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Your heart is a member without which you can not live. In the past, people were actually considered the heart of thought and passion, not minds.
With advances in medical science, experts realize that the heart does not absorb our thoughts, it provides oxygen and nutrients to life throughout the body. When the heart pumps, it sends blood into the veins and arteries, thus constituting the main part of the cardiovascular system.
Most of us know how important exercise is for the health of the heart – the heart is a muscle. However, it is vital to get enough healthy nutrients for the heart. Vitamins, minerals and other compounds help the cardiovascular system and the entire circulatory system function properly. But do you know which of those who help your heart the most?
The best vitamins and minerals for your heart
One of the most important things you can do for your heart is a healthy and balanced diet. Some vitamins and minerals play a special role in maintaining heart health and happiness.
While it's important to maintain adequate levels of these vitamins and minerals throughout your life, your body can produce fewer nutrients during your aging, or may be less absorbed than when you were young – taking supplements More and more useful.
These nutrients will help keep your heart healthy throughout your life, as well as during your golden years.
Vitamin C
Vitamin C is a powerful antioxidant that promotes collagen formation and repairs damaged tissue!
Present in orange and other healthy citrus hearts, vitamin C helps the body repair damaged tissues. Vitamin C increases the production of collagen, a protein that supports healthy blood vessels. Powerful antioxidant, this nutrient resists free radicals that damage cells.
Adult women need 75 milligrams (mg) and adult men need 90 mg of vitamin C per day, but if you follow a traditional American diet, you may not get enough of it. [ 1 ]
The best bet? Increase the amount of acid fruits! Fruits and vegetables rich in vitamin C – at least five meals a day – were associated with a risk of heart disease reduced by 15%. [ 2 ]
Vitamin C normalizes LDL (bad cholesterol) levels and promotes normal blood pressure. By thus increasing the production of a compound called nitric oxide, the blood vessels relax and open, which facilitates blood circulation.
vitamin D
Studies have linked low levels of vitamin D and risk factors to heart health. Getting more will make your heart happy, especially with age.
Did you know that vitamin Sunshine plays an important role in the nerve transmission of messages to your heart?
Vitamin D is a fat-soluble hormone produced by your kidney, although exposure to the sun can increase its production. That's why people call it sun sunlight! As you get older, your body produces less vitamin D.
Vitamin D helps regulate calcium levels in the blood, which plays a role in how the nerves carry messages to the heart – and to other parts of the body.
This vitamin can also increase normal blood glucose, although studies are preliminary, most of which are epidemiological studies in animals or humans (associating the use of vitamin D with different conditions of health in the population), compared to laboratory experiments on humans, which give more convincing results. [ 3 ]
The daily needs of adult men and women are 15 micrograms (μg). The Food and Nutrition Board of the Institute of Medicine recommends that adults over age 70 receive 20 micrograms a day. [ 3 ]
Vitamin K
Vitamin K plays a role in blood clotting and the treatment of calcium in the blood. Scientists have associated the low vitamin K content with "calcification of blood vessels" or calcium deposits on the arterial wall, leading to atherosclerosis – a major risk factor for heart disease.
With normal levels of vitamin K, people usually have less calcium deposits. Studies have shown that an increased intake of vitamin K improves cardiovascular health and improves calcium levels in the tissues. [ 4 ] An adequate amount of vitamin K promotes good blood circulation.
Daily vitamin K requirements are 90 mg for adult women and 120 mg for adult men. Pregnant or lactating women need different amounts. [ 5 ]
Magnesium
Magnesium is the fourth most abundant mineral in your body – but many people do not consume enough. This metal helps to regulate the functions of muscles and nerves, blood glucose and blood pressure.
Magnesium works with calcium to help work the heart muscle properly.
Magnesium helps the body absorb calcium, which facilitates the transfer of electrical impulse to the heartbeat. Magnesium helps muscles relax while calcium helps them to contract and together they help the heart muscle function properly.
Research has shown that maintaining adequate levels of magnesium is essential for heart health. Higher levels of protection of the cardiovascular system are found. [ 6 ، 7 ]
The daily recommendation is 320 mg to 420 mg, which you can get from nuts, seeds and legumes, but you may need to take supplements to make sure you consume enough. [ 6 ]
Potassium
Potassium deficiency can cause blood pressure problems in adults.
