Maintaining a healthy heart requires a balanced diet rich in specific nutrients. Here are key nutrients that support heart health, their roles, and sources:
Key Nutrients and Foods for Heart Health:
Omega-3 Fatty Acids: Reduce inflammation, lower triglycerides, and decrease the risk of arrhythmias.
Fiber: Lowers cholesterol levels, helps maintain a healthy weight, and regulates blood sugar levels.
Antioxidants: Protect cells from damage by free radicals, reduce inflammation.
Potassium: Helps regulate blood pressure by balancing the effects of sodium.
Magnesium: Helps maintain normal muscle and nerve function, keeps heart rhythm steady.
Folate: Helps break down homocysteine, an amino acid that can damage blood vessels.
Vitamin D: Plays a role in reducing inflammation and improving heart function.
Coenzyme Q1+: Helps produce energy in cells, acts as an antioxidant, supports healthy blood vessels.
Polyphenols: Improve endothelial function, reduce blood pressure, and decrease inflammation.
Monounsaturated Fats: Help reduce bad cholesterol levels and lower heart disease risk.
Plant Sterols and Stanols: Help lower cholesterol levels by blocking its absorption in the intestines.
L-Arginine: An amino acid that helps produce nitric oxide, which relaxes blood vessels and improves circulation.
Flavonoids: Help improve blood vessel function and reduce inflammation.
