A diet full of heart-healthy vitamins and minerals will minimize the risk of cardiovascular diseases such as vitamin D, vitamin K2 and Omega 3.
* Vitamin D .
Vitamin D is known as the “sunshine vitamin” and is synthesized by the body when exposed to sunlight. The Cleveland Clinic says vitamin D has the potential to aid in the treatment of diabetes and cancer, strengthen bones, and prevent heart disease. Vitamin D intake is 200 IU to prevent rickets but a larger amount is recommended for heart disease prevention. According to the Cleveland Clinic, many doctors recommend a dosage of up to 2,000 IU per day.
Foods rich in vitamin D: fish, whole milk, cereal yogurt, tofu, soy milk…
* Vitamin K2.
Calcium accumulation in the arteries around the heart increases the risk of cardiovascular disease. For this reason, anything that can reduce this buildup will help prevent cardiovascular disease. Therefore, vitamin K2 is thought to be able to support this disease by preventing calcium deposition and preventing atherosclerotic plaque formation in the vessel walls, helping to prevent atherosclerosis. High intake of vitamin K2 is strongly associated with reduced cardiovascular disease.
Foods rich in vitamin K2: found in high-fat milk produced from grass-fed cows, liver and other organs, as well as egg yolks.
* Omega-3 .
A heart-healthy vitamin and mineral, Omega-3s come in three varieties: Alpha linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). Omega-3 helps promote heart health by reducing triglyceride fat, increasing the amount of good HDL cholesterol in the blood in people with hyperlipidemia, and has the effect of lowering blood pressure, reducing the risk of stroke, improving the ability to blood circulation.
Foods rich in Omega-3: found in marine fish such as mackerel, tuna, sardines, salmon, herring, etc.
* Vitamin E.
A study in Cambridge (UK) showed that when taking high doses of vitamin E (400-800 IU/day) in patients with coronary artery stenosis due to atherosclerosis, after 200 days of taking the drug, the risk of myocardial infarction was increased. heart disease decreased by 77% and the risk of other cardiovascular diseases decreased by 47%. The American Heart Association recommends consuming a diet rich in antioxidant vitamins such as vitamin E rather than taking supplements.
Foods rich in vitamin E: Good sources of vitamin E include nuts and some oils.
* Folic acid (vitamin B9) .
Folic acid (also known as vitamin folate) helps reduce the risk of cardiovascular disease, treat anemia. Folate is needed for the body to develop the spinal cord during the first 3 months of pregnancy. People who drink a lot of alcohol will reduce the level of this vitamin in the body.
Foods rich in folic acid: Vitamin folate is found in black beans, beets, brown rice, beef liver, broccoli, avocados…
* Magnesium .
Among heart-healthy vitamins and minerals, magnesium is an essential mineral for heart health. Researchers from Tel Aviv report in the journal Harefuah (May 2011), that magnesium helps prevent heart disease by preventing calcium buildup in the arteries, improving fat metabolism, and preventing arrhythmias. deadly heart… Consult your doctor before increasing your magnesium intake or taking supplements, because it may affect certain medications you are taking.
* Vitamin B12.
A heart-healthy vitamin and mineral, vitamin B12 helps prevent anemia. Vitamin B12 is needed to make certain enzymes that help maintain the health of nerves and cells. B12 helps body growth, helps with appetite and is essential for the production of red blood cells.
Foods rich in vitamin B12: found in foods such as lamb liver, liver pate, pork, duck meat, eggs, some cereals…
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