Potassium is an electrolyte, a metal that acts like an electric charge to help the body – including the heart, muscles and nerves – to function normally. It also helps you maintain the correct blood volume. Like vitamin K, potassium also helps normalize calcium build-up in blood vessels. [ 8 ]
Many people do not consume enough potassium. Very little metal, in addition to a lot of sodium, can cause blood pressure problems. However, adequate potassium levels promote normal blood pressure in adults.
Adults need almost daily – 4,700 mg – that you can get apricots, bananas, lentils and brown rice, as well as dietary supplements. [ 9 ]
Avoid processed foods such as white rice and flour bread as the grain treatment removes a lot of natural potassium.
Heart health supplements
In addition to vitamins and minerals, other types of foods help you keep your heart healthy. Here are the best nutritional supplements for heart health.
CoQ10
CoQ10, or Q10, plays an important role in every cell of your body. Also known as ubiquinone, CoQ10 releases chemical reactions that help mitochondria, the "cells" of your cells, to transform food into energy, which is important because your heart consumes a lot
Energy.
CoQ10 also helps keep the veins open until the blood can circulate freely and unhindered. [ 10 ] It can also promote normal blood pressure.
CoQ10 promotes normal heart health and circulation and protects against toxins.
CoQ10 is a powerful antioxidant that helps fight against oxidative stress – damage to cells by toxins, diseases, UV rays, or the body's natural aging process.
Although your body produces CoQ10, it reduces aging, which makes the supplements useful. You can also find the CoQ10 naturally in olive oil, pistachio, sesame seeds and cruciferous vegetables such as Brussels sprouts, cabbage and cauliflower.
Omega-3 fatty acids
Omega-3s are called "essential" fatty acids because your body needs them, but it can not make it alone; you must therefore obtain them in food supplements or in food. Omega-3 fatty acids – including ALA (alpha) linolenic acid (EPA) eicosapentaenoic acid) and DHA (docosahexaenoic acid) – increase your chances of living long with a healthy heart.
Did you know that your body does not produce omega-3? You will get them from dietary supplements or natural foods!
Omega-3 fatty acids help maintain chronic redness and swelling during the test and reduce the body's production of triglyceride fats circulating in the blood. Studies have also shown that equilibrium levels of omega-3 in high-density lipoprotein (HDL) or "good" cholesterol. [ 11 ]
Daily ALA requirements are 1.1 g (g) for adult women and 1.6 g for adult men. Breastfeeding and pregnant women need more, and children, less. The experts did not specify the recommended amounts for other major species, EPA and DHA, although they are still important nutrients to obtain regularly. [ 12 ] Natural sources include seaweed, flaxseed, olives and olive oil.
Via resveratrol
You may have heard about the health benefits of the heart of red wine. Scientists believe that resveratrol, an antioxidant found in polyphenols, is beneficial to the health of the heart and red wine. Scientists have isolated this compound from the grape skin and have since found it in other fruits, such as berries, cranberries and blue berries.
Resveratrol can protect the walls of blood vessels and promote healthy levels of HDL (good) and harmful (harmful) cholesterol. [ 13 ] It also promotes normal blood pressure. In addition, resveratrol mimics the positive effects of caloric restriction and fasting: fasting and resveratrol stimulate the body to produce adiponectin, which promotes heart health through fat metabolism and the glucose.
Although you can get small amounts of food or red wine, you will not have enough to make a big difference to the health of your heart from food sources, according to studies. Nutritional supplements focus on diets that can be effective in promoting heart health.
Be sure to look for cross resveratrol, which you will find more effective studies of the cis-resveratrol isomer. [ 14 ] Some supplements contain both, but high quality supplements contain up to 99% of resveratrol.
Folic acid / folic acid
Folic acid is the natural form of vitamin B9; Folic acid is a form of B-9 used in most dietary supplements or fortified foods (which we do not recommend).
Whatever its form, vitamin B-9 helps your body form red blood cells and DNA. It also helps to balance the levels of the amino acid in the body. Without a sufficient amount of folate, your amino acid levels may increase, which can lead to swelling of the arteries and other blood vessels. Research has linked low levels of amino acids and heart health. [ 15 ]
Foods rich in folic acid include nuts, leafy vegetables, mushrooms and other fruits and vegetables. You can supplement with folic acid. The recommended daily allowance is 400 micrograms for men and women. [ 16 ]
Herbs and spices for your heart
Herbs and spices are more than flavor enhancers: they are powerful substances that have been used by many cultures to improve health for centuries. Recent research has shown that many, in fact, can be beneficial to your heart.
