Key Nutrients for Cardiovascular Health

February is Heart Health month – a timely reminder to give our hearts and cardiovascular system extra attention and care. Heart disease is largely preventable, and the positive impact of consuming a heart-healthy diet cannot be underestimated. A heart-healthy diet is based on whole grains, nuts, seeds, legumes, and an abundance of fresh fruits, vegetables, herbs, and spices. Below we’ll take a look at several standout nutrients and their role in supporting our cardiovascular health.

1. Omega-3 fatty acids: Long-chain omega-3 fatty acids such as EPA and DHA help support a healthy flow of oxygen and blood to the heart, arterial flexibility, and healthy triglyceride levels. EPA and DHA can be found in the diet from cold water fatty fish such as salmon, mackerel, tuna, and herring. To supplement dietary intake, swing by the Nourish Department to check out high-quality fish oil supplement options.
2. L-arginine: This amino acid is a precursor to nitric oxide, which helps improve blood flow, supports healthy blood fluidity, and may reduce clotting. Nuts and seeds are great dietary sources of L-arginine. Nitric oxide can also be produced via nitrates found in beets.
3. Antioxidants: Dietary antioxidants reduce levels of systemic inflammation and the risk of heart disease and stroke. These include carotenoids, flavonoids, polyphenols, and vitamins A, C and E. The Mediterranean diet is particularly rich in these nutrients due to the abundance of fresh fruits and vegetables. To ensure you’re consuming plenty of antioxidants, eat the clean rainbow of fresh produce (red, orange, yellow, green and blue/purple fruits and vegetables) and incorporate plenty of fresh herbs and spices.
4. Fiber: Dietary fiber, particularly soluble fiber, helps to lower cholesterol, reduce the risk of heart disease, and support healthy blood sugar levels. Soluble fiber is highly viscous, or gel-forming, and feeds our beneficial microbes once it makes its way to our colon. Good dietary fiber sources include legumes, fruits, vegetables, and oats.
5. Magnesium and Potassium: These two minerals are absolutely essential to proper functioning of our cardiovascular system, and low magnesium in particular is correlated with atherosclerosis and cardiovascular disease. Good dietary sources of these minerals include dark leafy greens, legumes, nuts, seeds, whole grains, bananas, and avocadoes.

If you’re curious to learn more about eating a heart-healthy diet or nutrition for cardiovascular health, email healthcoach@ellwoodthompsons.com to book a free 30-minute virtual nutrition counseling session.