Cardiovascular diseases are the world’s largest killers. A little lifestyle change and a few precautionary steps and save your life. Our diet plays a major role in determining our health. So it is important to make all the essential nutrients a part of our diet.
Below are listed few such elements like minerals and phytochemicals, necessary for vascular detoxification. Here are some of the leading minerals, followed by essential antioxidants that can prevent cardiac and vascular problems.
- Calcium performs very important functions to protect the heart. It plays a role in heart muscle contraction, nerve impulse transmission, blood pressure and heart beat regulation, and blood cholesterol control. But, the action of the mineral is only maximized with the work of its partner magnesium and cofactor nutrients such as, vitamin D and C, potassium, and zinc. It is abundant in dairy products, nuts, seeds, cabbage family, dark leafy greens, prunes, beans, artichokes, salmon, and seaweed.
- Magnesium is critical in preventing several cardiovascular disorders like atherosclerosis, angina, heart attack, irregular heartbeat, low high density lipoprotein (HDL) levels, and hypertension. It supports vascular health and produces biochemical reactions throughout the body and also improves insulin resistance. The mineral is abundant in wheat germ, nuts, whole grains, legumes, avocados, garlic, dried fruits, green peas, potato skin, crab, and leafy greens.
- Potassium is very critical to the heart muscle. It minimizes free-radical damage, platelet clumping, and blood clotting, reduces hypertension, and improves heart muscle contractions. Along with magnesium, the supplement is given to strengthen the muscle, regulate heartbeat, and build bones. It is prescribed to replace salt in food in case of hypertension. It is found in many plant foods, especially leafy greens, cabbage family, celery, radishes, mushrooms, and pumpkin.
- Zinc deficiency is linked to higher incidence of cardiovascular disorders. It decreases free-radical damage to blood lipids and protects blood vessel lining by producing anti-inflammatory action. It is found in oysters, gingerroot, lamb, nuts, haddock, shrimps, turnips, whole grains, eggs, and peas. The supplement is required for the elderly due to the mineral’s decreased absorption with age.
- Chromium deficiency hinders lipid and glucose metabolism, raises cholesterol levels, and increases heart disease risk. It is available in whole grains, oysters, sweet potatoes, green peppers, eggs, chicken, lamb, apples, butter, and cheese. The supplement can reduce low density lipoprotein (LDL) and triglyceride levels as well as improve glucose metabolism and lower risk of diabetes.
- Copper deficiency may decrease HDL and increase LDL levels, and may result in weaker heart connective tissue and muscle, raising possibility of heart dysfunction. It is found in beef liver, nuts, seeds, oysters, sardines, crab, legumes, leafy greens, mushrooms, whole grains, and avocado. Copper supplements can delay cholesterol oxidation, minimizing plaque deposit.
- Iron is important to normal heart beat and functions. However, excess iron may result in oxidative damage to the vascular system, heart, and other organs. It is better taken in dietary form such as in seeds, dark leafy greens, nuts, dried fruits, and legumes unless a deficiency is detected.
- Sodium (salt) is important to the body’s and heart’s electrical signals, but it should be added to food sparingly as over consumption is associated with high blood pressure and cardiovascular disease.
Berries are abundant in vitamin C, antioxidants, and healthy fatty acids. They all protect the heart and blood vessels in various manners. Oranges, apples, other fruits, and their fresh juices also give multiple health benefits.
Ginger, cinnamon, cloves, turmeric, aromatic seeds, and other spices are antioxidant-rich, which have anti-inflammatory properties, detoxify the blood, and energize the heart, brain, body, and immunity. Season your food and herbal drinks with these precious spices.
Soy and legumes slow down fat and sugar absorption, lower heart disorders, diabetes, and breast cancer. Orange sweet potatoes also act against the above disorders.
Onion, garlic mustard, vinegar, pickles, hot chilies, and most condiments as well as extra virgin olive oil are heart-friendly foods, which improve circulation and lower blood pressure and cholesterol levels.
Study findings point to the heart benefits of a calorie-restrictive diet. It maintains youthful body functions with more elastic blood vessels and stronger hearts.