It’s estimated that your heart will beat approximately 2.5 billion times throughout your lifetime, and each of those beats plays a very important role in keeping you alive. Each time your heart beats, it pushes blood through the arteries and veins that make up your circulatory system, allowing oxygen and nutrients to be carried to every cell in your body and carbon dioxide and toxins to be carried away and properly disposed of.
Needless to say, it’s important to take care of your heart so it remains strong and healthy enough to complete each one of those beats. Thankfully, one of the most common things that brings the heart down is something you have control over—your diet, particularly the nutrients you are getting from it.
The Importance of Nutrients for a Healthy Heart
When it comes down to it, your heart is essentially the engine that keeps your body running, and to do its ever-important job, it needs a steady supply of high-quality fuel, aka nutrients.
Just like every other cell in your body, the cells that make up your heart rely on the nutrients from the foods you eat, but not all nutrients are created equal when it comes to fueling the vital functions of the heart. For example, some nutrients like fiber and potassium play a role in regulating blood pressure, an important factor in heart health.
Meanwhile, inadequate amounts of these nutrients or a high intake of “low-quality” fuel like saturated fats can adversely impact your cardiovascular system, making your heart work harder to get its job done. Ultimately increasing your risks of encountering heart health concerns down the road.
The Top 9 Nutrients for Heart Health
So, which nutrients should you focus on throughout your journey to a strong and healthy heart? Great question! Here are 9 you can start with:
1. Omega-3 Fatty Acids
Let’s start with the most well-known nutrient when it comes to heart health—omega-3 fatty acids. Omega-3s are polyunsaturated fats (aka healthy fats) that are vital for cells throughout your body. They provide your body with energy (calories), support the structure of cell membranes, and promote necessary interactions between cells. Additionally, omega-3s have been found to support cardiovascular health in several ways, including managing triglyceride levels, maintaining healthy blood pressure levels, and slowing the build-up of plaque within arteries.
While fiber is most often associated with gut health, this important nutrient comes with many other health benefits, including the benefit of supporting your cardiovascular system. When consumed consistently, fiber helps maintain healthy cholesterol and blood pressure levels. What’s more? Foods that are rich in fiber are known for being more filling, which makes them great for weight management. And, as we’re sure you already know, reaching and maintaining a healthy weight is beneficial for many reasons, including that it helps prevent declining heart health.
As a type of electrolyte, potassium is a mineral that is vital for helping your body maintain proper fluid levels and blood volume. Because of this, not getting enough potassium from your diet can negatively impact your blood pressure, particularly if your diet also includes too much sodium. Additionally, potassium also plays a role in regulating the electric signals that trigger your heart to pump blood throughout your body, meaning it plays an important role in ensuring that your heart is beating at the proper pace.
While not a single nutrient, antioxidants are a category of nutrients that include vitamins like vitamins C and E, minerals like selenium and manganese, and other compounds like beta-carotene and chlorophyll. The main job of antioxidants is to protect your body from oxidative stress by neutralizing harmful free radicals. These powerful compounds are beneficial for every area of your body, including your heart. They protect all of the cells that make up your cardiovascular system from being damaged by free radicals, keeping this system and the organ at the core of it (the heart) as healthy as possible.
Much like potassium, magnesium is an electrolyte mineral that is vital to your overall health and plays an important role in keeping your cardiovascular system functioning properly. For example, magnesium is known to help regulate the contraction of blood vessels, which helps manage blood pressure. Additionally, this mineral is involved in the transportation of other electrolytes (like potassium), which means it can impact the rate at which your heart beats.
6. Coenzyme Q10
A natural antioxidant, Coenzyme Q10 (CoQ10) is naturally found in your body, with the highest concentrations being in the heart. As an antioxidant, CoQ10 not only helps protect your heart cells from being damaged by oxidative stress, but it also helps those cells produce the energy they need to carry out their ever-important job of keeping your heart pumping.
7. B Vitamins
While it’s commonly known that B complex vitamins can help support brain health and energy levels, you may not realize that many of these vitamins are also important for keeping your heart healthy. B6, B12, and B9 in particular are thought to support a healthy heart by helping your body produce new red blood cells, which are responsible for supporting circulation by delivering oxygen to your cells and tissues. B vitamins also play a role in regulating your body’s levels of an amino acid known as homocysteine, which if left unchecked can be harmful to your heart.
