THESE minerals keep your heart safe
Several vitamins, minerals and micronutrients combinedly are responsible for heart health. These nutrients are required at macro and micro levels for the proper functioning of one of the largest organs of the body.
Our knowledge on heart health is mostly limited to a few vitamins and their supplements available in the market.
Some of the key minerals that contribute to heart health are potassium, calcium, magnesium and sodium.
Potassium relaxes the walls of the blood vessels
Found in commonly available foods like sweet potatoes and beans, potassium is one of the most underestimated minerals, which is in fact crucial for several important bodily functions.
Potassium has a major role to play in muscle functioning which includes relaxing the blood vessels. This subsequently lowers blood pressure and safeguards the heart.
Every individual should consume 4.7 grams of potassium everyday.
Calcium controls the electrical activity of the heart
We all know that calcium has a bigger role to play in bone health.
Calcium particles play a crucial role in the electrical activity and functioning of the heart. Calcium controls cardiac excitation-contraction coupling. Charged calcium particles, Ca2+, upon entering heart muscle cells control the electrical rhythms as well as life-threatening arrhythmias.
Calcium is abundantly found in milk and other dairy products, green leafy vegetables, soya, beans and lentils.
An adult should have 1000 to 1200 mg of calcium per day.
Magnesium improves muscle and nerve functioning
Magnesium, commonly found in avocados, dark chocolate, almonds, walnuts, and bananas are extremely important for heart health as it is an essential element in nerve functioning.
Like potassium, magnesium also plays a key role in relaxing the blood vessels. It regulates blood pressure, blood sugar and muscle functions as well.
Ideally one should consume 320-420 milligrams of magnesium per day.
Sodium lowers blood pressure
Several studies have concluded on the role of sodium in lowering blood pressure. High sodium intake foods have been found to have detrimental effects on heart health by increasing risk of damaging factors like blood pressure.
For good heart health, one should limit the sodium consumption to 1500 milligrams per day.
Omega- 3 fatty acid
Omega- 3 fatty acid is known for several important health benefits it offers. From slowing down plaque formation to helping prevent arrhythmia, Omega- 3 fatty acid has several roles in heart functioning.
They also reduce the levels of triglycerides in the blood.
The American Heart Association recommends consuming up to 1.6 grams of Omega- 3 fatty acid per day.
Health tips
While these minerals are essential for heart health, consuming excessive amounts of these can affect the heart functioning negatively.
The exact dose of these minerals varies from person to person and depends on the existing health condition of the individual. It is advisable to not self medicate yourself with these supplements and instead try to include foods rich in these minerals. If there is a need to add supplements to the diet, confirm the dose from your doctor.
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