As you age, your heart naturally weakens. Changes occur in the structure and functioning of this organ, which occur at a different pace for each person. Your lifestyle and eating habits also affect how long it will remain healthy and strong. If you want to support your heart, include vitamins and minerals in your daily diet that can help it function.
Important vitamins for the heart
Oxidative stress and the concentration of homocysteine in the body have a particular impact on the health of the heart. To keep your heart in good condition, you should pay special attention to oxidative stress, which is caused by free radicals circulating in the body. In addition, an appropriate level of homocysteine is also important. Vitamins A, C and E contribute to protecting cells from oxidative stress, while B vitamins contribute to maintaining the correct concentration of homocysteine in the blood.
Vitamin A
Retinoids called vitamin A are strong antioxidants that play a role in the process of cell specialization. The daily requirement for vitamin A in an adult is 800 μg.
| Food Source | Vitamin A (IU/100 g) |
| Liver | 18 000 IU |
| Sweat potatoes | 14 190 IU |
| Kale | 9 990 IU |
| Pumpkin | 8 500 IU |
| Butter | 2 500 IU |
| Eggs | 520 IU |
B vitamins
Vitamin B12, B6 and folic acid have a key impact on the concentration of homocysteine in the body. The daily requirement for vitamin B12 in adults is 2.4 μg, for vitamin B6 – 1.4 μg, and for folates as much as 200 μg.
| Top dietary sources of vitamin B12 | Vitamin B12 content per 100 g |
| Clams | 90 µg |
| Chicken liver | 25 µg |
| Smoked mackerel | 9 µg |
| Salmon | 3 µg |
| Beef | 2.6 µg |
| Eggs | 1.1 µg |
| Top dietary sources of vitamin B6 | Vitamin B6 content per 100 g |
| Buckwheat groats | 0.67 mg |
| Wheat germ | 1,300 µg |
| Liver | 60 µg |
| Poultry | 55 µg |
| Sardines | 15 µg |
| Eggs | 10 µg |
| Top dietary sources of folic acid | Folic acid content per 100 g |
| Kale | 140 μg |
| Arugula | 95 μg |
| Brussels sprouts | 60 μg |
| Spinach | 58 μg |
| Asparagus | 52 μg |
| Whole grain bread | 42 μg |
Vitamin C
When listing vitamins to support the heart, it is impossible to forget ascorbic acid, which is famous for its antioxidant properties. It neutralizes free radicals and helps in the proper production of collagen, in order to maintain the proper functioning of blood vessels. An adult needs 80 mg of vitamin C daily.
| Top dietary sources of vitamin C | Vitamin C content per 100 g |
| Yellow, red, and green bell peppers | 160, 130, 80 mg |
| Parsley | 160 mg |
| Kiwi | 93 mg |
| Broccoli | 90 mg |
| Brussels sprouts | 85 mg |
| Strawberries | mg |
Vitamin E
Tocopherols and tocotrienols are other powerful antioxidants that contribute to a healthy heart by protecting cells from free radicals. Adults need 12 mg of vitamin E per day.
| Top dietary sources of vitamin E | Vitamin E content per 100 g |
| Sunflower seeds | 35 μg |
| Rapeseed oil | 26 μg |
| Almonds | 26 μg |
| Sunflower oil | 25.6 μg |
| Olive oil | 14.5 μg |
| Hazelnuts | 15 μg |
Remember that the demand for individual vitamins depends on age and gender. If you want to take care of your health after menopause, check which vitamins are especially important for women over 50.
Minerals for the heart
The next nutrients important for the heart are macro- and microelements. Mineral substances participate, among others, in the contractions of the heart muscle. They contribute to maintaining proper blood pressure.
