Eating foods rich in nutrients is essential for staying healthy and living a long life without illness. Experts say, "Consuming a moderate amount of nutrients through food can prevent most chronic diseases." In this regard, the UK daily newspaper Daily Mail introduced nutrients and foods that help prevent chronic diseases, particularly heart disease, which has the highest mortality rates in Western countries such as the United States and the United Kingdom.

 

Magnesium: green leafy vegetables, nuts

 

Magnesium helps muscles function properly. It is effective in preventing the development of angina and arrhythmia by assisting the contraction and relaxation of heart muscles and blood vessels.

Research findings have been published indicating that low magnesium levels are more likely to be the cause of heart disease than cholesterol, increasing the importance of magnesium. Magnesium is abundant in nuts such as macadamia and peanuts, as well as in green leafy vegetables.

 

Omega-3 fatty acids: nuts and fish

 

Omega-3 fatty acids lower blood cholesterol levels, reduce blood pressure, and strengthen arterial elasticity. They also help maintain a regular heartbeat, thereby reducing the risk of heart disease.

Therefore, the American Heart Association and the Canadian Ministry of Health recommend that hypertensive patients consume omega-3 fatty acids. The main omega-3 nutrients include EPA and DHA, which are mainly found in fish such as mackerel, tuna, and salmon, as well as in nuts like walnuts.

 

Zinc: oatmeal, whole grains, pumpkin seeds, nuts

 

Zinc plays a role in removing reactive oxygen species that cause cardiomyocyte toxicity. Additionally, there are research findings that it lowers cholesterol levels and aids in the regeneration of the heart and muscles, significantly reducing the risk of death from heart disease. Zinc is abundantly found in whole grains such as oatmeal, pumpkin seeds, and nuts.

 

Coenzyme Q10: eggs, meat, fish

 

Coenzyme Q10 helps generate ATP, the body's energy source, and is beneficial for preventing metabolic diseases such as diabetes and hyperlipidemia. In particular, when taking statin medications for diabetes, side effects like muscle pain are common, but coenzyme reduces the incidence of muscle-related disorders.

This is because it inhibits the peroxidation of bad cholesterol (LDL). It is also known to be used as a coenzyme in the process where the heart or blood vessels produce energy, and to eliminate reactive oxygen species that cause arteriosclerosis. Coenzyme Q10 is found in red meat, fish, and eggs.

 

Vitamin D: Fish such as mackerel and sardines, liver of meat, eggs

 

Vitamin D promotes lipid metabolism that lowers fat and lipid (triglycerides, cholesterol, etc.) levels, preventing obesity and reducing the incidence of cardiovascular diseases such as hypertension and stroke.

 

However, vitamin D can only be synthesized in the body through exposure to sunlight during appropriate outdoor activities. Of course, it can also be ingested in small amounts through food. Foods containing vitamin D include fish such as mackerel, sardines, and tuna, as well as liver and eggs from meat, cheese, and mushrooms.

 

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Nuts contain magnesium, omega-3 fatty acids, and zinc.

It seems that these nutrients are good for the heart.

 

I think I saw that nuts are good at Cash Deal.

 

Having one bag a day is just right.