Healthy heart tips are a real need in today´s rat race… Your heart is one of the
hardest working organs in your body and it’s also essential to your wellbeing…
Heart disease affects about 40% of adults over 40, and by the time you reach 60, that figure shoots up to 75%.
But 20-30 minutes of exercise per day and following a healthy diet will go a long way to keeping your ticker in good shape…
In addition, there are specific nutrients that are especially helpful for the heart – keep reading to find out which ones…
Are you getting enough of these heart-healthy nutrients in your diet?
#1: Magnesium for your heart
This essential mineral helps regulate blood pressure, keeps your heart rythm regular, and helps prevent your arteries from hardening.
Magnesium deficiency is common, especially in older people.
Seeds, nuts, spinach and oats are rich in magnesium but if you don’t eat enough of these daily, you can take a magnesium supplement.
Also, taking a vitamin B6 supplement helps the body absorb magnesium.
#2: Vitamin D for a healthy heart
This sunshine vitamin also helps regulate blood pressure and reduces inflammation in the body – which eases some of the pressure off the heart.
Get 15-20 minutes of direct sunlight on your skin every day (without sunscreen) or take a vitamin D3 supplement.
The body uses magnesium to convert vitamin D into its useful state.
Food sources of vitamin D include fish, milk, almonds and black beans.
#3: Iron through vitamin C
We need iron to build red blood cells.
Anaemia causes makes your heart work harder and can cause irregular heartbeats – as well as extreme fatigue.
Unless you’ve been diagnosed with anaemia, don’t take iron supplements, instead increase your vitamin C intake which helps the body absorb iron from food.
Brightly coloured fruit and vegetables are rich in vitamin C. It’s also a good idea to take a vitamin C supplement daily as your body can’t store this essential vitamin.
Foods rich in iron include red meat, dark leafy green veggies, nuts, oats, and legumes.
Keep reading…
#4: Vitamins B6 and B12
These two vitamins lower levels of homocysteine which increases the risk of heart disease.
Vitamin B6 is found in liver, salmon, tuna, and poultry,
Vitamin B12 is found in spinach, eggs, milk and poultry.
You can also take a vitamin B complex supplement.
#5: Omega 3 for your heart
Omega 3 reduces dangerous triglycerides and slow the build-up of plaque in the arteries.
Fatty fish including tuna, salmon and mackerel are rich in omega 3.
Plant based omega 3 is found in flaxseed and canola oil
You can also take an omega 3 supplement.
There you have it – foods that are good for the heart – and help you stay healthy into your golden years.
To a healthier and happier life,
A.Pombo
Antoinette Pombo
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