Tuesday, April 20

4 basic nutrients for heart health, backed by science


4 basic nutrients for heart health, backed by science

Integrating foods rich in healthy fats, Omega 3, antioxidants and a lot of garlic are the best dietary recommendations for good heart health.

Photo: Image by Arek Socha on Pixabay / Pixabay

People with family history of heart problems, they need to resort to certain measures that help them keep their heart strong and reduce any risk. That is why daily habits, lifestyle and diet play a fundamental role in good cardiovascular health. The good news is that complementary to this, science has proven that there are 4 essential nutrients to keep the cardiovascular system healthy and strong: co-enzyme Q10, Omega 3 fatty acids, astaxanthin and garlic. Discover the immense medicinal potential of integrating its consumption into your daily diet.

The heart never takes a break. Not only is it one of the most important organs of the human body, acts as a pump that propels the blood towards organs, tissues and cells. It is responsible for supplying blood and nutrients to each cell and collects carbon dioxide and waste substances produced by those cells. The heart works even when we sleep and is not always calm, it can do double duty during stressful times and intense physical workouts. While we can survive without some organs, the heart is not one of them. Therefore eCaring for the cardiovascular system, including the heart, is essential to living a long and fulfilling life.

According to the United States Center for Disease Control (CDC), heart disease is the leading cause of death for men and women. The heart pumps blood to different parts of our body through a system of arteries, veins and vessels, for this it is essential to keep the blood vessels in good condition. In fact the blood vessels that feed the heart muscle can become blocked and lead to a heart attack. In such a way that the habits we follow directly influence cardiovascular health: avoid smoking, engage in physical activity, manage stress, and eat a whole-food diet. Additionally, you must guarantee the optimal consumption of the 4 most important nutrients to maintain a healthy heart. Here’s what they can do for your health:

1. Coenzyme Q10

Coenzyme Q10, often abbreviated as CoQ10, is an enzyme that the body produces naturally to facilitate important functions such as Regulation of blood pressure. Specifically, CoQ10 helps the mitochondria, the energy source of a cell, to convert the compounds in food into energy. It is a substance that works as a powerful antioxidant that prevents free radicals from damaging the body through oxidation. The truth is that the natural production of CoQ10 slows down as we age, so it is a good idea to consider integrating a greater consumption of those foods high in CoQ10 or choosing to take supplements. Additionally, it is a nutrient that shines for its benefits to strengthen the immune system and protects us from diseases and infections. What are the best food sources of CoQ10? Fish, meat, whole grains, strawberries, broccoli, spinach, oranges, nuts, peanuts, legumes, soybeans, miso, and flax seeds.

quinoa
Bowl de quinoa. /Foto: Shutterstock

2. Omega-3 fatty acids

It is well known that Omega-3 fatty acids they are the key nutrient for good cardiovascular health. Not in vain there are all kinds of scientific references that support its benefits in the proper functioning of the heart, they are essential to maintain healthy blood pressure and cholesterol. There are three main types of omega-3 fatty acids. ALA (alpha-linolenic acid) is classified as an essential fatty acid because the human body needs it, but does not produce it on its own. The other two types are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the latter two being the most important for heart health and all due to their anti-inflammatory properties. The truth is that the body needs these sources of healthy fats to avoid plaque buildup What are the best food sources of Omega-3? Fatty fish, nuts, flax and chia seeds, avocado, vegetable oils, soy and tofu, they are high in omega-3 fats. Medicine and nutrition experts recommend prioritize the consumption of fatty fish, are the highest sources of fats EPA and DHA.

omega 3
Foods rich in Omega 3./Photo: Shutterstock

3. Astaxantine

Astaxanthin is a unique antioxidant that is known to give many seafood a bright pink color. The most relevant of course are its therapeutic benefits. There is solid scientific research, in which it is verified that astaxanthin can support heart health, in addition to its anticancer and anti-inflammatory effects. Recent clinical studies also suggest that astaxanthin supports cardiovascular health by helping to keep cholesterol levels and blood pressure stable. In fact there is a study controlled conducted in 2011 on 27 overweight subjects, in which it was shown that astaxanthin lowers LDL cholesterol and triglycerides. Best of all, this powerful antioxidant substance has the ability to increase good cholesterol. What are the best food sources of astaxanthin? Microalgae, various yeasts, salmon, trout, shrimp, crabs and wild crustaceans.

Shrimp ceviche.
Shrimp ceviche. / Photo: Pixabay

4. Ajo

Garlic is on the list of the foods with the greatest medicinal potential of all time, it is known as a popular natural remedy to ward off all kinds of diseases and strengthen the immune system. In particular, it draws attention for its benefits on the cardiovascular system. There is a large body of evidence to suggest that garlic reduces both cholesterol and blood pressure. The main reason is its high content of trace elements and vitamins. Scientific evidence suggests that components in garlic inhibit cholesterol synthesis, dissolve blood clots, and regulate heart rate, all of which can lead to better heart health.

Garlic harvest
Ajo./Foto: Pixabay

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