Easy Nutrition Tips For A Healthy Heart

Omega 3 Fatty Acids40mg to 90 mg. Vitamin C is found in a wide
Not all fats are bad. Omega 3 are essential fattyvariety of vegetables and fruits. The daily
acids, which are often lacking in the Western diet.recommended intake of Vitamin E is 6 mg to 19
These are polyunsaturated fatty acids foundmg. Soybean, broccoli, almonds, and peanuts are
predominantly in oily fish. Vegetarian sources ofall excellent sources. A person eating a balanced
omega 3 include walnuts, flaxseeds and a varietydiet would get enough of both the vitamins.
of other seeds. Scientific research suggests anSmokers, pregnant women and those under
important role for Omega 3 in the prevention ofstress may require increased amounts of these
heart disease and protecting the cardiovascularvitamins.
system, and therefore they should be a keyGrape Seed Extract
ingredient in a heart health supplement.Grape seed extracts could help prevent heart
Omega 3 fatty acids can help slow down thedisease and improve circulation. It is rich in
production of thromboxane A2 and inflammatoryflavonoids, which are phytochemicals with
cytokines which means that there is a reducedantioxidant properties. These may help improve
tendency of the blood to clot. Blockage of theblood circulation and strengthen blood vessels,
heart valve with a blood clot can cause heartbenefiting people with heart disease and cancer.
attacks. Research has shown that those who eatOne study demonstrated that people using
greater amounts of Omega 3-rich foods have agrapeseed extract showed a 14% increase in
lower risk of heart attack compared to thoseHDL (good cholesterol) a 15% reduction in
consuming less. Amongst the inhabitants oftriglycerides in a one month peroid[1].
Okinawa in Japan, the high consumption of OmegaCalcium
3 fatty acid due to a love of oily fish isCalcium is an important mineral in heart health as
considered a major reason why they extremelyit regulates muscle contraction and nerve
good heart health and one of the longest lifeconduction. It works effectively with magnesium
expectancies in the world.and requires sufficient Vitamin D for absorption.
AntioxidantsIonized calcium is an important minerals in
The body also needs antioxidants to preventmaintaining heart function. It supports the
heart disease and improve circulation. Antioxidantsrelaxation phase of the heart as it stimulates
reduce the damage effects of free radicals onmuscle contraction. Calcium deficiency, especially in
the cells. Free radicals are formed naturally duringthe elderly, has been linked to arteriosclerosis and
metabolism and other physiological processes.hypertension, which could lead to heart disease.
Antioxidants are very useful in fighting andCalcium is found in dairy products, dark leafy
preventing cancer, heart disease, and Alzheimer's.vegetables, soybeans, fish with soft bones and
Some of the most common antioxidants aremore. The recommended intakes for calcium are
Lycopene, Vitamin C and Vitamin E. Such nutrients1,000-1,300 mg daily for men and women over 19
are also important components to include in ayears.
heart health supplement.Folic Acid
Lycopene, found in tomatoes and red fruits, is aResearch suggests that folic acid may have a key
bright red carotenoid pigment. It is also the mostrole in reducing the risk of stroke, thrombosis and
common carotenoid in the human body.heart disease especially amongst the elderly.
Tomatoes are an excellent source, because theDietary sources include green leafy veg, organ
processing of tomatoes increases themeat, fortified breakfast cereal, beans and peas.
concentration of lycopene. Along with tomatoes, itSometimes it is difficult to meet requirements via
can be found in watermelon, pink grapefruit,diet alone, and therefore folic acid is important to
papaya and rosehip.include in a heart health supplement.
The daily recommended intake of Vitamin C is