Nutrients in a Heart Healthy Diet

Vitamins and minerals important to a heart healthy diet stimulate antioxidant activity and reduce low density lipoprotein (LDL) cholesterol in the blood stream. Other nutrients support metabolic processes, immune system health, and growth and development.

For good heart health, a diet low in saturated fat and cholesterol that includes high fiber foods containing these nutrients may be helpful:

  • B-complex Vitamins (B3 NiacinB9 FolateB6)
      The B vitamins help metabolize carbohydrates, enhance the nervous and immune system function, and promote cell growth, including red blood cells.
  • Carotenoids (Vitamin A)
      Alpha-carotene, Beta-carotene, lutein, lycopene stimulate antioxidant activity to repair cell damage.
  • Dietary Fiber
      Foods high in dietary fiber may help lower bloodcholesterol (LDL) when consumed as part of a low-fat, balanced diet.
  • Magnesium, Potassium, Calcium
        These and other minerals support good health.
  • Magnesium helps muscle function (contraction and relaxation).
  • Potassium is essential for growth and cell development.

    Calcium promotes healthy muscle and blood vessels.

  • Phytoestrogens
      Similar to the hormone estrogen, phytoestrogens may help lower cholesterol, triglycerides, and blood pressure to prevent blood clots, stroke, and heart arrhythmia.
  • Phytosterols
      Plant sterols may help to lower blood cholesterol.
  • Polyphenols
      These chemical substances provide antioxidant activity to help repair cell damage and support blood vessel health.
  • Omega-3 Fatty Acids
      Omega-3 strengthens the immune system and works as an anti-inflammatory. May help reduce blood pressure and prevent plaque in arteries.
  • Vitamins C and E
        These two vitamins provide antioxidant activity for cell repair.

    Vitamin C –  promotes healing and helps the body absorb iron.

    Vitamin E – is important to immune system and metabolic health.

Find the nutrition in:

Whole Grains
Beans and Peas (Legumes)