Easy Nutrition Tips for a Healthy Heart

Omega 3 Fatty Acids

Not all fats are bad. Omega 3 are essential fatty acids, which are often lacking in the Western diet. These are polyunsaturated fatty acids found predominantly in oily fish. Vegetarian sources of omega 3 include walnuts, flaxseeds and a variety of other seeds. Scientific research suggests an important role for Omega 3 in the prevention of heart disease and protecting the cardiovascular system, and therefore they should be a key ingredient in a heart health supplement(http://www.mitamins.com/disease/Heart-Disease.html).

Omega 3 fatty acids can help slow down the production of thromboxane A2 and inflammatory cytokines which means that there is a reduced tendency of the blood to clot. Blockage of the heart valve with a blood clot can cause heart attacks. Research has shown that those who eat greater amounts of Omega 3-rich foods have a lower risk of heart attack(http://www.mitamins.com/disease/Heart-Attack.html) compared to those consuming less. Amongst the inhabitants of Okinawa in Japan, the high consumption of Omega 3 fatty acid due to a love of oily fish is considered a major reason why they extremely good heart health and one of the longest life expectancies in the world.

Antioxidants

The body also needs antioxidants to prevent heart disease and improve circulation. Antioxidants reduce the damage effects of free radicals on the cells. Free radicals are formed naturally during metabolism and other physiological processes. Antioxidants are very useful in fighting and preventing cancer, heart disease, and Alzheimer’s. Some of the most common antioxidants are Lycopene, Vitamin C and Vitamin E. Such nutrients are also important components to include in a heart health supplement.

Lycopene, found in tomatoes and red fruits, is a bright red carotenoid pigment. It is also the most common carotenoid in the human body. Tomatoes are an excellent source, because the processing of tomatoes increases the concentration of lycopene. Along with tomatoes, it can be found in watermelon, pink grapefruit, papaya and rosehip.

The daily recommended intake of Vitamin C is 40mg to 90 mg. Vitamin C is found in a wide variety of vegetables and fruits. The daily recommended intake of Vitamin E is 6 mg to 19 mg. Soybean, broccoli, almonds, and peanuts are all excellent sources. A person eating a balanced diet would get enough of both the vitamins. Smokers, pregnant women and those under stress may require increased amounts of these vitamins.

Grape Seed Extract

Grape seed extracts could help prevent heart disease and improve circulation. It is rich in flavonoids, which are phytochemicals with antioxidant properties. These may help improve blood circulation and strengthen blood vessels, benefiting people with heart disease and cancer. One study demonstrated that people using grapeseed extract showed a 14% increase in HDL (good cholesterol) a 15% reduction in triglycerides in a one month peroid[1].

Calcium

Calcium is an important mineral in heart health as it regulates muscle contraction and nerve conduction. It works effectively with magnesium and requires sufficient Vitamin D for absorption. Ionized calcium is an important minerals in maintaining heart function. It supports the relaxation phase of the heart as it stimulates muscle contraction. Calcium deficiency, especially in the elderly, has been linked to arteriosclerosis and hypertension, which could lead to heart disease. Calcium is found in dairy products, dark leafy vegetables, soybeans, fish with soft bones and more. The recommended intakes for calcium are 1,000-1,300 mg daily for men and women over 19 years

Folic Acid

Research suggests that folic acid may have a key role in reducing the risk of stroke, thrombosis and heart disease especially amongst the elderly. Dietary sources include green leafy veg, organ meat, fortified breakfast cereal, beans and peas. Sometimes it is difficult to meet requirements via diet alone, and therefore folic acid is important to include in a heart health supplement

References

1. Vigna GB, Metabolism. 2003 Oct;52(10):1250-7