9 Nutrients that Will Help You Reach 90 With Strong and Healthy Heart

· April 9, 2017
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 if you want to live until 90 with a healthy heart.

We all know that there’s no point reaching the age of 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 healthy heart.

That’s why one of our biggest goals should be to take care of ourselves to the maximum. This is how long life can go hand-in-hand with an authentic 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.

Here at Step to Health, we propose that you begin making changes in your diet by including the following 9 nutrients to have a 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 great for your heart.

Natural oils and fresh fish are among the foods included 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 prevents cardiovascular inflammation.

2. Magnesium

  • Cloruro de magnesio


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 ensure that you can reach an older age with a healthier 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

vitamina D

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 90’s in top form.

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 to prepare delicious salads by combing strawberries with spinach and nuts or pieces of turkey breast with pomegranate seeds or kiwi, for example.

You’ll love it!

6. Probiotics


You may be surprised to see probiotics on this list of foods that take care of your 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 us systemic inflammation.

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 before adding the pieces to your dishes.

This is how you can further strengthen the effects of allicin.

8. Lycopene


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

This nutrient found in tomatoes and carrots increases the flexibility of our arteries and improves the function of the endothelial tissue, which allows it to 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 maintain an adequate balance of this vitamin with the rest of the nutrients.

This is because suffering from a magnesium or vitamin C deficit can break that magic formula that takes care of your cardiovascular health.