Heart health plays a huge role in overall well-being. Alongside regular exercise and a balanced diet, certain vitamins and nutrients are especially helpful for keeping the heart strong.
Here’s a rundown of the top vitamins and nutrients that support heart health and where to find them in foods:
Vitamin B1 (Thiamine):
Vitamin B1 helps the body turn food into energy and keeps the nervous system working well. It also helps maintain heart muscle health. Good sources include whole grains, lean meats, and nuts.
Vitamin B6:
Vitamin B6 regulates homocysteine levels, an amino acid that can contribute to heart disease if too high. It also helps produce red blood cells that carry oxygen throughout the body. Chickpeas, tuna, and salmon are rich sources of Vitamin B6.
Vitamin B12:
Vitamin B12 also helps control homocysteine levels and plays a role in red blood cell production. Foods high in B12 include lean meats, fish, and dairy products.
Vitamin C:
As an antioxidant, Vitamin C helps protect the heart by reducing inflammation and lowering blood pressure. It also aids in iron absorption, which supports overall heart health. You can get Vitamin C from citrus fruits, strawberries, and bell peppers.
Vitamin D:
While Vitamin D is commonly linked to bone health, it also supports heart health by regulating blood pressure and helping blood vessels function better. Fatty fish, egg yolks, and fortified dairy products are good sources of Vitamin D.
Vitamin E:
This antioxidant helps prevent heart disease by reducing the oxidation of LDL cholesterol, which can cause artery plaque buildup. Vitamin E is found in nuts, seeds, and leafy green vegetables.
Folic Acid (Vitamin B9):
Folic acid helps lower homocysteine levels and is essential for making red blood cells. Foods rich in folic acid include leafy greens, beans, and fortified grains.
Omega-3 Fatty Acids:
Omega-3s are vital for heart health because they reduce inflammation and lower triglyceride levels, which are linked to heart disease. Fatty fish like salmon, as well as flaxseed and chia seeds, are excellent sources.
Getting These Nutrients from Food
These heart-healthy vitamins and nutrients are most effective when they come from a balanced diet. By eating a variety of foods, you can naturally obtain these vitamins:
- Vitamin B1: Whole grains, lean meats, and nuts
- Vitamin B6: Chickpeas, tuna, and salmon
- Vitamin B12: Lean meats, fish, and dairy products
- Vitamin C: Citrus fruits, strawberries, and bell peppers
- Vitamin D: Fatty fish, egg yolks, and fortified dairy products
- Vitamin E: Nuts, seeds, and leafy green vegetables
- Folic Acid: Leafy greens, beans, and fortified grains
- Omega-3 Fatty Acids: Fatty fish, flaxseed, and chia seeds
Supplements: Proceed with Care
While supplements can help fill nutritional gaps, it’s always best to get most nutrients from food. Some vitamins and nutrients, especially in large amounts, may interfere with medications or cause side effects. For these reasons, it’s a good idea to talk to a healthcare provider before taking any new supplements.
Additional Lifestyle Choices for Heart Health
Beyond diet, certain lifestyle habits are essential for heart health. Quitting smoking, managing stress, getting enough sleep, and staying active all contribute to reducing the risk of heart disease.
To sum it up, maintaining heart health means focusing on a nutrient-rich diet, including vitamins like B1, B6, B12, C, D, E, folic acid, and omega-3 fatty acids. These nutrients are most beneficial when consumed through food sources such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
A healthy lifestyle also includes regular exercise, adequate sleep, stress management, and avoiding tobacco use for long-lasting heart health.
If you care about heart health, please read studies that vitamin K helps cut heart disease risk by a third, and a year of exercise reversed worrisome heart failure.
For more information about heart health, please see recent studies about supplements that could help prevent heart disease, stroke, and results showing this food ingredient may strongly increase heart disease death risk.