Bergamot
Bergamot is a type of citrus plant. Its oil is the aromatic ingredient of Earl Gray tea. You can also get them in the form of an extension. Bergamot is rich in polyphenols, a compound used in the fight against diseases in plants.
A recent study showed that bergamot reduced for six months triglycerides, good and bad cholesterol, and fatty proteins that harden atherosclerosis – molecules that tend to multiply in the arteries – all affecting the heart. healthy. [ 17 ]
Wild Hawthorn
Traditional healers have traditionally used leaves, berries and hawthorn flowers to treat cardiovascular disease.
Hawthorn can promote normal blood pressure, bad (bad) cholesterol and triglycerides. Recent research suggests that hawthorn can also fight free radicals, dilate blood vessels and protect muscles, including the heart. [ 18 ] Most people take it as a supplement.
Cinnamon
People have used these sweet apple pie spices for centuries to promote their health. Chemicals in cinnamon, including cinnamaldehyde and cinnamic acid, act as antioxidants – fight free radicals and pests
Cinnamon also reduces redness, body swelling and the balance of lipid levels in the blood. A daily meal of cinnamon promotes normal blood sugar and blood pressure, two factors that preserve heart health. [ 19 ] You can buy cinnamon stick form or land at Bartman – an increasingly popular supplement that focuses on useful compounds.
Ginger
Ginger root contains many anti-inflammatory and antioxidant compounds, including ginger and zingar, which can protect the heart and soothe systemic redness and swelling of the body.
Some studies have shown that these properties of ginger help normalize blood sugar, cholesterol, triglycerides and HDL (good cholesterol). [ 20 ] All these factors make the heart happy!
Garlic
Garlic was one of the first herbal medicines. The chemicals in this refreshing lamp help relieve redness and chronic swelling. You can use it in cooking or take garlic capsules without garlic.
Studies also show that it slows down plaque buildup, which encourages the blood vessels to stay open. Other studies have shown that he has a strong ability to regulate blood pressure as well as lipid levels in the blood – keeping your heart in shape. [ 21 ]
Other heart health tips
Even if you include all of these heart health products in your diet or if you use them as a dietary supplement, the best way to keep your heart healthy is to follow a healthy and healthy lifestyle. The most important things you can do for your heart include:
Eat organic whole foods.
Limit your salt intake.
Eat high fiber foods.
Stay steady.
Maintain a healthy weight
Stop smoking and avoid passive smoking.
Monitor cholesterol and blood pressure.
If you drink alcohol, do it moderately.
Maintain stress in the bay through relaxation techniques.
For more ideas, see our article 17 Tips for a Healthy Heart.
Precautions and side effects
Although all the nutrients and supplements described above are generally safe, they may interact with certain medications or cause side effects or allergic reactions in some people.
For example, if you are taking anticoagulants, be careful not to take cinnamon or garlic. In addition, vitamin K can reduce your blood sugar too much if you have diabetes.
If you are not sure of the safety of a supplement or vitamin, talk to your health care provider. Positive results may vary depending on the brand or type of supplements you are taking. Look for pure, high quality supplements.
A point to remember
Your heart keeps you alive; it is therefore important to follow a diet that promotes heart health and reduces the risk factors for heart disease.
Maintaining sufficient levels of certain vitamins, minerals, and other nutrients helps you better manage your cardiovascular risk factors, such as hypertension, cholesterol, and blood sugar.
The best protection for the heart comes from the consumption of vitamins C, D, K, magnesium, potassium, coenzyme Q10, omega-3 fatty acids, resveratrol and folate. You can get all these ingredients from a healthy diet, but you can also experience dietary supplements from plants.
Healthy herbs and spices include bergamot, hawthorn, cinnamon, ginger and garlic. Make sure you choose a healthy lifestyle – for example, exercise regularly, eat heart-healthy foods, and reduce stress in your life.
Have you tried vitamins, herbs or supplements for heart health? What is the best for you? Comment below!
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