Nourish your heart: 4 key nutrients to support your heart health

The heart is an amazing organ. Each day, it beats about 10,000 times, continuously pumping around five litres of blood through the circulatory system, delivering vital oxygen and nutrients to all parts of the body.¹ When we’re in good health, it’s easy to take our heart for granted. However, by quitting smoking, supporting healthy blood pressure, maintaining healthy cholesterol and adopting a healthy diet, we can support a healthy heart.² There are also several nutrients to consider when focusing on maintaining a healthy heart.

CoQ10 is a fat-soluble molecule present in every cellular membrane within the body. It is in many of the foods we eat, including meat, dairy, eggs and legumes, and is also synthesised by the body.³ CoQ10 can assist with the production of cellular energy in the heart muscle and acts as an antioxidant which helps to support healthy cholesterol. In this sense, it can support and maintain cardiovascular health.⁴

A higher dietary intake of omega-3 fatty acids may help to maintain a healthy heart.⁵ They achieve this by helping to maintain healthy blood lipids, relieving inflammation and reducing the formation of free radicals.⁶ Due to these benefits, the Australian Government recommends at least two servings of fish per week.⁷ Fish that are rich in omega-3 fatty acids include anchovies, herring, salmon, sardines, trout and mackerel.⁸ Vegetarian sources include walnuts, flax seeds, chia seeds, and algae.⁹

Magnesium is essential for a healthy cardiovascular system and supports heart health.[AB1]  By helping to regulate the transport of calcium, sodium and potassium, it assists with the contraction and relaxation of the heart muscle, playing a crucial role in the maintenance of blood pressure.^10,11 Magnesium can also help to dilate the arteries that supply blood to the heart muscle, which supports the delivery of oxygen to the heart.¹² Foods that contain magnesium include dark green leafy vegetables, whole grains, legumes, nuts and seeds.⁶

Beta glucan is a type of soluble fibre found in the cell walls of some plants, yeasts, bacteria and fungi.¹³ Like other types of soluble fibre, it forms a gel-like substance when exposed to water and slows the transit of food through the intestines. While traveling through the digestive tract, soluble fibre like beta glucan binds to cholesterol molecules in the small intestine and prevent their absorption¹⁴, which can help in the maintenance of healthy cholesterol.¹⁵ The richest sources of beta-glucans are oats and barley.¹⁶

Remember to seek out the advice of your healthcare practitioner when beginning any new diet regimen or supplements, especially if you’re taking medications.