There are certain foods extra important for your heart health. Learn which nutrients are essential for keeping heart disease at bay and in which foods you can find them.
Magnesium
It is estimated that up to 80% of adults are magnesium deficient, yet it is the one important mineral your heart has more than any other organ in your body. Spinach and walnuts are rich in magnesium so add them to your diet for a healthy heart.
Polyphenols
These heart-healthy nutrients help blood vessels relax and dilate and therefore lower blood pressure. They can be found in berry fruits such as strawberries, blueberries, and raspberries. They are shown to also increase the “good” cholesterol, so indulge for double the benefit for your heart.
Resveratrol
Resveratrol is a substance that prevents blood clots and lowers blood pressure, making it a powerful fighter against strokes. It is found naturally in dark chocolate and red wine, although in low quantities, so taking it as a supplement is more efficient.
Omega 3
Omega 3 fatty acids decrease inflammation, prevent blood clots and help maintain a healthy heart by lowering blood pressure and cholesterol levels. You can find omega 3 fatty acids in wild salmon or flax seeds.
Folate
Folate is an essential nutrient for a healthy heart as it has been found to reduce the risk of heart attacks, strokes, and other cardiac conditions. Green leafy vegetables are a great source of folate, so add some extra spinach, kale other green lettuce foods to your diet to maintain a healthy heart.
CoQ10
CoQ10 is known to reduce blood pressure. The highest concentration of this important nutrient is found in your heart. It is a natural antioxidant and can be found in beef, soy oil, mackerel, and sardines.
L-Carnitine
This nutrient is essential for healthy cholesterol levels and also for heart muscle functionality as it helps break down fats into energy. Studies have shown that, when administered right after a heart attack, it helps to improve recovery and exercise tolerance. It can be found in avocados and animal protein.
Quercetin
This heart-healthy flavonoid is rich in anti-inflammatory, blood clot-preventing properties. Indulge in apples to boost your intake and lower your risk of coronary heart disease and cardiovascular conditions.
Lycopene
Lycopene is a powerful antioxidant that can reduce the risk of heart problems. Lycopene, which gives the lovely red color to tomatoes, reduces blood pressure and cardiac inflammation that increases your chances of developing cardiovascular conditions.
Monounsaturated fats
Studies have shown that these heart-healthy fats balance healthy levels of good and bad cholesterol and therefore prevent heart problems. Find them in avocadoes, olive oil, and a variety of nuts.
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Sources:
Cleveland Clinic
