheesy Garlic Bread

Photo: Pexels
8. Omega-3
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Omega-3 fatty acids improve blood flow and reduce the cardiovascular system’s tendency to become inflamed. Not only that, they also have been shown to reduce blood pressure levels in those with high blood pressure, and can even raise high-density lipoprotein (HDL) cholesterol levels, that remove cholesterol from your body. They are found in linseed oil, hempseed oil, walnut oil, rapeseed oil, chia seeds and fatty fish.

Photo: Pixabay
9. Probiotics
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Several studies have found that the composition of gut bacteria has a considerable influence on heart health. These studies have shown that certain probiotics have reduced cholesterol, blood pressure and inflammation in people. Probiotics are found in yoghurt, kefir, sauerkraut, pickles, apple cider vinegar and cheese.

Photo: Pixabay
10. Lycopene
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Antioxidants like the red pigment in tomatoes, known as lycopene, neutralise cell-damaging free radicals. Free radicals, when higher than antioxidant levels, create oxidative stress in the body which in turn may lead to heart disease. This means they give you protection from not only environmental toxins, but chronic diseases as well. They are found in tomatoes, grapefruit, watermelon and guava.

READ MORE:
You Should Definitely Be Eating More Of These 8 Antioxidant-Rich Foods
10 Things To Know About Carbs (Like, Do They Really Make You Fat?)
Are These Healthy Foods Making You Gain Weight?

Photo: Pixabay
  • TAGS:
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  • heart disease
  • heart failure
  • heart health
  • heart problems
  • Nutrition
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