Nutrients for Heart Health

Nutrients for Heart Health

These supplements and food suggestions have well studied cardioprotective properties and they're easy to add to your diet regimen.

Magnesium

• Helps the electrical conductivity of the heart muscle. 
• Helps relax smooth muscles in blood vessels.
• Helps maintain normal blood pressure .
• Helps maintain vascular tone.
• Helps insulin transport glucose into cells.
• Helps protect the heart after a heart attack.

With today's diet and high stress lifestyle a magnesium deficiency is a fairly common occurrence.  Over use and improper care of agricultural soil depletes many nutrients, including magnesium and stress hormones, cortisol and adrenaline, cause cells to release magnesium to be excreted in the urine.

A magnesium deficiency can also be triggered by diuretics.  And one of the drugs to treat high blood pressure is a diuretic so if you have been prescribed these drugs make sure your naturopathic physician knows this so he can prescribe an appropriate dose of magnesium.

Foods Rich in Magnesium

The following foods are good sources of magnesium, be aware I am assuming you are buying organic as the levels of nutrients are higher in organic products.

• whole grains like wheat, rye, rice bran, wheat germ, etc.
• leafy green vegetables
• sea vegetables-add powdered kelp to your salt for an added source of nutrients
• almonds
• tofu

If you are interested in preventing cardiovascular disease I encourage you to be gentle on yourself.  Sudden, dramatic changes rarely last, but slow, steady inclusion of healthy foods, exercise and supplements will ultimately win the race!

Calcium

This nutrient is the most abundant mineral in the body and is important for normalizing blood pressure.  A deficiency of calcium may prevent the muscles from contracting or relaxing, which can result in cramps.  During menopause, the parathyroid hormone increases the removal of calcium from bones so it is important to ensure an adequate dietary supply.  Calcium works best with magnesium so make sure you are getting the right dosage of both. 

Foods Rich in Calcium

The following foods are good sources of calcium, be aware I am assuming you are buying organic as the levels of nutrients are higher in organic products.

• Dairy products (unless you are sensitive or allergic to dairy)
• Fortified orange juice
• Fortified soy milk
• Dark leafy green vegetables
• Beet and turnip tops
• Soft bones of canned fish

Antioxidants

Antioxidants are nutrients that help the body resist free radical damage.  The best are CoEnzymeQ10 and Carotenoids.  The best sources of carotenoids are brightly coloured fruits and vegetables, for example, red and yellow peppers, raspberries, strawberries, tomatoes, etc.

Vitamin E

Vitamin E is an antioxidant that, when it comes to heart health, needs a category of its own.  It has the ability to make platelets less sticky so decreases the risk of blood clots.  Vitamin E is also a powerful anti-inflammatory so can protect the heart from the ravages of inflammation. As a sidebar, Vitamin E has also been shown to help lower the risk of dementia!  Bonus!

Foods Rich in Vitamin E

The following foods are good sources of Vitamin E, be aware I am assuming you are buying organic as the levels of nutrients are higher in organic products.

• Whole Grains
• Leafy Greens
• Liver
• Sesame Oil