Certain vitamins and minerals (micronutrients) may help improve heart health, by reducing oxidative stress and inflammation…
Lifestyle choices are closely linked to health, and this is especially true for a healthy heart. Regular exercise, adequate sleep, and not smoking are some of the lifestyle habits that are known to be good for the heart.
Diet, or what you eat, can have a positive or negative impact on your heart. In addition to specific foods or food groups, your intake of essential vitamins and minerals (micronutrients) is an important part of the relationship between diet and heart health.
1. What are micronutrients?
Micronutrients are vitamins, minerals, or other trace elements that are essential for the growth, development, and maintenance of the human body.
Although they are needed in small amounts, the human body cannot produce them on its own. In simpler terms, this means that the body cannot produce these nutrients on its own, so they need to be supplemented through food intake or by taking supplements (if the diet is inadequate).
Diet can have either a positive or negative impact on the heart.
2. How do micronutrients help the heart?
Oxidative stress and inflammation are negative factors that can come from poor diet, lack of exercise, stress, and some genetic factors.
Oxidative stress can trigger plaque to form in the arteries. When plaque builds up, it can reduce blood supply to vital organs like the brain and heart. Over time, this can lead to serious health consequences like heart attacks and strokes.
Micronutrients play an important role in cardiovascular health through mechanisms related to inflammation, oxidative stress, and endothelial function. Certain micronutrients, such as calcium, zinc, vitamin D, and selenium, have shown promise in supporting cardiovascular health.
3. Best Vitamins for Heart Health
Accordingly, vitamin D is an indispensable micronutrient for cardiovascular health. Food sources of vitamin D include fatty fish (such as salmon)…
Folic acid alone, as well as folic acid supplementation with B6 and B12… may reduce the risk of stroke. B vitamins help lower high homocysteine levels. Elevated homocysteine is associated with an increased risk of heart disease.
Vitamins C, E, and beta carotene are powerful antioxidants that also play an important role in heart health.
4. Best Minerals for Heart Health
Zinc and selenium top the list of minerals that are good for the heart. Selenium and zinc are thought to play a role in reducing the risk of heart disease by helping to regulate inflammation and oxidative damage. As an antioxidant, zinc prevents the formation of free radicals, which can damage cells and cause degenerative diseases. Both are found in fish and meat.
Potassium, magnesium and calcium can also control blood pressure, which is an important risk factor for heart disease.
5. How to get more micronutrients?
Although there are many supplements on the market, it is better to get vitamins and minerals from your diet. Not only are they cheaper, they are also more easily absorbed, which helps prevent overconsumption of specific micronutrients (as too much of certain vitamins and minerals can have negative health effects).
You can get most of the micronutrients you need from the foods you eat every day. Accordingly, it is recommended to eat a diet rich in fruits, vegetables, whole grains, lean meat, poultry, fish, seafood, healthy fats (nuts). For example, zinc can be found in beef, veal, pork, lamb, cereals, nuts, fish, vegetables, milk and some dairy products.
Consuming too much of the necessary vitamins and minerals (especially through supplements) does not provide additional benefits and can cause side effects. Although rare, vitamin D toxicity is a potential consequence of over-supplementation that can lead to constipation, confusion and hypercalcemia…
There is no magic age to start consuming more micronutrients to support health. The key is to build healthy, balanced eating habits, minimizing the intake of highly processed foods (excessive) at any age. Overall, heart-healthy habits will help prevent cardiovascular disease as you age, and nutrition is part of this lifelong journey.
