• Calcium performs very important functions to protect the heart. It plays a role in heart muscle contraction, nerve impulse transmission, blood pressure and heart beat regulation, and blood cholesterol control. But, the action of the mineral is only maximized with the work of its partner magnesium and cofactor nutrients such as, vitamin D and C, potassium, and zinc or else, it gets deposited in soft tissues (joints, arteries), adding up to the cholesterol dilemma. It is abundant in dairy products, nuts, seeds, cabbage family, dark leafy greens, prunes, beans, artichokes, salmon, and seaweed.
• Magnesium is critical in preventing several cardiovascular disorders like atherosclerosis, angina, heart attack, irregular heartbeat, low high density lipoprotein (HDL) levels, and hypertension. A Harvard Medical School research found the importance of dietary magnesium to lower cardiac arrest, because it supports vascular health, plus it produces “300 critical biochemical reactions throughout the body” and moreover, it improves insulin resistance.
According to another study conducted on women, “…Higher plasma concentrations and dietary magnesium intakes were associated with lower risks of sudden cardiac death.” Magnesium and calcium work synergistically to regulate heart beat as well as control blood sugar and normalize insulin action.
The mineral is abundant in wheat germ, nuts, whole grains, legumes, avocados, garlic, dried fruits, green peas, potato skin, crab, and leafy greens. Because of cocoa’s magnesium and flavonoid contents, a study recommended women to consume it daily to benefit cardiovascular health. Ordinary confectionery chocolate is not suggested due to the addition of cream and butter, but dark chocolate above 70% concentration and a little sugar is. Magnesium supplements and injections are essential to correct insufficiency of the mineral; reduce cholesterol; treat angina and mitral valve prolapse; regulate heart beat; dilate blood vessels; breakdown blood clots; and enhance heart-muscle function.
• Potassium is very critical to the heart muscle. It minimizes free-radical damage, platelet clumping, and blood clotting, reduces hypertension, and improves heart muscle contractions. Along with magnesium, the supplement is given to strengthen the muscle, regulate heartbeat, and build bones. It is prescribed to replace salt in food in case of hypertension. It is found in many plant foods, especially leafy greens, cabbage family, celery, radishes, mushrooms, and pumpkin.
• Zinc deficiency is linked to higher incidence of cardiovascular disorders. It decreases free-radical damage to blood lipids and protects blood vessel lining by producing anti-inflammatory action. It is found in oysters, gingerroot, lamb, nuts, haddock, shrimps, turnips, whole grains, eggs, and peas. The supplement is required for the elderly due to the mineral’s decreased absorption with age.
• Selenium prevents heart muscle weakness and impairment. Selenium supplements decrease blood platelet stickiness and clots and risk of cardiac attack. The trace mineral is available oysters, tuna, mushrooms, herring, cod, cabbage, cottage cheese, chicken, Brazil nuts, livers, kidney, whole grains, salmon, and turkey.
• Chromium deficiency hinders lipid and glucose metabolism, raises cholesterol levels, and increases heart disease risk. It is available in whole grains, oysters, sweet potatoes, green peppers, eggs, chicken, lamb, apples, butter, and cheese. The supplement can reduce low density lipoprotein (LDL) and triglyceride levels as well as improve glucose metabolism and lower risk of diabetes.
• Copper deficiency may decrease HDL and increase LDL levels, and may result in weaker heart connective tissue and muscle, raising possibility of heart dysfunction. It is found in beef liver, nuts, seeds, oysters, sardines, crab, legumes, leafy greens, mushrooms, whole grains, and avocado. Copper supplements can delay cholesterol oxidation, minimizing plaque deposit.
• Iron is important to normal heart beat and functions. However, excess iron may result in oxidative damage to the vascular system, heart, and other organs. It is better taken in dietary form such as in seeds, dark leafy greens, nuts, dried fruits, and legumes unless a deficiency is detected.
• Sodium (salt) is important to the body’s and heart’s electrical signals, but it should be added to food sparingly as over consumption is associated with high blood pressure and cardiovascular disease.
Nutrients like coenzyme Q10 and choline are needed for the heart muscle and essential for cardiovascular treatment.
