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By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25
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Your heart works nonstop — beating over 100,000 times daily. To stay strong, it needs nutrients that regulate blood pressure, cholesterol, and vessel health. Deficiencies can lead to fatigue, hypertension, or increased heart disease risk.
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Omega-3s (EPA and DHA) reduce inflammation, lower triglycerides, and support blood vessel flexibility. Sources: Fatty fish (salmon, sardines), flaxseeds, walnuts. Daily need: 250–500 mg combined EPA+DHA. Consult: Doctor if on blood thinners.
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Magnesium maintains a steady heartbeat, muscle relaxation, and blood pressure regulation. Sources: Spinach, almonds, avocados. Daily requirement: 310–420 mg for adults. Avoid: Over-supplementing; it may cause diarrhea or low blood pressure. Consult before combining with medication.
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Vitamin C strengthens blood vessel walls and prevents plaque buildup by reducing oxidative stress. Sources: Citrus fruits, bell peppers, kiwi. Daily intake: 75 mg (women), 90 mg (men). Tip: Smokers or stressed individuals may need more, as Vitamin C levels drop faster.
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CoQ10 helps your heart produce energy at the cellular level and combats oxidative damage. Sources: Organ meats, fatty fish, or supplements. Dosage: 100–200 mg daily. Best for: People taking statins (cholesterol meds), as they lower CoQ10 levels.
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Low Vitamin D is linked to high blood pressure and weak heart muscles. Sources: Sunlight, fortified milk, salmon, or eggs. Daily need: 600–800 IU. Note: Get blood levels checked before supplementing — excess can cause calcium buildup in arteries.
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Potassium balances sodium levels, keeps blood pressure stable, and prevents stroke. Sources: Bananas, potatoes, leafy greens, lentils. Recommended intake: 2,600–3,400 mg daily. Avoid: Overuse if you have kidney disease or are on diuretics — consult your doctor first.
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Dietary fiber lowers LDL (bad) cholesterol and supports gut bacteria that benefit heart health. Sources: Oats, fruits, vegetables, legumes. Daily requirement: 25–30 grams. Tip: Increase gradually to avoid bloating and drink plenty of water.
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Antioxidants like polyphenols, flavonoids, and selenium protect the heart from oxidative stress and aging. Sources: Berries, dark chocolate, green tea, nuts. Benefits: Improve blood flow and lower inflammation. Avoid: Excess supplements — focus on food-based intake.
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A heart-healthy diet is nutrient-diverse, not supplement-heavy. Combine balanced nutrition with daily movement, hydration, and stress control. Tip: Always check with a nutritionist before starting supplements — especially if you have existing heart or kidney conditions.
Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25