Nutrition plays a key role in heart health. Eating a diet that’s high in sodium, refined sugars and saturated fats can cause weight gain and increase the risk of conditions like heart disease, diabetes and high blood pressure.
However, eating foods that are rich in nutrients such as fiber, protein, healthy fats and antioxidants can help your heart stay healthy.
Here are four nutrients that promote heart health.
- Folate
Folate, also known as folic acid or vitamin B9, is necessary for the production of red blood cells and helps prevent anemia. It also helps maintain homocysteine levels, which play a role in preventing hardening of the arteries.
- Vitamin K
Vitamin K plays an important role in building strong bones and preventing osteoporosis. But it’s also vital for normal blood clotting and proper functioning of your circulatory system. A deficiency can increase the risk of bleeding disorders and artery damage, which can lead to heart disease. Foods high in vitamin K include green leafy vegetables like spinach, collards, kale, Brussels sprouts and Swiss chard; vegetable oils like soybean oil; and fruits such as kiwifruit, avocado and grapes.
- Omega-3 fatty acids
Omega-3 fatty acids are essential nutrients that protect against inflammation and plaque buildup inside the arteries. This can help lower your blood pressure and reduce your risk of stroke and heart attack. Omega-3s have also been shown to reduce triglycerides, a type of fat found in the blood that increases the risk of heart disease when levels in the blood are too high. Foods rich in omega-3s include salmon, mackerel, herring, chia seeds, walnuts, flaxseed and cod liver oil.
- Fiber
Soluble fiber reduces cholesterol by binding with cholesterol particles in the digestive tract so they can be excreted from the body instead of being absorbed into the bloodstream where it can lead to plaque buildup along artery walls.
