Daily lifestyle choices are closely related to health, and this is especially true for a healthy heart. Exercising regularly, getting enough sleep and not smoking are some lifestyle habits that are known to be good for the heart.
Your diet or what you eat can have a positive or negative impact on your heart. In addition to specific foods or food groups, intake of essential vitamins and minerals (micronutrients) is an important part of the link between diet and heart health.
1. What are micronutrients ?
Micronutrients are vitamins, minerals or other trace elements necessary for the growth, development and maintenance of life in the human body.
Although only a small amount is needed, the human body cannot make it on its own. In simpler terms, it means that the body does not create these nutrients on its own, so it needs to be supplemented through food intake or supplements (if the diet is not enough).
2. How do micronutrients help the heart?
Oxidative stress and inflammation are negative factors that can come from poor diet, lack of exercise, stress and some genetic factors.
Oxidative stress can trigger plaque to form in the arteries. As plaque builds up, it can reduce blood supply to vital organs like the brain and heart. Over time, this condition can lead to serious health consequences such as heart attacks and strokes .
Micronutrients play an important role in cardiovascular health through mechanisms related to inflammation, oxidative stress, and endothelial function. Certain micronutrients, such as calcium, zinc, vitamin D and selenium, etc. show promise in supporting heart health.
3. Best vitamins for heart health
Accordingly, vitamin D is an indispensable micronutrient for cardiovascular health. Food sources of vitamin D are fatty fish (such as salmon)…
Folic acid alone as well as folic acid supplementation with B6 and B12… may reduce the incidence of stroke. B vitamins help lower high homocysteine levels. Increased homocysteine is associated with an increased risk of heart disease.
Vitamins C, E and beta carotene are powerful antioxidants that also play an important role in heart health.
4. Best minerals for heart health
Zinc and selenium top the list of heart-healthy minerals. Selenium and zinc are thought to play a role in reducing cardiovascular risk by helping to regulate inflammation and oxidative damage. As an antioxidant, zinc prevents the formation of free radicals, which can damage cells and cause degenerative diseases. Both are found in fish and meat.
Potassium, magnesium and calcium can also control blood pressure – an important risk factor for heart disease.
5. How to get more micronutrients?
Although there are many supplements on the market, it is recommended to get vitamins and minerals from the diet. Not only is it cheaper, but it is also easier to absorb, helping to prevent overconsumption of specific micronutrients (as too much vitamin and mineral supplementation can have negative effects on the body). health).
You can get most of the micronutrients you need from the foods you eat every day. Accordingly, you should eat a diet rich in fruits, vegetables, whole grains, lean meat, poultry, fish, seafood, healthy fats (nuts). For example, zinc can be found in beef, veal, pork, lamb, grains, nuts, fish, vegetables, milk and some dairy products.
Excessive consumption of essential vitamins and minerals (especially through dietary supplements) does not provide additional benefits and can cause side effects. Although rare, vitamin D toxicity is a potential consequence of excessive supplementation that can lead to constipation, confusion, and hypercalcemia.
There is no magic age to start consuming more micronutrients to support health. The key is to develop healthy, balanced eating habits, minimizing intake of highly processed (excessive) foods at all ages. Overall, heart-healthy habits will help prevent cardiovascular disease as you age, and nutrition is part of this lifelong journey.