Potassium
This macronutrient has a key impact on blood pressure and a regular heartbeat, because it supports the proper functioning of muscles. The daily requirement for potassium in adults is 2000 mg.
| Top dietary sources of potassium | Potassium content per 100 g |
| Avocado | 600 mg |
| Potatoes | 443 mg |
| Bananas | 360 mg |
| Beets | 348 mg |
| Pineapple | 220 mg |
| Peaches | 152 mg |
Calcium
Calcium is another mineral essential for health. It has a beneficial effect on the condition of bones and teeth, the functioning of the nervous system, and also on the clotting processes. According to recommendations, an adult needs 800 mg of calcium per day.
| Top dietary sources of calcium | Calcium content per 100 g |
| Parmesan | 1380 mg |
| Poppy seeds | 1266 mg |
| Gouda cheese | 807 mg |
| Hazelnuts | 186 mg |
| Natural yogurt | 170 mg |
| Milk | 120 mg |
Sodium
This element, together with calcium, affects the body’s water balance. The balance of both minerals contributes to normal blood pressure. The most sodium is contained in table salt, which is present in most food products. 1 teaspoon of salt contains about 2000mg of sodium, which meets the daily requirement for this element. The World Health Organization recommends not to exceed the intake of 5-6g of salt per day, which is equivalent to 1 flat teaspoon.
Magnesium
The chemical element supports the work of the nervous and muscular systems. Adult men need 350mg of magnesium per day, and women – 265mg.
| Top dietary sources of magnesium | Magnesium content per 100 g |
| Buckwheat groats | 221 mg |
| Pumpkin seeds | 178 mg |
| Spinach | 158 mg |
| Soybeans | 155 mg |
| Beet greens | 140 mg |
| White beans | 113 mg |
Selenium
This trace element also protects cells from oxidative stress. An adult needs 55 μg of selenium per day.
| Top dietary sources of selenium | Selenium content per 100 g |
| Brazil nuts | 103 μg |
| Clams | 80 μg |
| Tuna | 60 μg |
| Chicken breast | 32 μg |
| Salmon | 26 μg |
| Eggs | 23 μg |
All of the above-described ingredients should be supplied with a properly balanced diet. A properly selected and varied menu should cover the daily requirement for all nutrients. For this reason, in order to support and properly take care of the heart and circulatory system, it is worth taking a look at your eating habits and introducing a variety of products into it. If necessary, you can consider additional supplementation of some ingredients.
How to ensure proper vitamin and mineral supplementation for the heart in the elderly? Have regular tests
Many people ask doctors how to support the heart in an elderly person. It is worth having regular diagnostic tests. On their basis, the specialist will make a diagnosis and, if necessary, recommend appropriately selected ingredients. In the case of the elderly, multivitamin products are often prescribed, which contain vitamins and minerals useful for the proper functioning of the entire body. Among them is iron, and the properties and role of this compound in the body also apply to the circulatory system.
How to support the heart? Bet on good habits!
- Physical activity – during the week, the World Health Organization recommends at least 75-150 minutes of high-intensity physical activity or 150-300 minutes of moderate-intensity activity. Aerobic exercise is particularly beneficial for heart health. Depending on your health, this may include running, cycling, walking, swimming or dancing.
- A healthy diet – your diet should be based on fresh vegetables and fruits, healthy fats and valuable sources of protein. Avoid consuming excessive calories, unhealthy fats, excess sugar and salt.
- Healthy sleep – ensures proper regeneration of the body, also affecting the heart. Adults should sleep 7-8 hours a day.
- Reducing stress – this is one of the key ways to improve heart function. Make sure you have time to rest and use relaxation techniques.
What to support your heart? Summary
Numerous nutrients in your diet can support the proper functioning of the heart muscle. If you are considering supplementation, ask your doctor what vitamins for the heart you can use and in what doses. Your lifestyle is also important. Make sure to exercise regularly, eat healthily, get enough sleep and reduce stress.
Sources:
- https://journals.viamedica.pl/choroby_serca_i_naczyn/article/download/47728/38090 [date of access: 24.01.2024]
- https://journals.viamedica.pl/kardiologia_polska/article/download/79157/61458 [date of access: 24.01.2024]
- https://vitapedia.pl/sardynki [date of access: 24.01.2024]
- https://ncez.pzh.gov.pl/abc-zywienia/zasady-zdrowego-zywienia/wapn-znaczenie-zrodla-przyklady-realizacji-z-diety/ [date of access: 24.01.2024]