9 Nutrients for a Strong and Healthy Heart

We all want to live a long and healthy life but sometimes the foods we eat can get in the way. Learn about 9 of the most essential vitamins and minerals for reaching old age with a strong and healthy heart.
9 Nutrients for a Strong and Healthy Heart

Last update: 10 March, 2019

We all know that there’s no point reaching an age like 90 if we’re not in good health. However, there are a number of essential nutrients that you can include in your diet to help you reach 90 with a strong and healthy heart.

That’s why one of our biggest goals should be to take care of ourselves to the maximum. A long life goes hand-in-hand with an authentic and high quality of life.

Good health depends on many factors. The food we consume undoubtedly determines our ability to maintain a healthy weight and keep our cholesterol, blood pressure, and blood sugar levels balanced.

Eating well to live better is the magic formula that we should invest in whenever we can.

If you want to reach 90 with a strong and healthy heart, begin making changes in your diet. Additionally, try to include the following 9 nutrients, which contribute to a strong and healthy heart.

9 Nutrients for a Strong and Healthy Heart

1. Omega 3 and essential fatty acids

We often talk about the benefits of the Mediterranean diet in our articles. After all, it’s known for helping give you a strong and healthy heart.

Natural oils and fresh fish are common foods in this type of diet. These foods contain monounsaturated fatty acids (oleic acid), which are essential for reducing cholesterol and triglycerides.

In addition, including nutrients that contain omega 3 in our diet can help prevent cardiovascular inflammation.

2. Magnesium

Magnesium mineral in a spoon strong and healthy heart

Magnesium is an essential mineral which produces a type of energy that promotes muscle relaxation, especially for the heart.

Maintaining adequate levels of magnesium will help prevent strokes and heart attacks.

Interestingly, women tend to suffer the most from a deficit of this mineral.

Don’t hesitate to consult your doctor about whether you should take dietary supplements that include magnesium.

3. Coenzyme Q10

Coenzyme Q10 works in collaboration with magnesium, selenium, vitamin C, vitamin E, and zinc.

A proper balance of these nutrients will help ensure that you reach old age with a strong and healthy heart.

That said, it’s important to know that coenzyme Q10 is an antioxidant found in certain foods that are best consumed in moderation.

Furthermore, you should always choose foods that are as natural and chemical-free as possible. Here are some:

  • Chicken or turkey meat
  • Eggs
  • Mackerel
  • Sardines
  • Salmon

4. Vitamin D

Vitamin D strong and healthy heart

Nowadays, we’re beginning to recognize all the great benefits that vitamin D has to offer.

Simply “sunbathing” regularly with sunscreen for a short amount of time will help protect us from a variety of diseases, many of which are especially related to the heart.

You will also find this nutrient in eggs, fish or even some dairy products fortified with vitamin D.

5. Vitamin C

Vitamin C is a powerful antioxidant that we should definitely include in our diet if we want to reach our nineties with a strong and healthy heart.

It prevents cell damage, lowers bad cholesterol (LDL), and helps our arteries be stronger and more flexible.

A great way to consume more vitamin C is to start the day with a glass of lukewarm water with lemon.

Also, remember that you can prepare healthy but very delicious salads. Try combining strawberries with spinach and nuts, or pieces of turkey breast with pomegranate seeds or kiwi.

6. Probiotics

Fermented foods pickles relish yogurt

You may be surprised to see probiotics on this list of foods that promote a strong and healthy heart.

However, it’s always important to pay a little more to our intestinal health.

This is because something as dangerous as having unhealthy bacterial flora weakens our immune system. This, in turn, could cause systemic inflammation, which affects the entire body.

Bad intestinal health causes us to absorb bad nutrients which could lead to some serious and progressive problems for our heart.

7. Allicin

Allicin is the compound found in garlic that gives it its characteristic smell.

This compound also has a powerful effect on our cardiac and arterial health, since it calms blood vessel inflammation and improves blood flow.

Include garlic in your daily diet. To do this, you just have to crush a garlic clove gently and set it aside for 5 minutes. Then, add the pieces to your dishes to make them extra flavorful and healthy.

8. Lycopene

Tomatoes contain lycopene nutrient

Lycopene is a very important carotenoid that helps protect us from multiple heart diseases.

This nutrient found in tomatoes and carrots increases the flexibility of our arteries. In addition, lycopene helps improve endothelial tissue function, which helps the body cope with atherosclerosis.

9. Vitamin E

You can find vitamin E in avocados, spinach or almonds.

This type of food has antioxidant and protective properties that will reduce bad cholesterol (LDL), and raise levels of good cholesterol (HDL).

That said, always remember that it’s important to properly balance this vitamin with the aforementioned nutrients.

This is because suffering from a magnesium or vitamin C deficit will prevent you from improving your cardiovascular health. Try to consume these nutrients in a balanced way to reach old age with a strong and healthy heart!

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