Which key nutrients should you look out for when choosing functional foods to promote heart health?
This article will explore the impact of functional food on cardiovascular health. In my role as a nutritionist and dietician, I am often asked what nutrients are essential to eat for cardiovascular health. This information will help you learn about the essential nutrients that are important for your heart's health, and how you can incorporate these into daily meals.
Heart Health: Nutrients are Important
The leading cause of mortality in the world is heart disease. This makes it a priority to maintain good health. Certain nutrients are essential for maintaining good heart health and helping to reduce the risks of heart disease.
The American Heart Association, as well as numerous other studies have shown that a diet high in nutrients helps prevent heart disease. These nutrients help lower blood pressure, reduce cholesterol levels, and decrease inflammation--factors that contribute significantly to heart diseases. These nutrients, as with all other foods, should be taken in moderation. Excessive intake can lead to health problems.
What To Note Before You Start
It's crucial to know that there is no one food or nutrient which can ensure heart health. For a heart-healthy diet, regular exercise, and a healthy life style are essential.
Also, it's important to note that, while some foods may be marketed as "heart healthy," they could contain high amounts of salt or sugar, both of which can negatively affect the heart. Always read the labels of products before buying.
Key Nutrients and Foods for Heart Health
- Fibre: Oats, whole grains, fruits and other foods are rich in fiber. A high fiber diet has been linked to a reduced risk of cardiovascular disease.
- Omega-3 Fatty Acids - Found primarily in fish such as salmon and mackerel and fatty fish, omega-3 fat acids reduce inflammation and blood pressure.
- Potassium is found in bananas, sweet potatoes and other foods. It helps to regulate blood pressure.
- Magnesium is found in spinach, almonds and other foods. It can lower blood pressure.
- Vitamin D is present in fortified foods such as milk. Vitamin D deficiency has been linked to a higher risk of cardiovascular disease.
- Vitamin B12 is found in meat, dairy products and other animal-based foods. It helps to maintain healthy blood cells.
- Antioxidants are found in dark chocolate and nuts, as well as berries. They protect cells from damage.
- Monounsaturated Fats: Avocados and olive oils contain healthy fats which help to lower cholesterol.
- Stanols, or plant sterols, are substances found in margarines, fortified food, and other foods that can lower LDL cholesterol (bad cholesterol).
- Lycopene, a powerful antioxidant that is found in watermelon and tomatoes, can prevent heart disease.
Heart Health: Additional Tips
Consider making lifestyle adjustments in addition to incorporating the nutrients. Heart health is improved by regular physical activity, stress management, quitting smoking, alcohol reduction, and maintaining a healthy body weight. Regular checkups can also help you monitor your heart's health. They will detect potential problems early.
Conclusion
The key to good heart health is not one single nutrient, but rather a combination. Combining a balanced diet with Omega-3 fatty acid, vitamins and minerals as well as a healthy life style can help maintain heart health. It's never too early to make healthier choices.
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