9 Nutrients For A Healthy And Strong Heart Into Old Age

If you regularly incorporate these nutrients into your diet, you can promote your heart health.

There are a number of particularly important nutrients to include in your diet to help you move into old age with a healthy  heart  .

We all know that you can only enjoy a long life if you stay healthy into old age. 

Therefore, one of the greatest goals that we define in our everyday life should be the best possible maintenance of our health. This is the only way to ensure that a long life is accompanied by a correspondingly high quality of life.

However, long-lasting health depends on many factors, everyone is aware of that.

Without a doubt, it is our diet that determines whether we are overweight or not,  whether the cholesterol level is balanced and also whether blood pressure or blood sugar are normal.

Eating well and thus leading a better life is the magic formula to use whenever possible.

We recommend that you make the following changes and include the 9 nutrients in your diet that we will then introduce to you now. This is how you ensure a healthy and strong heart .

1. Omega 3 and essential fatty acids

On our blog we repeatedly report on the advantages of a Mediterranean diet.

• Natural oils and fresh fish are the most popular among the many choices that this type of diet has to offer.
• This is because these foods contain monounsaturated fatty acids (oleic acids) in particular, which are indispensable for reducing cholesterol and excessively high triglyceride levels.

If you include foods high in omega 3 in your diet, you can also prevent cardiovascular inflammation.

2. Magnesium

• Magnesium is an essential mineral that produces a certain type of energy that relaxes muscles, especially those of the heart.
• Consuming a sufficient amount of magnesium protects against strokes and heart attacks. 
• Another curious fact is that from a medical point of view, women in particular suffer from a magnesium deficit.
• Don’t hesitate and talk to your doctor about whether you need to take magnesium supplements or not.

3. Coenzyme Q10

The coenzyme Q10 performs its tasks in the body together with magnesium, selenium, vitamin C, vitamin E and zinc.

A balanced amount of these nutrients is a guarantee of a healthy heart well into old age.

It is important to know that the coenzyme Q10 is an antioxidant that is mainly contained in foods that should only be consumed in appropriate quantities.

Here you should always make sure that the food comes from a healthy and, if possible, organic origin.

The following foods contain coenzyme Q10:

• white meat like chicken or turkey
• Eggs
• mackerel
• Sardines
• salmon

4. Vitamin D

We are only just beginning to discover the great benefits that vitamin D can offer us.

• The simple habit of repeatedly exposing yourself to the sun for a few minutes can protect against a wide variety of diseases. Most of them have to do with the heart.

Vitamin D can mainly be found in eggs, fish and also in some dairy products that are fortified with vitamin D.

5. With vitamin C and a healthy heart into old age

Vitamin C is a powerful antioxidant and should not be missing in any diet that aims to maintain good health into old age.

• The vitamin C prevents cell damage, reduces bad cholesterol (LDL) and keeps the arteries sufficiently strong and flexible.
• Don’t hesitate and start your day with a glass of warm water with lemon.
• You can also prepare delicious salads, which you can combine with strawberries, nuts or a few strips of chicken breast and pomegranate seeds or kiwi, for example.

Enojy your meal!

6. Probiotics

It is possible that you might be surprised at first to find probiotics in this list of healthy heart nutrients.

• We should start to think a little more about the health of our intestinal flora. Because a disturbed intestinal flora increases the risk of developing a weak immune system and thus triggering a systemic inflammatory reaction over time.

An unbalanced intestinal flora leads to a poorer absorption of important nutrients and thus serious and increasing problems for the heart can arise.

7. Allicin

It is a nutrient found in garlic that is responsible for its characteristic odor.

Allicin also has a powerful effect on the functioning of the heart and arteries. For example, it relieves inflammation in the area of ​​the blood vessels or improves blood circulation.

Don’t hesitate and include garlic in your daily diet. All you have to do is mash it and let it steep for 5 minutes before adding the garlic to your dishes.

In this way , the effect of the allicin is increased even further.

8. Lycopene

Lycopene is a particularly important carotenoid when it comes to protecting us from a wide variety of heart diseases.

Thanks to the lycopene, which is contained in tomatoes or carrots, for example, the arteries retain their elasticity and their innermost layer is protected so that arteriosclerosis does not stand a chance.

9. Vitamin E

Vitamin E can be found in avocados, spinach or almonds. 

These foods have antioxidant properties and protect the body by lowering bad cholesterol (LDL) levels and raising good cholesterol (HDL) levels.

So you should always remember how important it is to combine all kinds of nutrients in a balanced way.

Because just a lack of magnesium or vitamin C can lead to this magical formula being broken and the health of the heart and blood vessels in danger.