The more you are aware of the health the easier it becomes to maintain it! There is no secret that optimal nutrition with all essential nutrients helps in upholding a good health. Also, it plays a vital role for healthy heart and cardiovascular system because high cholesterol levels and high blood pressure can damage the blood vessels, which further affects the heart health.
Diet plays a key role in heart health and can impact the threat of heart disease. The healthiest diet, especially a plant based diet has a positive effect. Here are six essential nutrients to support the heart health along with the energy it needs to function properly.
Omega-3 Fatty Acids: It is possibly one of the best nutrients for heart, which is derived from fish oil and is a type of unsaturated fatty acid. Omega-3 fatty acids like eicopentaenoic acid (EPA) and docosahexaenoic acid (DHA) are known to benefit the heart health. It helps reduce inflammation, lowers the blood pressure levels, prevent blood clotting and decrease triglycerides. This essential nutrient supports the better blood circulation by promoting healthy blood vessels and is useful for the entire cardiovascular system. Omga-3 cannot be made in the body and must be taken from the diet. It is abundant found in salmon and tuna. Other important sources of Omega-3 fatty acids are nuts and seeds such as walnuts, flax seeds and chia seeds.
Folate: Folate is a B vitamin which effectively lowers the level of homocysteine amino acid in the blood. This particular amino acid is directly linked to the hardening of the arteries which is the primary cause of coronary artery diseases. People with high levels of homocysteine are at the risk for a number of undesirable health conditions with numerous adverse effects on cardiovascular health. Green leafy vegetables such as spinach and kale contains high amount of folate, which helps to maintain healthy levels of homocysteine. Other sources of folic acid are amaranth greens, Bengal gram, green gram and soy.
Lycopene: Lycopene is a plant nutrient with potent antioxidant properties with multiple health benefits including improved heart health. The essential nutrient plays a protective role in increasing levels of super oxide dismutase (SOD) which helps in lowering blood pressure levels and C reactive protein. The elevated C reactive protein causes cardiac inflammation and cardio vascular disease. Tomatoes are packed with lycopene that gives it the red color and is also associated with a reduced risk of heart disease. Other lycopene rich foods are guava, papaya, watermelon and pink grapefruit.
Magnesium: Magnesium is vital to the heart health because it aids in transporting electrolytes, such as calcium and potassium into the cells. Electrolytes are essential for nerve signals and the muscle contraction for a normal heartbeat. It also helps keep the heart rhythm steady. Magnesium is the best treatment for reducing high blood pressure levels and irregular heart beat. The best sources of magnesium are whole grains, spinach, legumes, tofu, pumpkin seeds and sesame seeds.
Vitamin K: It is essential for cardiovascular health as it plays a role in slowing down calcium deposits in artery walls. This nutrient helps direct calcium to the bones and not to deposit in the walls of blood vessels. Because when too much calcium builds up in the blood vessels, it becomes stiff making it harder for heart to pump blood through the body. Vitamin K may help lower high blood pressure and enables the heart to pump blood easily through the body. Include good sources of Vitamin K such as kale, spinach, broccoli, Brussels sprouts and avocado in the daily diet to maintain a healthy heart.
Fiber: The one of the essential nutrients for protection against the heart diseases is Fiber. Soluble fiber are found abundantly in oats, barley, beans and citrus fruits which helps reduce total cholesterol and low density lipoprotein (LDL) cholesterol. The dietary fiber lowers blood pressure and improves insulin sensitivity. To improve the heart health, include fiber rich foods in the diet such as whole grains, green beans, sprouted legumes and nuts.
Over to you
A healthy and clean diet is important to keep letting your heart work optimally. This followed blog has it all to make your heart work healthfully. Simply incorporate the listed nutrients to the diet and live long happily!