Antioxidants like polyphenol, flavonoids, and carotenoids including vitamins C and E and some minerals act as scavengers to free radicals, which result from physical, mental, and emotional stress, environmental pollution, pesticides, toxic materials, and smoking. Such phytonutrients with anti-inflammatory properties prevent the oxidation of cholesterol and the stickiness of blood platelets that cause plaque and artery blockage. They promote cardiovascular health and protect other body organs from inflammation, an underlying cause of many chronic illnesses (heart disease, Alzheimer’s, age-related vision loss, diabetes…). They are the body’s main detoxifiers, fighting disease and slowing down the aging process.
Phytochemicals come in different forms, which benefit different parts of the body. They are usually concentrated in the skins and seeds of fresh deep-colored fruit (berries, mangoes, pink guava) and vegetables (leafy greens, pumpkin, carrots, purple veggies, tubers). They are also found in tea, herbs (chamomile, rosemary, thyme, rooibos, hibiscus), garlic, onion, spices (turmeric, gingerroot, clove, cardamom, cinnamon), extra virgin olive oil, and organic fresh whole foods.
Researcher Dr. John Pezzuto at the University of Illinois along with other studies found the multiple benefits of resveratrol the phytochemical available in the dark-pigmented skins and seeds of grapes. They have preventative actions on stroke and heart disease by inhibiting blood clotting factors, lowering cholesterol levels, and delaying the aging process.
Carotenoids, vitamin A precursors, were shown in studies to counteract cardiovascular complications, especially alpha-and-beta-carotenes and lycopene by lowering the risk of artery disorders. The phytocompounds coming from fresh yellow and orange fruit (mango, papaya) and vegetables (carrot, pumpkin) produce superior effects to supplements.
There are many whole foods that are exceptionally beneficial to heart health. Here are a few. Due to their alpha-linolenic acid content, nuts and almonds in particular are good for the vascular system and reduce weight and improve body-mass index by accelerating fat metabolism. According to a study, consumption should be regular, but portions should not exceed 12 almonds.
Due to reishi’s abundance in antioxidants and 200 other active ingredients, the mushrooms are recommended for heart protection. Their triterpene compounds are particularly good for circulatory and vascular health and other biological functions. Antioxidants in reishi act against free radicals and prevent heart-related problems. Reishi also has anticoagulant properties to prevent platelet clumping. It is a vasodilator that helps regulate hypertension. Its powerful effects also boost immunity against cancer. Different types of mushrooms have active properties on different chronic illnesses.
Berries are abundant in vitamin C, antioxidants, and healthy fatty acids. They all protect the heart and blood vessels in various manners. Oranges, apples, other fruits, and their fresh juices also give multiple health benefits.
Ginger, cinnamon, cloves, turmeric, aromatic seeds, and other spices are antioxidant-rich, which have anti-inflammatory properties, detoxify the blood, and energize the heart, brain, body, and immunity. Season your food and herbal drinks with these precious spices.
Soy and legumes slow down fat and sugar absorption, lower heart disorders, diabetes, and breast cancer. Orange sweet potatoes also act against the above disorders.
Onion, garlic mustard, vinegar, pickles, hot chilies, and most condiments as well as extra virgin olive oil are heart-friendly foods, which improve circulation and lower blood pressure and cholesterol levels.
Study findings point to the heart benefits of a calorie-restrictive diet. It maintains youthful body functions with more elastic blood vessels and stronger hearts.
The lesson we can draw from the last four articles is that nutrient deficiencies and excesses can create all sorts of imbalances in the body, leading to disease, disability, premature aging and death. It is also important to remember that the above-recommended nutrients work synergistically to protect you and your heart as well as keep you disease-free and energetic and even extend the years of a healthy life. We also discovered that a heart-friendly nutrition does not necessarily deprive you of the niceties of life.
To sum up the four articles, we have been through various natural methods and healthy strategies that can lead to heart, brain, and body fitness. They range from a balanced organic nutrition, caloric restriction, regular activity, social and family interaction, and relaxation techniques to minimizing the effects of health damaging habits like tobacco smoking, alcohol consumption, environmental pollution, chemicals. and stress. The recommendations include limiting saturated and trans fats, processed and fried foods, additives, and refined sugar and grains in order to lower the risk of heart disorders and chronic illnesses and live an energetic healthy life free of medical drugs. To conclude, it is of paramount importance to create a heart-friendly environment along with a heart-friendly nutrition.
