5 nutrient for your heart (includes vegetarian sources too)

These 5 nutrients are very important for your heart’s health. Make space for these in your daily food regime

Omega 3 are unsaturated fatty acids which substitute saturated fatty acids and helps in lowering cholesterol. Omega 3 counters inflammation in the body. Inflammation damages blood vessels and might lead to a stroke. Omega 3 also plays a pivotal role in decreasing triglycerides and hence is helpful in containing blood pressure.

Sources

Non-vegetarians – Fish, Oysters, Smoked Salmon

Vegetarians – Winter squash, Flaxseed, Chia Seeds, Soybeans, Spinach, Broccoli

 

Polyphenols are known to reverse the adverse effects of endothelium. Studies have shown that diet helps in reversing endothelial dysfunction and thus helps systematic inflammation, dyslipidemia, and other ailments. These are naturally present in fruits, vegetables, chocolates, spices, and beverages. Like mentioned, they improve the inner lining of blood vessels, increases good cholesterol and curbs inflammation too.

For Healthy heart

Sources

Red Wine, Dark Grape juice, Blueberries, Raspberries, Apple, Chocolate, Turmeric and Olive Oil

L-Carnitine helps in utilizing fat to produce energy for the body. They carry fatty acids into the mitochondria and assists in energy production and stimulates lipid metabolism. It helps myocardium generate energy by oxidizing long chain fatty acids. It enhances blood flow to the muscles. Studies suggest L-Carnitine post attack improves recovery.

Sources

Non-vegetarians – Red meats, Pork, Seafood and Chicken

Vegetarians – Milk, Cheese

Caution – Red Meat is not a preferred for consumption. Non-vegetarians have intestinal bacteria which converts L-Carnitine into TMA which causes heart disease. Do prefer leafy vegetables, lime water, fiber-rich food like black beans and probiotics to ensure L-Carnitine helps best.

Coenzyme Q10 (CoQ10) is of two types – Ubiquinone and Ubiquinol. Ubiquinone levels drops with age and post the age of 20, it is best to depend on dietary intake for CoQ10. It reduces the risk for recurring strokes, lower blood pressure and also helps in containing cholesterol. It lowers C-reactive proteins which damage tissues and causes heart attacks.

 

Sources

Non-vegetarians – Fish and Chicken liver

Vegetarian – Soybean, Sesame, Rapeseed, Parsley, Brocolli

Folates or folic acid is a type of B Vitamin (B9) which helps break down homocysteine, an amino acid in the blood which is known to increase the risk of coronary heart disease. It improves and maintains flexibility of endothelial blood vessels. It is known to show improvements in oxidative stress an accelerant to cardiovascular diseases.

People most at risk of folate deficiency are

  • Pregnant women
  • Alcoholics
  • People with liver or kidney disease
  • Diabetics

For a healthy heart

Sources

Non-vegetarian – Beef liver, Chicken liver

Vegetarian – Spinach, lentils, Asparagus, Avocado, Beets, Chickpeas

Did you know?

Coffee is both good and bad

Good and bad for heart

Coffee – Coffee can both accelerate and prevent heart attacks.

Reason – Guess?

No, you guessed it wrong. and yes it isn’t just about the number of cups you drink.

We, humans, have a gene CYP1A2 and there are two variants of this gene. If we have the better variant, it will help us metabolize coffee better and prevent heart attacks. They should drink coffee. The other variant slows the metabolization of coffee and accelerates heart attack.

If you have a genetic tendency of heart disease, know your gene variant. Something as simple as coffee can help you prevent heart risk. Knowledge is power, isn’t it?

To know about how genes impact your body, get your genes tested. A gene can reveal a lot about a person. Read how your body’s endurance is determined by genetics.