Heart disease is the top killer for adults around the world and a healthy diet is one of the keys for better heart health. Your doctor will tell you that there are any number of foods that you should avoid if you want to have a healthy heart and that there are several foods and nutrients that can reduce the risk of heart disease. The following are three nutrients that can help any person to lower their risk of heart disease.
The B Vitamins have been shown to be great for improving cardiovascular health, but folic acid is one of the most beneficial. Folic acid prevents arterial hardening and it helps blood vessels to maintain their elasticity. It does this by naturally lowering the levels of the amino acid homocysteine in the blood. High levels of homocysteine have been linked to arterial hardening and conditions like stroke. Research has suggested that a person’s risk of heart disease can drop significantly with increased consumption of folic acid. Green vegetables are the key to getting more of this nutrient. Things like spinach, broccoli, okra and asparagus can be great sources of folic acid.
Vitamin E is a great heart healthy nutrient and it can be easy to add more to your diet. There are actually eight different antioxidant compounds that are referred to as vitamin E. It is also good for the overall health of your immune system. Studies have shown that vitamin E can reduce the risk of myocardial infarction. However, extra high doses of vitamin E can be harmful, so you want to manage the nutrient responsibly. Instead of taking a supplement, it is recommended that you go with introducing natural sources of vitamin E to your diet. Nuts and seeds can be a good way to get more vitamin E and you can find a good amount of this nutrient in whole grains, spinach, avocado, eggs and in some fish.
Omega-3 Fatty Acids
Omega-3 fatty acids have been shown to be beneficial to human health in a various ways. For the heart, it has been shown that they can help to regulate blood pressure and there is research that suggests that it can be good for preventing several forms of heart disease. The big problem with Omega-3 fatty acids is that our bodies cannot synthesize these compounds. Eating certain types of fish is the best way to introduce the good fatty acids to your diet. Eating albacore tuna, mackerel, salmon and sardines will give you the Omega-3 that you need they can also provide you with a healthy source of protein. Since it can be tough to get enough Omega-3 in a regular diet, taking supplements can help.
Diet and exercise are the keys to a long life and a healthy heart. Targeting certain nutrients can be a good way to make sure that you get what you need. If you are looking for more information about how to form a diet that will protect your cardiovascular health, the advice of your primary care physician or chiropractor can be a good place to start.