This goes without saying, but heart health is an epidemic in the United States in the year 2023. Over 800,000 people have a heart attack each year in the United States.
The average age of a heart attack is 64.5 for men and 70.3 for women. Heart disease has been the leading cause of death in the United States since 1950. The good news is that the right nutrients and exercises can help to boost circulation and prevent blood clots.
Many of the best solutions for supporting a healthy heart are not widely known among the mainstream. They may be prescribed by doctors, but oftentimes only after serious complications or events have happened.
Single nutrients can be helpful in filling nutritional gaps. That being said, whole, organic foods are typically the best sources of nutrients for supporting a healthy heart and should be prioritized.
As always, consult a licensed health professional before making any major changes to your diet or supplement routine, especially if you are on prescription medications. See our full disclaimer here.
Five of the best heart-healing and supporting nutrients to add to your routine are as follows:
1. Nitric Oxide-
Know as the “miracle molecule,” nitric oxide helps to create vasodilation, which relaxes blood vessels and causes them to widen. Nitric oxide is typically found in dark red foods like pomegranates, beets, strawberries, tomatoes, watermelon and similar foods.
These foods are important to get more of as we age because nitric oxide levels tend to drop in most people as they get older. Dark red foods like those mentioned above are often overlooked, but they provide incredible benefits for heart health, especially when consumed over time in their most natural, organic and pesticide-free states.
According to Healthline, nitric oxide can help to manage symptoms of Type 2 Diabetes as well.
I boost my nitric oxide levels with a supplement called ‘Cardio Miracle,’ which is packed full of nitric oxide, vitamins, minerals, and dark red superfoods (learn more or try it here).
2. COQ10-
Sometimes prescribed for heart attack patients, COQ10 is found in almost every cell in the body. It helps convert food to energy, and is an antioxidant responsible for protecting cells from free radical damage.
COQ10 improves energy levels, prevents blood clots, and helps to protect the heart. Dietary sources include salmon and tuna (preferably wild caught), organ meats such as liver, and whole grains.
COQ10 supplements are generally recommended by health professionals, especially for people who have had heart problems.
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3. Magnesium-
Magnesium is one of the most crucial minerals, or electrolytes in this case, that helps to prevent sudden cardiac events and strokes. About 48% of adults are deficient in magnesium according to the Cleveland Clinic.
Magnesium is essential for overall health. It is a calcium co-factor that helps to improve absorption. It helps the body and the heart to relax, keeping blood pressure in a healthy range.
“Magnesium is an electrolyte that helps to regulate your heart rate,” said cardiologist Tamanna Singh, MD of the Clinic. “When you have a deficiency of electrolytes, it can make your heart speed up.”
Some of the best sources of magnesium include dark chocolate, nuts and seeds, grass-fed meat, dark leafy greens, organic potatoes and sweet potatoes, bananas and black beans.
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4. Lycopene-
Found primarily in cooked tomato products, lycopene was found to reduce the risk of cardiovascular disease in 15 of 23 studies. Lycopene is found in raw tomatoes, but cooked tomatoes offer a better concentration of the nutrient.
Research shows that lycopene also reduces the risk of cancer and improves neurological response.
One way to improve the absorption of lycopene in tomatoes is to cook them in or mix them with olive oil, preferably on low heat since olive oil doesn’t have as high of a smoke point as other oils.
Olive-oil based salad dressings poured on top of tomatoes in a salad, or olive oil mixed into spaghetti sauce can both increase the absorption of this incredible nutrient.
As always, be sure to buy organic olive oil whenever possible. According to some health professionals, up to 80% of olive oil on store shelves may be fake or laced with unhealthy GMO ingredients.
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5. Vitamin D-
About 42% of the population is deficient in Vitamin D, which is not surprising because of how much we spend on screens vs. how much time we spend outdoors.
Vitamin D can help prevent stroke, improves the health of blood vessels, and helps with metabolic syndrome, Type 2 Diabetes prevention, and high blood pressure.
Vitamin D is hard to find in foods. Vitamin D levels are typically improved by being out in the sun for long periods of time, at least 20 minutes or much more ideally. Eating more tomatoes and watermelon can boost lycopene and nitric oxide, while also protecting you from damage from the sun’s rays from the inside-out.
Vitamin D-rich foods include eggs, mushrooms, fish and more. The co-factor Vitamin K2 helps your body to more efficiently absorb and utilize Vitamin D, and can be found in these five foods.
I personally recommend this supplement for raising both Vitamin D and Vitamin K2 levels
One way to improve your body’s ability to absorb Vitamin D from the sun is by using Red Light Therapy at home.
Final Thoughts on Heart Health and Nutrition
Heart health, simply put, is not something to take lightly. February is American Heart Health month, but our focus on this vital organ is often forgotten for much of the rest of the year.
According to the 501(c) non-profit the Heart Math Institute, the fist-sized organ produces a powerful energy field that can be measured with sophisticated equipment.
Some of the non-nutrition and exercise related ways to improve heart health including surrounding yourself with kind-hearted people, practicing kindness and forgiveness, getting out in nature and swimming or walking barefoot, doing things you love every day, staying in contact with loved ones, and other heart-centered activities that we often become “too busy” to do over time.
More information can be found on the HeartMath website by clicking on this link, including free downloadable ebooks and tools to heal your heart on a day-to-day-basis.
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About Nick Meyer
