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Minerals in Foods for Cardiovascular Health

The diet used predominantly in the world today is the diet followed by the West. This diet is characterized by a high consumption of saturated fat, sodium and sugar. Therefore, People’s diet is not rich in minerals that keep their bodies in balance. This is because the amount of vegetables, fruits and seeds consumed is insufficient to reach the recommended amount of minerals to be taken daily. So, why are minerals in foods important for cardiovascular health?

According to the World Health Organization cardiovascular diseases are a leading cause of death worldwide. As a result, in order to effectively prevent these diseases and treat them in a timely manner, experts recommend regular physical activity, as well as following a healthy diet, doing so will prevent these diseases or support pharmacological treatment.

What are Cardiovascular Diseases?

In essence, cardiovascular diseases heart diseases, diseases related to the veins leading to the brain, and diseases related to blood vessels in general is a group of disorders. Every year, 17.1 million people worldwide die due to these conditions. According to the World Health Organization, 80% of the deaths that can be associated with these diseases are those that can be prevented if patients follow a healthy lifestyle and reduce risk factors.


Major Risk Factors for the Development of Heart Diseases

A number of foods cooked in oil.
Excessive consumption of fats, refined flour and sugars has been associated with the onset of cardiovascular diseases.

In general, when malnutrition habits are combined with harmful habits, It is directly related to the development of atherosclerosis. This disease causes plaque buildup in the arteries and prevents the arteries from working as they should.

Some of the factors that cause the development of atherosclerosis are:

  • Behavioral risk factors: Smoking, physical inactivity, a diet rich in salt and oil, and alcoholism.
  • Metabolic risk factors: Hypertension, type 2 diabetes, hypercholesterolemia, overweight and obesity.

In addition, metabolic diseases are closely related to behavioral risk factors. The diet of the West is associated with an accumulation of excess adipose tissue, which is also reflected in the increased body weight of individuals. Overweight and obesity change the functions of organs and trigger the emergence of diseases such as type 2 diabetes, hypertension and dyslipidemia.

In this respect, it is essential to lead a healthy lifestyle by changing your eating habits and exercising. As a result, certain dietary recommendations help regulate metabolic disorders It can help you create nutrition plans that control many risk factors and have a protective effect on cardiovascular health. The most well-known among these nutritional plans is the Nutritional Approaches to Stop Hypertension (DASH diet).

DASH Diet For Cardiovascular Health

The DASH diet was created by the National Heart, Lung, and Blood Institute (NHLBI). This diet has the following features:

  • High rate of vegetable and fruit consumption
  • Replacing refined flour with whole grains
  • Moderate consumption of animal fats and nutrients
  • Occasional or no consumption of foods containing large amounts of sugar

In general, this diet effectively controls the main metabolic factors associated with the development of heart and vascular diseases. Indicating that this diet has numerous health benefits There are many meta-analyzes. In clinical studies, this diet has been shown to reduce the incidence of cardiovascular events, blood pressure, total cholesterol, low-density lipoprotein cholesterol, glycosylated hemoglobin, fasting plasma insulin, and even body weight itself.

The beneficial effects of the DASH diet relate to the biological effect of other nutritional components in foods on the body. These nutrients contain flavanoids, which have anti-inflammatory and antioxidant properties, as well as minerals in foods, which also have an effect on blood vessels.

Be sure to read this article too: Important Tips for Pre-Heart Symptoms

What are the Main Minerals in Foods That Should Be Consumed to Protect Cardiovascular Health?

Some foods that are rich in potassium.

Foods rich in minerals such as potassium, magnesium, and calcium can help protect your heart and vascular health.

As you may have seen There are many nutrients that positively affect your cardiovascular health. But we are in this section Current Hypertension ReportsWe will focus on minerals in foods that are emphasized to be useful in a study published in.

Minerals in Foods Useful for Cardiovascular Health: Potassium

First, this mineral interacts with the renin-angiotensin system to change the plasma activity of the retina. Therefore It prevents an increase in blood pressure levels (blood pressure). It also participates in renal sodium excretion. Therefore, it reduces the markers of endothelial dysfunction of the body.

  • Among foods containing potassium Besides spinach, there are tomatoes, zucchini, mushrooms, bananas, nuts, avocados and chia seeds.

Minerals in Foods: Magnesium

Next up, by making a vasodilating effect There is a mineral that works as an inhibitor for vascular smooth muscle contractions. Because of this, blood flows with a lower pressure in the vessels and arteries.

  • Among foods containing magnesium nuts, dark chocolate (70% cocoa) and whole grains.


Finally, calcium has an effect similar to a family of drugs known as angiotensin-converting enzyme inhibitors. Therefore, it prevents vascular contractions. also It works with renal sodium excretion along with potassium.

  • Among foods containing calcium skimmed dairy products, sardines, almonds and chickpeas.

Following a diet that is rich in vegetables, fruits and whole grains, with an average amount of low-fat or animal-sourced food, allows you to take minerals and other nutrients that protect your cardiovascular health as much as necessary. Therefore, this type of diet will allow your body to function optimally. In addition, this type of diet will help control the main metabolic risk factors associated with the development of heart disease.

As a result

In general, it is important to consult a nutritionist and get an adequate nutritional assessment to make a personalized nutrition plan that will meet your individual needs and contribute to improving your health.

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