Healthy Heart: What nutrients does your heart need?
Healthy eating can reduce the risk of developing heart diseases in the body. Therefore, to keep the heart healthy, it is very important to consume the right amount of nutritious fruits and vegetables. Also, the balance of low-fat foods plays an important role in keeping the heart healthy. Actually your heart health depends on the balance of cholesterol. In which high density lipoprotein (HDL) and low density lipoprotein (LDL) reduce bad cholesterol. In order to maintain the balance of these two, the body also needs some essential nutrients. So, today we will tell you about some such nutrients, which will keep your cholesterol balanced and they are also beneficial for your Foods for Healthy Heart.(What nutrients does your heart need?) |
| Healthy Heart |
1. Vitamin K
It inhibits the calcification of blood vessels and activates proteins. Vitamin K is found in turnips, collards, mustard green leaves, parsley, Brussels, sprouts, broccoli, cauliflower, cabbage, fish liver, meat, eggs, kiwi, avocados, blackberries and pomegranates. Eating it maintains the balance of cholesterol in the body.
2. Calcium and Zinc
It affects the heart's ability to cope with oxidative stress. Zinc-rich foods are found in meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains. It plays an important role in the electrical activity and pumping function of the heart. At the same time calcium particles are known to enter the heart muscle cells and contribute to electrical signals that coordinate the functions of the heart. Calcium-rich foods such as cheese, yogurt, milk, soybeans, tofu, nuts, milk bread and fish should be consumed.
3. Quercetin
Quercetin serves to give color to the flavonoids or plants present in fruits and vegetables. It has antioxidant effect on heart diseases. It improves blood vessel cell health and blood flow through the arteries. Quercetin is found in red and white onions, cherries, red apples, red grapes, broccoli and black tea. (What nutrients does your heart need?)
4. N-acetylcysteine
It reduces oxidative damage to tissue in the heart. It also increases nitric oxide production which helps to thin and improve blood flow to the veins. N-acetylcysteine is found in chicken, turkey, yogurt, cheese, eggs, legumes and sunflower seeds.
5.Mono Unselected Fat
Also known as Mono Unselected FatMUFA, they are healthy for the heart. Monounsaturated fat is known to lower LDL cholesterol and increase HDL cholesterol. They help in the growth and maintenance of our cells. In cooking oil, olive oil, canola oil, peanut oil, safflower oil and sesame oil are good sources of monounsaturated fat. Other sources include nuts such as almonds, peanuts, walnuts and avocados. These nuts also provide other nutrients besides healthy oils which are very beneficial for the heart.
Apart from all this, amino acids are associated with hardening of the arteries, which is the main cause of coronary artery diseases. Research has shown that vitamin-B reduces homocysteine and folic acid levels and prevents arterial walls from thickening. A meta-analysis in the journal of Clinical Nutrition has shown that reducing it reduces the risk of stroke by 12%. Therefore, include a good source of folic acid like greens, spinach, mint, gram and soy. (What nutrients does your heart need?)
