Improve Your Cardiovascular Health With the Right Nutrients

Heart health is something you can’t take lightly. After all, heart-related diseases – also commonly known as cardiovascular diseases – are some of the main causes of death worldwide. These diseases, however, are manageable.

Maintaining a healthy diet can help reduce the risk of cardiovascular diseases that lead to life-threatening complications such as heart attacks. This includes blood clots, as well as an unhealthy level of cholesterol and high blood pressure.

Monounsaturated Fats

If you are a fan of avocados, we’ve got some good news for you. As a source of monounsaturated fats, which help reduce the risk of coronary heart disease, studies have also shown an avocado every day for a week will cut down the factors that contribute to heart disease by an average of 17%, according to Los Angeles-based healthy lifestyle organisation BetterChoices1.


Magnesium, a mineral that can be found in foods such as walnuts or spinach, has been reported to have positive effects on heart health. In fact, magnesium is given as a treatment for heart arrhythmia and is an important nutrient for maintaining a normal heart rate. Additionally, in an article by Dr. Amy Myers, it’s mentioned that research has also shown that magnesium reduces blood pressure2.


Polyphenols are nutrients found in strawberries, raspberries and blueberries that are essential to production of nitric oxide, which relaxes blood vessels to lower blood pressure. Also mentioned in the article by Dr. Myers are studies that indicate that adding to a cup of mixed berries to your daily diet for eight weeks lowers blood pressure and increases levels of high-density lipoprotein (or, the “good” cholesterol), which helps repair the inner walls of blood vessels2.


Potassium is beneficial for heart health in many ways. It lowers high blood pressure and is often prescribed as a supplement to those suffering from arrhythmia. The perfect amount of potassium a day is 4700mg4, which is about how much you would get in a banana.


High-fibre foods are digested slower. This means that you’ll feel full faster – and that helps to promote weight loss, which reduces the risk of cardiovascular diseases. The American federal government recommends that adults should get at least 25 grams of fiber per day.2

Together with regular exercise and an overall healthy lifestyle, these nutrients will help you fight – and win – the battle against cardiovascular diseases.