Your heart is a strong, muscular organ that pumps blood throughout your circulatory system. According to Peter Mills, author of the book "Education in Heart," the average person experiences approximately 2 million heart beats during her lifetime. Certain medical conditions, viruses, diseases and infections can damage your heart and interfere with healthy heart function. Regular exercise and a healthy diet consisting of a variety of vitamins and minerals can strengthen your heart and keep it functioning at an optimal level.
Calcium
Calcium is a mineral that aids in heart muscle contraction and blood vessel expansion and constriction, according to Michael Zimmermann, author of "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease." Zimmermann explains that low levels of calcium can lead to a decreased heart rate and abnormal heart rhythms. The recommended daily dosage of calcium is 1,000 mg for adults. Foods rich in calcium include milk, cheese, yogurt, pudding, spinach, kale, turnip greens and cream.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your heart from damaging free radicals, notes Steve Blake, author of the book "Vitamins and Minerals Demystified." Blake explains that vitamin C repairs damaged tissues, reduces high blood pressure and cholesterol levels, improves heart function and lowers your risk of developing coronary heart disease. The recommended daily dosage for vitamin C is 90 mg for men and 75 mg for women. Foods rich in vitamin C include oranges, cranberries, grapefruits, strawberries, blueberries, broccoli, tomatoes, spinach, kale and Swiss chard.
Potassium
Potassium is a mineral that can improve heart function and aid in smooth muscle contraction, notes Joyce Johnson, author of the book "Fluids and Electrolytes Demystified." Johnson reports that a potassium deficiency can cause irregular heart rhythms. The recommended daily dosage for potassium is 2,000 mg for adults. Foods rich in potassium include bananas, oranges, tomatoes and potatoes.
Vitamin E
Vitamin E is a fat-soluble antioxidant that supports a healthy heart, improves immune system function and decreases your risk for developing atherosclerosis, a type of heart disease that occurs when fat deposits within your blood vessels, according to Jenna Hollenstein, author of the book "Understanding Dietary Supplements." Hollenstein explains that vitamin C also prevents plaque buildup in your blood vessel walls, aids in red blood cell production, protects you from developing blood clots and removes fatty deposits from your body. The recommended daily dosage for vitamin D is 15 mg for adults. Foods rich in vitamin E include wheat germ, egg yolks, shrimp, almonds, hazelnuts, peanut butter, pistachio nuts, soybeans and sunflower seeds.
References
- "Education in Heart"; Peter Mills; 2001
- "Understanding Dietary Supplements"; Jenna Hollenstein; 2007
- "Stop That Heart Attack!"; Derrick Cutting; 2004
- "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease"; Michael Zimmermann; 2001
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Fluids and Electrolytes Demystified"; Joyce Y. Johnson; 2007
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