There are many vitamins, minerals, and micronutrients that improve heart health. These nutrients need to function at macro and micro levels for the overall health of the heart. However, only a few vitamins and their supplements are known to us. There are also other vital minerals such as calcium, magnesium, potassium, and sodium that improve heart health.
Calcium has a vital role in the working of the heart and the electrical activity of the organ. Cardiac excitation-contraction coupling is regulated by calcium. Charged calcium molecules regulate the electrical rhythms and fatal arrhythmias after entering the heart muscle cells. Milk and other dairy products, green leafy vegetables, soya, beans, and lentils are rich in calcium. Nearly 1000 to 1200 mg of calcium per day is recommended for an adult.
Avocados, almonds, dark chocolate, walnuts, and bananas contain Magnesium, which is crucial for nerve functioning. It relaxes the blood vessels and regulates blood sugar, blood pressure, and muscle functioning as well. Nearly 320-420 milligrams of magnesium per day is recommended for an adult.
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Potassium is crucial for various essential bodily functions
Sweet potatoes and beans are high in potassium which is crucial for various essential bodily functions. It is crucial for muscle functioning relaxing the blood vessels, reducing blood pressure, and protecting the heart. Around 4.7 grams of potassium is required for an individual. Sodium reduces blood pressure. However, high-sodium foods can have disadvantageous effects on the heart. Only 1500 milligrams of sodium per day is recommended. Omega- 3 fatty acid also has many health benefits. It slows down plaque formation and helps avert arrhythmia. It decreases triglyceride levels in the bloodstream.
The American Heart Association (AHA) suggests having up to 1.6 grams of omega-3 fatty acid per day is good for heart health. Doctors say though these minerals are vital for heart health, having extreme amounts of these can impact heart health adversely. The precise dose of these minerals differs from individual to individual and on the underlying health issues of an individual.
