Live healthy, live longer. Yes…. This is possible by simply making just a few changes in your lifestyle. According to a recent study, unhealthy habits like smoking, drinking too much alcohol, not including yourself in sport activities, and not consuming enough fruits and veggies-can increase the risk of developing certain diseases including cancer, diabetes, cardiovascular disease, osteoporosis and obesity.
In this article we are going to present you with the most essential vitamins and minerals you should consume if you want to live until 90 with a healthy heart.
Omega 3 and essential fatty acids
Mediterranean diet is being mentioned often in our articles since it is beneficial for your heart.
In this type of diet are included foods such as natural oils and fresh fish, which are essential for reducing cholesterol and triglycerides thanks to their richness in monounsaturated fatty acids (oleic acid).
Furthermore, the best way to prevent cardiovascular inflammation is to including nutrients that contain omega 3 in your diet.
Magnesium is very important mineral providing numerous health benefits such as promoting muscle relaxation, especially for the heart and preventing strokes and heart attacks.
A quite interesting fact is that women are more likely to suffer from magnesium deficiency.
Consult with your doctor if you consider taking dietary supplements that include magnesium.
According to doctors, people can get the following benefits of taking coenzyme Q10:
- Treating blood pressure and heart disease
- Improving immune system
- Energy boosting for people experiencing fatigue
- Lowering high cholesterol levels in the blood
- Regulating blood sugar levels in diabetes sufferers
- Helping in the cancer treatment
- Assisting in the gum disease treatment
- Preventing dementia
- Alleviating migraine headaches
Natural and chemical-free foods you should always consume:
- Chicken or turkey meat
Namely, Vitamin D provides numerous health benefits:
- Regulating the calcium and phosphorus absorption
- Maintaining healthy bones and teeth
- Protecting against multiple diseases and conditions like cancer, type 1 and multiple sclerosis.
Simply sunbathing with sunscreen for a short time period will help you get the vitamin D your body needs.
Vitamin C is responsible for many body functions such as collagen creation, iron absorption, stimulating the growth, development and repair of all body tissues, enhancing immune system, wound healing and maintaining cartilage, bones and teeth.
You’ll love it!
Probiotics, also known as friendly, good or healthy bacteria, are live microorganisms that have the ability to prevent and treat some illnesses.
Probiotics are extremely effective in promoting a healthy digestive tract and a healthy immune system.
Including garlic in your diet is of a great importance for your health, especially your cardiac and arterial health, since it reduces blood vessel inflammation and regulates blood flow. This ability, garlic owes to its powerful compound known as allicin.
The best way to strengthen the effects of allicin is to crush a garlic clove gently and set aside for 5 minutes. Then you can add the pieces to your dish.
Lypocene, a nutrient found in tomatoes and carrots, offers protection from multiple heart diseases, increases the flexibility and enhances the endothelial tissue function, which enables it to cope with atherosclerosis.
Vitamin E can be found in avocados, spinach or almonds, and it is extremely effective in reducing bad cholesterol (LDL) and increasing levels of good cholesterol (HDL) thanks to its rich antioxidant content and healing properties.
Make sure you always maintain a proper balance of this vitamin with the rest of the nutrients, since suffering from magnesium or vitamin C deficiency is likely to break that magic formula that protects your cardiovascular health.