Heart-Healthy Nutrition I

To promote your heart health, heart-healthy nutrition is crucial. Colorful fruits, healthy fats, and whole grains are the harmonious notes that enhance your heart health. Simple, delicious, and good for your heart!

Cholesterol – a risk for the heart?

High cholesterol levels (especially LDL cholesterol) are among the major risk factors for cardiovascular diseases. Heart-healthy nutrition can help control cholesterol levels.

What is cholesterol?

id you know that cholesterol is actually quite a superhero? It’s not only a building block for our cell walls but also crucial in the production of bile acids and important hormones!

There are 2 types of cholesterol:

Low-Density Lipoprotein (LDL):

Low-density lipoproteins (LDLs), also known as ‘bad cholesterol.’

When there is too much LDL cholesterol, it enters the blood vessel walls, causing vascular calcifications known as atherosclerosis. The more plaques accumulate, the narrower the vessels become, increasing the risk of a heart attack or stroke.

High-Density Lipoprotein (HDL):

High-density lipoproteins (HDLs), also known as ‘good cholesterol.’ There are good reasons for this: It transports LDL cholesterol back to the liver, where it is removed from the body. It has anti-inflammatory properties and can protect blood vessels from LDL cholesterol, thus preventing plaque formation, and it has antioxidant effects.

The balance of cholesterol levels is the key to promoting your heart health.

Regularly check your cholesterol levels as part of the health check-up with your general practitioner. This is one of the most important measures for heart prevention.

Essential Nutrients for Your Heart

To ensure the smooth functioning of your most vital muscle, it requires various micronutrients that contribute to normal heart function.

The more colors, the better! Each color brings different nutrients and antioxidants that make your cells happy. So, let the rainbow dance on your plate – your health will love it!

We’ll show you which ones make your heart especially happy:

Omega-3 Fatty Acids

Unsaturated fatty acids, such as omega-3 fatty acids, have a positive impact on your heart health. The polyunsaturated omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) contribute to the maintenance of normal heart function.

EPA and DHA are particularly found in fatty fish such as sardines, eel, anchovies, mackerel, salmon, and herring.

Magnesium

Magnesium deficiency is considered a risk factor for cardiac arrhythmias. While calcium can excite your heart muscle, magnesium plays a crucial role in the relaxation of your heart muscle. Additionally, magnesium is responsible for the smooth transmission of nerve impulses. A lack of magnesium in the body can result in the heart muscle not properly relaxing after excitation, leading to various cardiac arrhythmias. Magnesium also has a positive effect on blood pressure by reducing the release of the stress hormone adrenaline, which normally leads to an increase in blood pressure.

Magnesium-rich foods include sunflower and pumpkin seeds, whole grain products, cocoa powder, and dark chocolate.

Potassium

A deficiency in potassium is also considered a risk factor for cardiac arrhythmias. Potassium is responsible for the normal electrical activity of the heart muscle. A deficiency can lead to irregular heart rhythms, known as arrhythmia. Potassium helps regulate blood pressure by counteracting the negative influence of sodium. A low potassium level could contribute to an increase in blood pressure, raising the risk of cardiovascular diseases. Chronic potassium deficiency can weaken the heart muscle, affecting the pumping function of the heart and leading to heart failure.

Potassium-rich foods include bananas, oranges, potatoes, tomatoes, spinach, and yogurt.