The occurrence of heart problems and heart failure among the young population have increased dramatically over the past few years. Therefore, it is always safer to follow a diet that keeps the heart healthy and rules out chances of heart problems. Here are nine essential nutrients that can be made a part of a regular diet for maintaining a healthy heart. 1. Omega 3 fatty acids Omega 3 fatty acids help in decreasing inflammation of the heart and preventing blood clot. Hence, the blood pressure and cholesterol levels are properly maintained. Fish oils, nuts and seeds are rich sources of this nutrient. 2. Folate Folate helps in maintaining a healthy balance of the amino acid named homocysteine in the body. As a result, it rules out the chances of heart attack. Leafy greens, peas, poultry and seafood are rich in folate. 3. Monounsaturated fat Monounsaturated fats or good fats decrease the levels of low-density lipoprotein and triglyceride in the blood. Eventually, the chances of heart attacks gets reduced. The common sources of monounsaturated fats are walnut, cashews, avocado, olive oil and almond. 4. Lycopene Tomatoes, papaya, watermelon and guava are rich in lycopene. This nutrient is a naturally occurring antioxidant that reduces the prevalence of heart diseases. 5. Magnesium Magnesium is necessary for the body to ensure that all your organs including the heart are functioning well. Thus, eat magnesium enriched foods like walnuts, legumes, Seafood, and spinach daily for a healthy heart. 6. Resveratrol Resveratrol increases the production of antioxidants and nitric oxide inside the body that maintain healthy heart and prevents blood clotting. Dark chocolate is rich in resveratrol. This nutrient is also found in peanuts, pistachios and cranberries. 7. Quercetin Quercetin is another plant derived nutrient that prevents the blood from clotting. It is a rich source of flavonoids and has anti-inflammatory properties too. Apples, broccoli, grapes and onion are rich in quercetin. 8. Calcium Calcium is an essential mineral that controls the contraction and relaxation of the muscles of the heart and helps in its healthy functioning. In addition, calcium also regulates blood pressure and aids in blood clotting. All the dairy products are rich in calcium. 9. Polyphenols Polyphenols are necessary for regulating the dilation and contraction of the blood vessels so that the blood pressure level could be properly managed. This nutrient also increases the production of nitric oxide inside the body that prevents blood from clotting. This nutrient is found in all sorts of berries, beans and nuts. The symptoms of heart problems usually remain silent in the initial phases. People can only experience symptoms like shortness of breath, chest pain, cold sweats, dizziness and nausea when heart problems get aggravated. So, consuming these essential nutrients everyday is highly recommended for everyone. These are also available in the form of Nutritional Supplements Online.
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