One thing is for sure: a well-balanced diet is essential to your heart health arsenal. In addition to avoiding the dastardly culinary criminals of sugar, saturated fat, and ultra-processed treats, it’s important to pack plenty of nutrients to fuel your cardiovascular health. Read on to learn more about the list of vitamins for the heart:
- L-carnitine
- Vitamin E
- Vitamin C
- Antioxidants
- Coenzyme Q10
- Omega 3
- B vitamins
- Magnesium
- Plant Sterols
- Vitamin K
- Garlic
- nuts
- Honey
plant power
A plant-based diet – eating foods derived exclusively from plants, such as vegetables, fruits, legumes, grains, nuts, and seeds – is a powerful weapon for cardiovascular health. And the science for this is pretty unanimous. Renowned studies, including Caldwell Esselstyn’s (1980-present) Lifestyle Heart Study (1990), provide strong evidence to suggest that a plant-based diet can significantly lower blood pressure and cholesterol levels and improve overall heart health.
Mount Abu Open Heart Trial (2011)
In an open study in India, researchers analyzed the effects of a plant-based diet on 123 cardiac patients. Participants on a whole-food, plant-based diet saw an impressive 91% trend in plaque regression within the heart vessels. Incredible.
Replenish fiber
Whole grains, fruits, vegetables, legumes, nuts, and seeds have one thing in common: they are all filled with fiber. In many ways, fiber is the number one nutrient for heart health. Dietary fiber supports the reduction of non-HDL (“bad”) cholesterol and helps control blood sugar. Eating more plant-based foods is an easy way to increase your fiber intake.
A Taste of Honey
With an abundance of fruits, vegetables, oily fish (sardines, salmon, anchovies, and mackerel), whole grains, legumes, nuts, beans, unsaturated fats (olive oil), and modest amounts of meat and dairy, the Mediterranean diet is uniquely positioned to support heart health.
Your heart loves this cuisine because it’s low in unhealthy saturated fats and rich in nourishing omega-3 fatty acids and monounsaturated fatty acids. Best of all, it boasts a high fiber content, antioxidants, potassium, and B vitamins that fuel your cardiovascular system.
Healthy Eating Rules for the Heart
Avoid foods that clog arteries – limit your intake of saturated fats (often found in high-fat dairy products, jerky, fatty cuts of meat and cookies) and trans fats (frozen meals, baked goods, and fast food).
Switch to healthier fats – use olive oil or canola oil instead. Rapeseed oil is a nutritional and culinary star because it can be used at high temperatures.
Cook without salt, lighten up with a salt shaker and limit your intake of refined, ultra-processed foods.
Eat at least 5 servings of fruits and vegetables every day. They are satiating, versatile, and full of fiber for your heart.
Whole grains help manage cholesterol and blood pressure and may even prevent type 2 diabetes. Think quinoa, brown rice, and oats.
nuts
Are you hesitant to graze on nuts in light of their high-fat reputation? Think again. These little powerhouses contain fat, but most importantly, they’re the healthy kind: monounsaturated and polyunsaturated fatty acids that help lower “bad” cholesterol. Try chewing on a healthy handful every day. Add them to yogurt, salads, or morning porridge (another heart-healthy meal).
Did you know? A recent study published by the American Heart Association found that women who consumed a higher proportion of their daily calories after 6 p.m. were at greater risk of developing cardiovascular disease.
Key Nutrients
What vitamins are best for the heart and blood vessels? Aside from eating greens and passing bacon, there are a bunch of heart-healthy nutrients that you should also try to eat in abundance. Make a conscious effort to turn on as many of these nourishing heroes as possible to give your heart the energy it needs to beat happily for years to come.
L-carnitine
An amino acid found in animal protein, fermented soy products, and avocados, L-carnitine is found in almost every cell in our body. This nutrient has shown tremendous promise in supporting heart health. Along with maintaining optimal cholesterol levels, this critical nutrient promotes the breakdown of fats for energy, promoting overall cardiovascular health.
