The condition of he alth is to provide all tissues of the body with the necessary minerals. The elements important for the heart are: potassium, calcium, sodium, magnesium, selenium, zinc and silicon.
Mineralsthat our body needs are divided into macro- and microelements.MacroelementsThese are the elements that are abundant in our body.Micronutrientsare sometimes found in trace amounts, but that does not mean that they are less important.
The balance and efficient functioning of the organism are possible thanks to the proper proportions between their concentration. Each of the elements has a different function, and together they ensure the proper functioning of the whole organism. For the heart, potassium, calcium, sodium, magnesium, selenium, zinc and silicon are extremely important.
Calcium
This element is essential for proper bone development and dental he alth. But calcium is also needed for the transmission of information between nerve cells and for proper blood clotting. Proper blood calcium levels lower blood pressure.
The most calcium is found in skim milk, as well as in lean yogurt and cheddar cheese. Calcium can also be found in salmon, sardines (those bought in cans are best eaten with bones), almonds, orange juice, broccoli (a serving of 100 g of boiled broccoli gives an adult half of the recommended daily dose of calcium).
Sodium
It works together with potassium, and it is through this close cooperation that sodium is important to the heart. When the proportions between these elements are disturbed, potassium cannot fulfill its basic functions. In addition, these minerals play an important role in the body's water management - together they remove excess water from it. Sodium also plays a very important role in controlling blood pressure.
Sodium deficiency is rare because most of us like to add s alt (sodium chloride) to our dishes. Cold cuts, bread and delicatessen products are also overs alted.
An excess of sodium in the body leads to water retention and therefore an increase in blood pressure. Leg swelling may appear. Dangerous effects of excess sodium are also kidney and liver diseases and aggravation of diabetes symptoms. If you want to reduce the amount of this element, first of all, you should significantly reduce the consumption of cold cuts, bread, ready meals anddelicatessen, and replace the s alt added to the dishes with herbs.
Selen
The element is found in all tissues and is important for many life processes. Most of it is in the kidneys, liver, spleen, pancreas and testes. Currently, scientists are concerned with the anti-cancer properties of selenium, because when taken with vitamins E and C, it acts as an antioxidant, blocking free radicals that damage DNA, which can lead to the development of cancer. But the element is also important for the good condition of the circulatory system. It works well for the heart because it reduces the ability of platelets to aggregate, i.e. clump together. As a result, it reduces the risk of blood clots, and therefore also the risk of a heart attack or stroke. It also protects against coronary artery disease.
By strengthening the immunity we owe to selenium, the body fights viral infections more easily, which is good for the heart. The element increases the concentration of HDL (good cholesterol) in relation to LDL (bad). Selenium can be found in Brazil nuts, seafood, meat (including poultry), oats and brown rice. According to specialists, the optimal dose of selenium taken for a long time is 100-200 mg (micrograms) a day.
Magnesium
It is one of the most versatile elements. It takes part in the production of energy, the functioning of the nervous system, and muscle relaxation. Together with calcium and potassium, it regulates the heart rhythm and blood clotting. It also supports the body's production and use of insulin. The latest research proves that magnesium is effective in preventing heart disease and even has a healing effect on it.
People who take high doses of magnesium are less likely to die of a heart attack. In addition, this element lowers blood pressure. It is also essential for survivors of a heart attack because it stops clots from forming by expanding the arteries and regulating a dangerous arrhythmia. It is worth remembering that a slight magnesium deficiency can increase the risk of heart disease.
Greater deficiencies of the element can cause arrhythmia, fatigue, muscle cramps, nervousness, irritability and even mental disorientation.
The natural source of the element are whole grains, nuts, leafy legumes and crustaceans. Heart disease is prevented by taking 300 mg of magnesium per day.
Silicon
In the body, it is found mainly in the thyroid gland, pituitary gland and adrenal glands. Silicon plays a major role in the chemical reaction that connects the separated collagen and elastin fibers, which gives connective tissue elasticity and elasticity. It is necessary for the proper building of blood vessels, skin and bones.
Silicon deficiencyleads to an easier deposition of atherosclerotic plaques in the blood vessels (especially in the aorta) and other vascular problems. The lack of this element can be manifested by high cholesterol levels. One of the reasons for its deficiency may be the intake of high doses of potassium, chromium, magnesium and B vitamins or a poorly diversified diet or the so-called monodiet.
Silicon is found in whole grain products, fruit peel (apples, pears, gooseberries, grapes), garlic, chives, wholemeal bread, oatmeal, wheat bran, potatoes, beets, cucumbers, horseradish, mushrooms, parsley and cauliflowers.
Potassium
Taking potassium can significantly lower your blood pressure, as can limiting your sodium (or s alt) intake. Potassium is involved in conducting nerve impulses, initiating muscle contraction, and regulating heartbeats. Many studies have shown that people who have a lot of potassium in their diets have lower blood pressure than those who are deficient in it. What's more, potassium works just as well for people who consume a lot of sodium. It has also been proven that the regular intake of potassium by people suffering from arterial hypertension allows them to reduce the dose of drugs. One dish a day rich in potassium allows 40 percent. reduce the risk of stroke. Other studies conducted over 12 years showed that people taking low potassium were 2.5 times more likely to suffer from a stroke, and women as much as 5 times more.
Preparations containing potassium should be taken according to the doctor's recommendation, because an overdose may be manifested by severe muscle fatigue and irregular heartbeat. Deficiency can lead to circulatory failure.
Potassium can be found in potatoes, melons, avocados, peaches, beets, beans, bananas, oranges and fresh orange juice, meat and poultry, milk and yoghurt. Generally there is no need to supplement with potassium. The exception is people taking diuretics. The dose is determined by the doctor.
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