Easy Nutrition Tips for a healthy heart
Omega 3 Fatty Acids
All fats are not bad. Omega 3 fatty acids are essential which are often lacking in Western diets. These are polyunsaturated fatty acids found primarily in oily fish. Vegetarian sources Omega-3 walnuts, flax seeds and a variety of other seeds. Scientific research suggests an important role for Omega 3 in the prevention heart disease and protection of the cardiovascular system, and therefore they should be a key element in a supplement on heart health (http://www.mitamins.com/disease/Heart-Disease.html).
Omega 3 fatty acids may help slow the production of thromboxane A2 and inflammatory cytokines which means that there is a reduced tendency of blood to clot. The blocking of the heart valve of a blood clot can cause heart attacks. Research has shown that those who eat larger amounts of omega 3 rich foods have a lower risk of heart attack (http://www.mitamins.com/disease/Heart-Attack.html) compared to those consuming less. Among the residents of Okinawa in Japan, the high consumption of omega 3 had a love of fish Fat is considered a major reason why they excel heart health and life expectancies highest in the world.
Antioxidants
The body needs antioxidants to prevent heart disease and improve circulation. Antioxidants reduce the harmful effects free radicals on cells. Free radicals are formed naturally in the metabolism and other physiological processes. Antioxidants are very useful in control and prevention of cancer, heart disease and Alzheimer's. Some of the most common antioxidants are lycopene, vitamin C and vitamin E. These nutrients are also important elements to include in heart health supplement.
Lycopene, found in tomatoes and red fruit, is a bright red carotenoid pigment. It is also the most common carotenoid in the human body. Tomatoes are an excellent source, because the transformation tomatoes increases the concentration of lycopene. With tomatoes, it can be found in watermelon, pink grapefruit, papaya and rosehip.
The input recommended daily vitamin C is 40 mg to 90 mg. Vitamin C is found in a wide variety of vegetables and fruits. The recommended daily intake of vitamin E is 6 mg to 19 mg. Soybeans, broccoli, almonds and peanuts are excellent sources. A person with a balanced diet is enough to both vitamins. Smokers, pregnant women and people under stress May require increasing amounts of these vitamins.
Extract Grape Seed
Extracts from grape seeds may help prevent heart disease and improve circulation. It is rich in flavonoids, which are compounds phytochemicals with antioxidant properties. These may help improve circulation and strengthen blood vessels, persons receiving heart disease and cancer. One study found that people using grape seed extract showed a 14% increase in HDL (good cholesterol), a 15% reduction in triglycerides Peroid in one month [1].
Calcium
Calcium is an important mineral in heart health because it regulates muscle contraction and nerve conduction. It works effectively with magnesium and requires adequate vitamin D absorption. Ionized calcium is an important mineral in maintaining cardiac function. It supports the relaxation phase of the heart as it stimulates muscle contraction. Calcium deficiency, especially among seniors has been linked to arteriosclerosis and hypertension, which could lead heart disease. The calcium found in dairy products, leafy vegetables, soybeans, fish with bones are soft and more. The recommended intake in calcium is 1,000-1,300 mg per day for men and women over 19 years
Folic Acid
Research suggests that folic acid may have a key role in reducing the risk of stroke, thrombosis and heart disease especially among the elderly. Food sources are vegetables leafy greens, organ meats, fortified breakfast cereals, beans and peas. It is sometimes difficult to meet the requirements to diet alone, and therefore folic acid is important to include in a supplement heart health
References
1. Vigna GB, metabolism. 2003 Oct; 52 (10) :1250-7
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