6 Food Combinations to Support Heart Health
Omega-3 fatty acids play a role in cell function. Two important types, EPA and DHA, are found mostly in fatty fish such as sardines, salmon and Khal Makhali. The plant-based form of omega-3, ALA, is found in walnuts, chia seeds, flaxseed and canola oil.
Sefir Arjan - Heart health depends on adequate intake of nutrients, blood pressure control and proper food choices. Some vitamins and minerals play a role in common processes of the body, but taking them at the same time does not necessarily mean better absorption or definitive prevention of heart diseases. Familiarity with these combinations will help you make more informed food choices.
1. Magnesium and vitamin B6; Two essential nutrients
Magnesium plays a role in normal muscle function, transmission of nerve messages and regulation of blood pressure. Vitamin B6 is also essential for body metabolism and normal functioning of the nervous system. However, there is insufficient evidence that the simultaneous use of these two substances in healthy people significantly reduces the risk of heart disease or increases the absorption of magnesium.
Almonds, pumpkin seeds, legumes and green leafy vegetables are sources of magnesium. Vitamin B6 can also be obtained from chicken, fish, potatoes and bananas. It is better to meet the body's need for these substances through diet, and supplements should be taken as needed and with the doctor's opinion.
2. sodium and potassium; Important balance for blood pressure
Sodium and potassium play a role in regulating body fluids and muscle function. Too much sodium intake can increase blood pressure, while getting enough potassium from food sources helps control blood pressure.
To reduce sodium, limit salt and salty and processed foods. Vegetables, legumes, potatoes, bananas and some fruits are sources of potassium. The need for potassium is not the same in all people; People with kidney disease or people taking special blood pressure medications should not use potassium supplements or potassium-containing salt substitutes without consulting a doctor.
The American Heart Association recommends that adults get no more than 2,300 milligrams of sodium per day, and further reductions can be beneficial, especially for many people with high blood pressure.
3. Magnesium and vitamin D; Cooperation in body function
Vitamin D helps absorb calcium and magnesium also plays a role in the processes related to the metabolism and activation of vitamin D. Deficiency of any of these nutrients can be problematic for the health of the body, but taking their supplements in people who do not have a deficiency does not necessarily prevent heart disease.
Fatty fish, eggs and foods enriched with vitamin D are food sources of this vitamin. Nuts, legumes and green leafy vegetables also contain magnesium. The required amount of vitamin D depends on the age and condition of the person, and if there is a possibility of deficiency, the doctor can decide to test or take a supplement.
4. Vitamin C and iron; Help absorb plant iron
Iron is essential for making hemoglobin and transporting oxygen in the blood. Iron in meat and seafood is usually better absorbed than iron from plant sources. Vitamin C can increase the absorption of plant iron; For this reason, eating foods containing these two substances in one meal is a good choice.
For example, you can eat lentils or beans with bell peppers, tomatoes or lemon juice. Citrus fruits, kiwi and berries are also sources of vitamin C.
Iron deficiency can lead to anemia and in severe cases to increased pressure on the heart. However, iron supplementation is not necessary for everyone. Getting too much iron may also be harmful; Therefore, iron supplements should be taken based on the actual need and the doctor's recommendation.
5. Vitamins B6 and B12 and folate; Role in homocysteine metabolism
Vitamins B6 and B12 and folate play a role in the body's metabolic processes, including the regulation of homocysteine levels. High homocysteine is associated with some cardiovascular problems, but lowering it with supplements does not necessarily reduce the risk of stroke or heart attack.
Vitamin B6 is found in chicken, fish, and potatoes, vitamin B12 is found in fish, meat, eggs, and dairy products, and folate is found in green leafy vegetables, legumes, and some fortified foods.
People on a complete vegetarian diet may need a separate supply of vitamin B12. Also, the lack of these vitamins should be checked with a doctor's opinion if there are symptoms or risk factors. Arbitrary consumption of group B supplements is not recommended to prevent heart disease.
6. Omega-3 and nutrients in a balanced diet
Omega-3 fatty acids play a role in cell function. Its two main types, EPA and DHA, are mostly found in fatty fish such as sardines, salmon, and mackerel. The plant-based type of omega-3, ALA, is found in walnuts, chia seeds, flaxseeds, and canola oil.
The body can convert a limited amount of ALA into EPA and DHA; Therefore, these three types of omega-3 are not completely interchangeable in terms of nutrition.
Consuming fish along with vegetables, legumes, whole grains and nuts can be part of a heart healthy eating pattern. However, the evidence for omega-3 supplements is not the same as that for fish consumption, and supplements are not necessary for everyone. If you have heart disease or are taking medications that affect blood clotting, consult your doctor before starting the supplement.
Where to start for heart health?
Instead of taking several supplements with the idea that they enhance each other's effect, it is better to focus on food variety, reducing salt, regularly consuming vegetables and legumes, choosing healthy fats and getting enough protein. Controlling blood pressure, blood sugar and blood fats, regular physical activity and avoiding smoking are also important measures to reduce the risk of heart diseases.
Medical advice: If you have heart or kidney disease, are taking medication, or suspect a nutrient deficiency, consult your doctor before taking supplements. New and severe chest pain or pressure, especially with shortness of breath, cold sweats, or sudden weakness, requires immediate medical evaluation.