12 Important Nutrients To Keep Your Heart Healthy

It is recorded that the human heart beats around 2.5billion times  in an average lifetime ,about 100,000 times a day and around 70 times every minute. It circulates about 7 litres every day, bringing a constant supply of oxygen and nutrients to our tissues and removing waste and carbon dioxide. It works like a motorised water pump. In this case it is automatic until the heart fails. So you see it is very important to our survival.

As it is also vulnerable to heart diseases and attack it must be kept healthy at all costs .Eating healthy and watching our diet is the key. There are 12 nutrients that are crucial to reducing the risk of getting a coronary heart disease.

1.    Omega-3 fatty acids. Fish oils decrease dangerous blood fats also known as triglycerides by an average of 27% and lower cholesterol by 12 %.

     2. Vitamin A, C and E. They prevent deposits, including fats,

         sticking to artery walls. Sources of A are fish oil, egg yolk,

         liver. C is rich in citrus fruits, kiwis, strawberries, red peppers,

         and peas. E is richest in avocados, almonds, tuna, and

         muesli.

3.    Selenium. It is found in lentils, wholemeal bread, sardines

     and Brazil nuts.

4.    Allicin. Abundantly found in garlic and to a lesser degree in

     onions and leeks. May prevent blood clots from forming in

     coronary arteries.

5.  Folic acid. It helps to reduce the risk of cardiovascular

     disease associated with high blood levels of homocysteine.

     It is found mainly in green leafy vegetables, mushrooms,

     nuts, fruits and root vegetables.

6.  Co –enzyme Q10. This is an anti-oxidant and is also a vital

     Energy-releasing component and cardiac muscle strengthener.

     Can be found in lean meat.

7. Flavanoids. It inhibits the action of platelets which are the blood

    cells that join to form blood clots. Found in fruit and vegetables

    especially in apples and onions.

8.  Monosaturated fatty acids. Lowers harmful LDL and maintain

     beneficial HDL cholesterols. Sources are rapeseed, walnut,

     groundnut oils, and avocados. Olive oil is another source.

9.     Vitamin B6. This is essential for reducing levels of the damaging

     amino acid homocysteine. Can be found in fish, pulses, nuts,

     chicken and potatoes.

10. Phytoestrogens. They reduce excess cholesterol and are rich in

      essential vitamins and minerals. They are found in soya,

      watermelon, onions, garlic, broccoli and even in tea.

11.  Lycopene. This is well-known for reducing the risk of coronary

       heart disease. It is fat-soluble easily absorbed when eaten with

       oil. Can be found in raw tomatoes and in any tomato product.

12. Beta-carotene. This is another carotenoid, which makes fruit

      brightly coloured. It helps to prevent the build –up of toxins in

      the arteries as well as having many other health-giving properties.

      It is found in spinach, cabbage, broccoli, peas, carrots and

      sweet potatoes.

Having a healthy heart and a healthy lifestyle are the keys to our

Happiness.

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