Vitamin E
Known for its powerful antioxidant properties, vitamin E is loaded with heart-healthy nutrients. It is believed that “bad” cholesterol harms the integrity of blood vessels. Add plenty of vitamin E-rich almonds, avocados, pumpkin, and spinach to your diet to protect your heart.
Vitamin C
Due to its role in normal collagen production and blood vessel function, vitamin C is another powerful antioxidant that is essential for cardiovascular health. No wonder there is a well-established link between high fruit and vegetable intake and heart health.
Anthocyanidins
A member of the flavonoid family of powerful plant pigments, anthocyanidins are traditionally found in purple-colored foods such as berries. These impressive antioxidants supposedly support the body’s collagen, the structural protein that gives blood vessels their strength. Blackberries, strawberries, raspberries, and blueberries are some of the healthiest (and tastiest) foods for the heart.
Coenzyme Q10 (CoQ10)
A natural enzyme found in every cell of the body – with the highest concentrations in the heart – CoQ10 acts as an energy producer and antioxidant. Research shows that CoQ10 may support cardiovascular health.
Interestingly, prescription cholesterol-lowering drugs are known to deplete CoQ10 in the body, so getting enough from your diet is essential if you take them. Fish and meat are the best sources of CoQ10, although smaller amounts can be found in whole grains, nuts, soybeans, and vegetables such as broccoli and spinach.
Omega 3 fatty acids
Fatty fish (salmon, sardines, mackerel, anchovies, and tuna) rich in the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are praised for nourishing the heart.
DHA and EPA contribute to normal heart function (based on a daily intake of 250 mg). Did you know that eating just two servings of oily fish is enough to support overall heart health?
Not a fish lover? Do not be afraid. You can still get omega-3s from walnuts, chia seeds, and flaxseeds. However, keep in mind that these plant sources only contain alpha-linolenic acid (ALA). ALA must be converted in the body to DHA and EPA, but this process is highly inefficient, so you will need to consume more of these sources to support cardiovascular health.
B vitamins
Vitamins for heart health include B vitamins. This family of vitamins ensures your well-being on all fronts, with vitamins B6, B9, and B12 stretching all the stops for heart health. These nutrients contribute to the normal metabolism of homocysteine, an amino acid that can negatively affect heart health.
To keep your B vitamins abundant and healthy, make a conscious effort to cram enough whole grains, legumes, eggs, nuts, seeds, and leafy vegetables into your meals.
Magnesium
Magnesium is your one-stop shop for health and nutrition, playing a role in over 300 biochemical reactions in the body. This mineral is a powerful weapon for cardiovascular health, along with normal bone health, muscle function, and protein synthesis. Spice up an array of whole grains, legumes, green leafy vegetables, nuts, seeds, and dark chocolate for a magnesium kick.
Vitamin K2
Although little known, Solgar vitamin K2 can significantly affect your cardiovascular health. Vitamin K2 helps the body use calcium properly so that it is deposited in the bones instead of circulating in the blood. For a hearty dose of vitamin K2, try including more servings of organ meats, liver, high-fat dairy, and egg yolks in your weekly diet.
Plant Sterols
Plant sterols are strong cholesterol-like substances found naturally in vegetables, fruits, grains, and nuts. When consumed in large amounts, these beneficial compounds reduce the intestinal absorption of “bad” cholesterol, which can otherwise compromise heart health. Some products, such as spreads and juices, are fortified with plant steroids to help you reach the recommended daily amount of 2-2.5g.
Garlic
From fighting colds to acne, garlic has long been known for its healing and versatile properties. The antioxidant allicin gives this bulb some serious stellar purported health benefits. Adding more garlic to your daily diet can support cholesterol levels, positioning it as a nutritional star for cardiovascular health. Add liberally to curries, soups, salad dressings, and vegetables.
