This month we’re recognizing National Heart Month and looking into key nutrients that are heart protective and proven to decrease the risk for cardiovascular disease. In Part 1 of 8 Ways to Keep Your Heart Healthy Through Nutrition, we focused on the heart protective benefits of coQ10, omega-3 fatty acids, vitamin d, and magnesium. This week we are continuing into Part 2 with heart health highlights on turmeric, vitamin c, glutathione, and b-complex vitamins.

• Turmeric– Turmeric is a spice that belongs to the ginger family and has been used in East India and the Middle East for thousands of years. This wonder spice has proven to provide many health benefits, including heart protection. Studies have shown turmeric helps in maintaining heart health by- reducing cholesterol oxidation, plaque build-up, clot formation, bad cholesterol (LDL), and pro-inflammatory responses. Since turmeric is spice, it can be used in any food desired! It may also be consumed in a supplemental form, which may help in consuming higher dosages, and depending on different factors, may have increased bioavailability. (CurcEmulse)
• Vitamin C– Vitamin C, also known as ascorbic acid, is best known for it’s role in immune support, however, it also provides a huge support in protecting the heart. Vitamin C helps to prevent coronary artery disease, strengthens the blood vessel walls, and improves vasodilatation. As this nutrient is an “essential” nutrient, we must get it from the food we eat or take it in a supplement form. Foods containing higher levels of vitamin c include broccoli, cantaloupe, kiwi fruit, oranges, kale, collard greens, onions, peppers, avocados, and grapefruit. It may also be taken daily as a supplement. (Bio-C)
• Glutathione– Glutathione is the master and most important antioxidant produced by the body. Its role is to prevent cellular damage caused by free radicals and oxidative stress. Since oxidative injury is the first step in cardiovascular disease, increased glutathione levels are a key with helping to lower blood pressure, improve immune function, decrease inflammation, improve vascular health, slow the oxidation of fats, and assist with the uptake of other antioxidants. As there are not any foods that contain glutathione itself, foods containing the precursors must be consumed (glycine, glutamate, and cysteine). Of the three precursors, cysteine is the most important and can be found in poultry, egg yolks and red peppers. Supplementation may be a better route to go in order to more drastically increase glutathione levels. (Glutathione)
• B-Complex– One of the greatest benefits to consuming b-vitamins (B6, folic acid, B12) is that they help to reduce homocysteine levels in the body. Homocysteine is an unwanted amino acid that causes your body to create sticky, artery-hardening platelets in the blood vessels, which is a result from ineffectively breaking-down methionine. Folic acid, vitamin B6, and vitamin B12 have been shown to neutralize high homocysteine levels. Foods containing folic acid include: asparagus, spinach, broccoli, okra, Brussels sprouts, and pinto beans; B6: bananas, avocados, chicken, beef, eggs, and walnuts; B12: Clams, ham, cooked oysters, salmon, lean beef, and liver. A high-quality B complex supplement may also be taken daily. (Active B)

Adding all eight of these keys nutrients will not only help to support and keep a healthy heart, but will also support the immune system and overall inflammation. Find the supplements mentioned here.

For more ways to keep your heart healthy through nutrition read part one.

Eat up and keep that heart healthy!