9 Nutrients That Keep Your Heart Healthy And Strong

We all want to live a long and healthy life, but sometimes the food we eat prevents us from achieving our goal. Find out what are 9 of the essential vitamins and minerals you need to reach the age of 90 with a healthy heart.

You probably think there’s no point in reaching the age of 90 if you’re not healthy. But if you include certain essential nutrients in your diet, you can keep your heart healthy until old age.

One of our main concerns is health care. Only in this way can we live a long and high quality life.

Good health depends on several factors, one of the most important being nutrition. A proper diet helps us maintain a proper body weight and a balanced level of cholesterol, blood pressure and blood sugar.

Eating healthy to live better is a magic formula in which we must invest as much as we can.

Today we suggest you make certain changes in your diet, adding 9 nutrients to your diet that help you keep your heart healthy.

1. Omega 3 fatty acids keep your heart healthy

We often talk about the benefits of the Mediterranean diet in our articles. Among other things, it is very beneficial for the heart.

The Mediterranean diet is based on the consumption of natural oils and fresh fish, foods that contain monounsaturated fatty acids (oleic acid) that help lower cholesterol and triglycerides.

In addition, foods rich in omega 3 fatty acids prevent inflammation in the cardiovascular system.

2. Magnesium

Magnesium is an essential mineral that provides energy to the body and helps to relax the muscles, especially in the heart area.

A balanced level of magnesium in the body helps prevent myocardial infarction and stroke.

Magnesium deficiency mainly affects women. Do not hesitate to ask your doctor if it is necessary to take certain dietary supplements that contain this mineral.

3. Coenzyme Q10

Coenzyme Q10 works in combination with magnesium, selenium, vitamin C, vitamin E and zinc. A balance of these nutrients helps you reach old age with a healthy heart.

In case you didn’t know, coenzyme Q10 is an antioxidant that is found in certain foods that it is advisable to eat in moderation. In addition, it is recommended to choose natural products without chemicals. Here are some of the best options:

Chicken or turkey meat
Eggs
Mackerel
Sardinia
Salmon

4. Vitamin D.

Nowadays, we are beginning to recognize all the wonderful benefits of vitamin D. The habit of sitting in the sun regularly for a short period of time protects you from many diseases, many of them heart disease.

Vitamin D is also found in eggs, fish or dairy products enriched with this vitamin.

5. Vitamin C

Vitamin C is a powerful antioxidant that you need to include in your diet if you want to reach the age of 90 in excellent physical shape. This vitamin prevents cell damage, lowers bad cholesterol (LDL) and increases the strength and flexibility of arteries.

To consume more vitamin C, we recommend that you start the day with a glass of lukewarm water with lemon.

You can also prepare delicious salads with strawberries, spinach, nuts or turkey breast with pomegranate or kiwi seeds. These foods keep your heart healthy and offer many other benefits.

6. Probiotics

You may be surprised to find probiotics on the list of nutrients that benefit the cardiovascular system. However, even when it comes to heart health, it is important to consider bowel health.

A problematic bacterial flora weakens the immune system and can lead to inflammation in the body.

If it does not work properly, the intestines end up absorbing negative nutrients, causing serious problems in the heart.

7. Alicina

Allicin is a compound present in garlic that gives it its characteristic smell. This substance has a strong effect on heart and arterial health, as it reduces inflammation in the blood vessels and improves circulation.

Add garlic to your daily diet. All you have to do is lightly grind a clove of garlic and set it aside for 5 minutes before adding it to various dishes. This procedure helps you to strengthen the effects of allicin.

8. Lycopene

Lycopene from tomatoes keeps your heart healthy

Lycopene is a very important carotenoid that protects the heart against many diseases. This nutrient, which is found in tomatoes and carrots, improves the flexibility of the arteries and the functioning of endothelial tissue, helping to fight atherosclerosis.

9. Vitamin E

Vitamin E is found in avocado, spinach or almonds. This nutrient has antioxidant and protective properties that help lower the value of bad cholesterol (LDL) and increase the level of good cholesterol (HDL).

That being said, remember that it is important to maintain a balance between the intake of this vitamin and other nutrients. If, for example, you suffer from a deficiency of magnesium or vitamin C, you can no longer effectively protect the health of the cardiovascular system.