Polyphenols are a specific type of antioxidant found in plant-based foods such as fruits, vegetables, tea, and coffee. They have numerous benefits for your overall health, including powerful antioxidant properties to help reduce oxidative stress. When it comes to heart health, polyphenols have also been found to help regulate blood pressure, cholesterol, and blood sugar, which are all important aspects of cardiovascular health.
Lycopene is a pigment that gives plant foods like tomatoes and watermelon their red or pink color. As an antioxidant compound, lycopene has been found to support cardiovascular function in several ways, including by helping to regulate cholesterol and blood pressure.
How Can You Incorporate These Nutrients Into Your Diet?
Incorporating all of these heart-healthy nutrients into your diet may seem daunting, but it’s easier than you think. For example, adding fruits and veggies to your meals will boost your antioxidant intake while opting for olive oil instead of butter can provide your body with healthy fats.
What other foods can help give your body a boost of these important nutrients? The list is long, but here are some of our favorites:
- Fruits like apples, oranges, bananas, avocados, and berries.
- Vegetables, particularly leafy green vegetables like spinach and kale.
- Fatty fish like salmon, mackerel, tuna, and sardines.
- Plant-based proteins like beans, lentils, and tofu.
- Whole grains, including oats, quinoa, and brown rice.
- Plain low-fat dairy products like yogurt and milk.
- Plant-based oils like olive oil and avocado oil.
- Nuts, including cashews, almonds, peanuts, and walnuts.
- Seeds, including chia seeds, flaxseeds, and pumpkin seeds.
- All-natural nut or seed butter that doesn’t have added sugar.
- Blue-green algae like spirulina, chlorella, or Organic Wild Microalgae®.
- Simple sugar-free beverages like water or unsweetened tea.
When choosing foods to support heart health, it’s also important to limit your intake of highly processed foods, as they usually contain excess sodium, saturated fats, added sugars, or synthetic ingredients that are likely to do more harm than good when it comes to your heart.
To put all of this in more simple terms, following a whole-food diet that prioritizes natural foods in their whole form and limits the amount of processed items you consume is a simple and effective way to help ensure your heart is getting the high-quality fuel it needs to properly do its job.
What is Organic Wild Microalgae?
Wondering what exactly Organic Wild Microalgae is and why we included it on the list of our favorite heart-healthy foods? Let us fill you in!
Scientifically known as Aphanizomenon flos-aquae (AFA), organic Wild Microalgae is a rare, edible strain of blue-green algae that has an exceptional nutrient profile. Not only does it contain heart-healthy nutrients like omega-3 fatty acids, multiple B complex vitamins, minerals like magnesium and potassium, and antioxidant compounds like vitamin A, vitamin C, vitamin E, chlorophyll, and phycocyanin, but it also has all 20 standard amino acids and the “feel-good” chemical known as Phenylethylamine (PEA).
With such as wide array of nutrients, this near-perfect superfood is known to provide many health benefits, including supporting heart health, enhancing brain function, boosting energy levels, supporting immune function, and nourishing digestive health.
Add Organic Wild Microalgae to Your Routine
With so many nutrients and health benefits, adding the rare superfood known as Organic Wild Microalgae to your daily routine is a no-brainer. And thankfully, supplements like those created by New Earth make it easier than ever!
Our AFA-infused whole food supplements are designed with your health in mind. After all, our mission is to positively impact every body and soul on the planet, and we know that the best way to do that is with all-natural superfoods like Organic Wild Microalgae. That’s why our line of nutritional supplements has been tried and loved by thousands of people for over 40 years now.
What’s more? No matter which New Earth product you choose, you can rest assured knowing that you are getting the highest-quality product possible. We know safety has to come first, which is why we’ve earned certifications from several third parties including Kosher, Halal, and USDA Organic, which guarantee that you are getting the very best ingredients processed in our state-of-the-art facilities, which are registered by NSF International to the FDA’s Good Manufacturing Practices (GMP).
Ready to support the health of your heart and the rest of your body with the help of AFA? Browse our collection, choose the supplement that speaks to you, and put it to the test risk-free with our 90-day money-back guarantee.
At New Earth we are on a mission to positively impact the health of every body and soul we come in contact with. We specialize in producing third-party certified, organic whole food supplements including a variety of probiotics, and digestive support. Our supplements feature a rare, yet highly nutritious superfood, Aphanizomenon flos-aquae (AFA). Also known as organic Wild Microalgae®, AFA is a unique type of microalgae that is available in many forms including tablets, capsules, and powders all designed to help you on your journey to holistic wellness. The best part? We offer a 90-day money-back risk-free guarantee on all of our products. Visit our website to learn more.