Vitamin D helps prevent cardiovascular diseases
Vitamin D is absorbed by the body when exposed to sunlight. Sunbathing for about 15 minutes in the morning can provide enough vitamin D for the body. Older people or people with darker skin may need to sunbathe longer to absorb vitamin D effectively.
Vitamin D may help maintain heart health. Some foods rich in vitamin D include salmon, tuna, egg yolks, and fortified cereals.
Fiber helps maintain a healthy heart
Soluble fiber can help lower bad cholesterol (LDL) and lower blood pressure. In addition, fiber also helps you feel full longer, thereby reducing food intake and maintaining a reasonable weight.
Good sources of heart-healthy fiber include oatmeal, whole grains, beans, and fruits and vegetables.
Omega-3 fatty acids help maintain a healthy heart
Omega-3s help clear arteries, stabilize blood pressure and reduce the formation of triglycerides – the type of fat that increases the risk of heart disease. The American Heart Association (AHA) recommends eating fish at least twice a week, about 100g per meal. Fish rich in omega-3 fatty acids include salmon, herring and mackerel.
People who need extra omega-3s can take fish oil capsules, but should consult their doctor about the appropriate dosage.
Lycopene helps improve heart health
Lycopene is found mainly in tomatoes, especially ripe tomatoes. Lycopene helps reduce the risk of heart disease when the diet lacks the antioxidants needed by the body.
Isoflavones help reduce the risk of cardiovascular disease
Isoflavones are plant compounds that have been shown to lower blood lipids and improve heart health. Soybeans and soy products are a good source of isoflavones. They also contain many other heart-healthy nutrients, including fiber and antioxidants.
Vitamin K helps improve heart health
Vitamin K helps keep arteries clear and aids in blood clotting. Vegetables like spinach and kale are good sources of vitamin K. According to the American Heart Association, increasing your intake of leafy greens may help reduce your risk of heart disease.
