Top 10 essential nutrients to prevent heart damage The food choice you make can put you at risk of various heart diseases or save you from developing them. Learn more about such nutrients in food which are bad or good for your heart, with the help of our expert Shilpa Mittal - Nutritionist, Diet Consultant and Founder of Nutrilife Health Management, Mumbai. # 1: Phytoestrogens These nutrients are mainly found in plants and the best sources of these nutrients are soy, watermelon, onions, garlic, broccoli and tea. According to various researches, it helps in reducing the formation of blood clots and lowers the risk of clots, stroke and cardiac arrhythmias. #2: Phytosterols These are plant sterols that resemble the properties of cholesterol, thus they help in lowering blood cholesterol or low density lipoprotein. These are generally found in all types of nuts, seeds and wheat germ. #3: Carotenoids These nutrients are found in many colourful fruits and vegetables. Thus, add lots of colour to your plate because they are filled with heart-protective antioxidants. Besides, they also help to prevent toxin or plaque build-up in the arteries. #4: Monounsaturated fatty acids They are one of the best heart protecting nutrients - monounsaturated fatty acids help in lowering bad cholesterol. Some of the best sources of monounsaturated fatty acids are rapeseed, walnut and groundnut oils, and avocados. #5: Selenium They work with vitamin E and helps in cleaning up damage caused by free radicals. Include foods like lentils, wholemeal bread, sardines and Brazil nuts to improve the damage caused by free radicals. #6: Omega-3 fatty acids The best sources of Omega-3 fatty acids are walnuts, fishes like salmon, tuna and flaxseeds. These fatty acids help in boosting your immune system, reduce blood clots, and protect your heart against attacks. #7: Flavonoids They are antioxidants that help in protecting your heart from damage, and helps in better absorption and action of vitamin C in the body. The best sources of flavonoids are green tea, fruits and vegetables. #8: Vitamin A, C and E Various vitamins including A, C and E, help in preventing fats to deposit in the arterial walls. The best sources of these vitamins are all types of fruits and vegetables. #9: B-complex vitamins Various B complex vitamins like folate and vitamin B-6 helps in preventing blood clots and hardening of the arterial walls. B-Complex if found in fish, pulses, nuts, chicken and potatoes. #10: Folic acid This acid helps in reducing the risk of developing cardiovascular related diseases. Rich sources of folic acid are green leafy vegetable, mushrooms, pulses, nuts, fruits and root vegetables.
Posted on: Tue, 01 Oct 2013 09:31:43 +0000
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