Living with heart disease does not have to stop you from experiencing a productive life. Regular exercise and a proper diet filled with the 10 below heart-healthy nutrients may keep that ticker of yours beating for a long time.
Note: Please consult a trained medical professional before making any changes in your diet.
Omega 3 fatty acids – found in fatty fish such as salmon and tuna, as well as hemp oil, these special oils may reduce inflammation, cholesterol, and blood pressure.
In supplement form, health professionals recommend 500 mg and up of the highly absorbable form of Omega 3s for a beneficial therapeutic effect.
Resveratrol and catechins — two potent antioxidants in red wine, may protect artery walls from damage. Alcohol can also boost HDL, the good cholesterol. But drink one to two glasses a day, according to doctors.
Please consult with your doctor first. Alcohol may cause problems for people taking aspirin and other medications.
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Vitamin C and E — both vitamins are powerful antioxidants that protect the body from oxidative stress caused by free radicals, which may lead to heart disease and other ailments.
Additionally, vitamin E dilates blood vessels for better blood flow, and can be found in nuts and seeds, avocados, and spinach and kale. 400 IU of the natural form of vitamin E, alpha-tocopherol, is a good place to start for supplementation
As for vitamin C, brussels sprouts, oranges, cantaloupe, broccoli, among other foods are good sources of the micronutrient.
500 mg of vitamin C is also a good starting point, with needs higher amounts if you are a smoker.
Magnesium — is important for maintaining normal blood pressure and heart rhythm. It works best with calcium in a 2:1 ratio for optima; absorption.
Daily intake of 400 to 500 mg is recommended, preferably before bedtime.
CoQ10 — is important in cellular energy production and also plays a vital role in circulatory and heart health. If you are on a satin drug, it is vital to take CoQ10 to help avoid leg muscle cramps.
Good food sources include fatty fishes such as mackerel, sardines, and salmon. Also, other foods like cheese, yogurt, and eggs.
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Beet Root Powder — may lower blood pressure and improve blood circulation due to its ability to produce nitric oxide, which helps dilate blood vessels for better blood flow.
Health professionals recommend 500mg, which can be found in several heart health formulas, or alone in powder form.
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Vitamin D3 and K2 — the proper intake of Vitamin K2 can improve arterial elasticity and lead to better blood flow, possibly reducing hypertension and other cardiovascular diseases, while vitamin D3 has been shown to boast anti-inflammatory properties, which is beneficial in preventing chronic inflammation, a major competent of heart disease.
Garlic — has been known to be important for better health for centuries, lowering cholesterol levels and blood pressure due to allicin, a main component of the herb that may relax blood vessels and enhance blood flow.
But garlic needs to be a regular part of your diet, such as in the Mediterranean Diet, which many health professionals regard as one of the best food plans to follow, according to sources.
Soluble Fiber — found in oats, fruits, and 100 percent, organic whole wheat breads (my choice), may reduce cholesterol and lower cardiovascular risks.
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— Jerry Del Priore
NY NJ Sports World/Brooklyn Sports World 