9 Essential Nutrients For A Strong And Healthy Heart
30.06.2017
9 Essential Nutrients For A Strong And Healthy Heart
There are a number of important nutrients that are needed for our body. By introducing them into your diet, you can keep your heart healthy even before the age of 90.
The maintenance of normal weight, the normal level of cholesterol and blood sugar, and blood pressure depends on nutrition.
Eating right to live better is a magic formula that we must follow.
Nutritionists recommend that you constantly have these 9 nutrients in your diet.
1. Omega-3 and other essential fatty acids
The main place in it is occupied by natural vegetable oils and fresh sea fish. Of these, the body receives monounsaturated fatty acids (including oleic acid) needed to lower cholesterol and triglycerides in the blood.
2. Magnesium
Magnesium helps to relax muscles, including heart muscle and muscle vessels. This mineral also helps to prevent intracerebral hemorrhage and heart attacks. Women often suffer from magnesium deficiency.
3. Coenzyme Q10
Coenzyme Q10 acts in the body in conjunction with magnesium, selenium, vitamin C, vitamin E and zinc. It's important to keep in mind that coenzyme Q10 is usually found in products that are recommended for moderation. It is also desirable that they are of organic origin.
These are products such as chicken or turkey, eggs, mackerel, sardines, salmon.
4. Vitamin D
Small but regular "sun baths" will protect us from many diseases, including diseases of the heart and blood vessels. This vitamin is contained in eggs and fish, as well as in dairy products enriched with vitamin D.
5. Vitamin C.
It protects cells from damage, reduces bad cholesterol and helps maintain arteries in good condition. It is very useful to drink from a morning a glass of warm water with a lemon.
It is also good to add strawberries, spinach, kiwi, and pomegranate to the salads. They can be combined with nuts or meat breasts of turkey.
6. Probiotics
The poor state of the intestine leads to the fact that the nutrients are poorly digested, and the heart suffers from it.
7. Alicine
Alicycene is produced by mechanical destruction of garlic cells. It is this substance that gives the garlic a characteristic odor. Alicin acts very well on the heart and arteries. It reduces inflammation in the blood vessels, and thus improves blood circulation.
8. Lycopene
Due to lycopene contained in tomatoes and carrots, the walls of the arteries retain their elasticity and improve the state of endothelial tissues. This prevents atherosclerosis.
9. Vitamin E.
Vitamin E is contained in avocados, spinach, and nuts. It has antioxidant and protective properties, which helps to reduce bad cholesterol and increase the level of good cholesterol.
And it is important not to forget that the diet should be balanced, that is, it is necessary that it has all the necessary nutrients.
Healthinfo.ua
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