Nutrition for a Strong Heart: Vitamins and Minerals You Need

When you think about keeping your heart healthy, you probably picture exercising and maybe eating less meat. But we don’t often talk about the nutrients your heart needs to stay strong. Just like a car needs the right fuel to run smoothly, your heart needs certain nutrients to keep beating. Even if you cut out all the bad stuff—cholesterol, trans fats and excess sugar—your heart still needs the good stuff to maintain strong arteries and a steady beat. What are the nutrients that empower the heart and help protect against America’s #1 killer—heart disease? We’re going to dive into the specific vitamins and minerals that science has proven to be harbingers of heart health. And, you’ll learn some easy ways to add more of them to your diet. 

Understanding Heart-Healthy Nutrition

You know that your diet affects your cardiovascular health. That’s why the doctor tells you to cut down on cholesterol, processed foods and sugars. While most of us know what not to eat, few of us know what foods our hearts really crave. When it comes to nutrition, eating a balanced diet is the most important way to keep your heart in top shape. This means a colorful mix of fruits and vegetables, whole grains, lean proteins and healthy fats. Each of these food groups contains specific nutrients that the heart needs. For example, fruits and veggies are loaded with antioxidants, compounds that help protect your heart by reducing inflammation and keeping your blood vessels healthy. Whole grains are rich in fiber, which helps manage cholesterol levels. Lean proteins and healthy fats, like those found in fish and nuts, promote a healthy heartbeat and blood pressure.

But it’s not just about the types of food. The vitamins and minerals in these foods work together to strengthen your heart. That’s why it’s so important to consume them all every day. Remember, proper nutrition is key to preventing heart disease, which is the leading cause of death worldwide. The quality of your diet impacts how well, and for how long, your heart will run. We know, it can be tough to fill your plate with a variety of fresh foods every day. This is where supplements can help. They fill in the nutritional cracks to ensure your heart gets what it needs even if you skip the broccoli. We recommend the Manna Heart Health Bundle. It’s got what your heart needs to thrive whether you’re training for a marathon or just want to feel younger for longer. 

Your Heart Needs These Vitamins and Minerals

Your heart is your body’s engine, and like a car’s engine, it lasts a lot longer when you take care of it. Car engines need oil and decent fuel. Your heart needs the same—healthy oils and lots of vitamins and minerals. The following are the most important. 

Vitamin C

Vitamin C is more than just an immune system booster. It’s your heart’s powerful antioxidant ally. Vitamin C helps fight off free radicals—toxic agents that can damage cells, including those in your heart. This damage can lead to heart disease, so keeping free radicals in check is really important for a healthy heart [1]. Vitamin C also plays a crucial role in collagen formation. Collagen is the body’s most abundant structural protein. It’s the building blocks that make you, well—you! Aside from forming your muscles, bones and skin, collagen is also the foundation of blood vessels. Healthy blood vessels make a happy heart. Want to get more Vitamin C? Eat more fruits and vegetables. Think oranges, strawberries, bell peppers, and broccoli. If you’re not a fan of daily salads and smoothies, consider taking a vitamin C supplement for your heart. 

Vitamin K

Vitamin K might not be as famous as some other vitamins, but it’s just as important, especially for your heart. This vitamin is crucial for blood clotting—a process that stops the bleeding when you get a cut. Vitamin K also plays a vital role in keeping your arteries healthy. For your arteries to stay strong, they need to remain flexible and unblocked by calcium deposits. Vitamin K helps regulate calcium in your blood vessels, preventing it from building up in your artery walls [2]. Vitamin D works hand-in-hand with vitamin K to protect your arteries, which is why Manna includes both in our Vitamin D3+K2 supplement. If you want to get more vitamin K in your diet, green leafy vegetables like spinach, kale and broccoli are loaded with it. 

Magnesium

Your heart doesn’t chug along smooth and steady by default. It needs magnesium to keep the beat. This mineral plays a role in maintaining a regular heart rhythm by helping your heart muscle cells contract and relax properly. A heart that doesn’t beat regularly can lead to serious problems like arrhythmia. Foods rich in magnesium include nuts, whole grains, leafy green vegetables and beans. Unfortunately, it’s tough to meet your daily requirement for magnesium even when you eat magnesium-rich foods. As a result, at least 50% of Americans don’t get enough [3]. This may be one reason why heart arrhythmias are on the rise in the US [4]. If you’re not eating the above foods at least twice a day, take a magnesium supplement. 

Potassium

Potassium is an electrolyte that helps regulate blood pressure. This mineral helps balance the amount of sodium in your body, which is crucial for keeping blood pressure in check. Too much sodium can lead to high blood pressure, a big risk factor for heart disease [5]. Potassium steps in to help flush out sodium and ease tension in blood vessel walls so your heart can pump blood without inhibitions. Potassium is found in foods like bananas, potatoes, spinach and oranges. These foods seem easy to add to your diet, but a whopping 98% of Americans don’t get enough potassium [6]. Taking a daily multivitamin is a great way to ensure you get your daily dose of this heart-shielding mineral—as well as several other nutrients on this list. 

Omega-3 Fatty Acids

Omega-3 fatty acids such as DHA and EPA aren’t just good fats—they’re the best fats. They help reduce inflammation, which can damage blood vessels and lead to heart disease. They’re also great for maintaining healthy cholesterol and blood pressure levels. The problem is that omega-3s are mainly found in fatty fish like salmon, mackerel and sardines. Most of us don’t eat fishy things regularly, and this can cause our inflammation and cholesterol levels to get way off balance. This is why doctors recommend fish oil to older people who are at risk of heart disease. Unfortunately, fish oil production is not eco-friendly to our oceans—and it leaves you with wretched fish breath. Instead, try a sustainable source of potent omega-3s like Manna Liposomal Vegan DHA+MCT. 

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is like your heart’s spark plug. It’s responsible for energy production in your cells, especially in the heart. The heart is a hard-working muscle, and CoQ10 helps ensure it has the energy to keep beating strong. Your body naturally produces CoQ10, but as you age, it produces less and less. This may be a reason why the heart weakens and gets sick at such high rates in the elderly. In studies, CoQ10 supplementation helped revive the heart—making it act younger again, and it also helped people with heart disease to live longer [7]. So, where can you find CoQ10? It’s in foods like meat, fish and nuts. But for many, CoQ10 supplements may be beneficial. This is why Manna includes its Liposomal CoQ10 as a core supplement in our Heart Health Bundle. 

Building a Stronger Heart, Beat by Beat

Taking care of your heart means more than just avoiding unhealthy foods. It’s about including the right nutrients in your diet. The vitamins and minerals above are the key players in keeping your heart happy and healthy. Regardless of your stage of life, protecting your heart is incredibly important. Remember, heart disease is the #1 killer worldwide, and poor nutrition increases your risk. Add more of these nutrients to your diet now to start protecting your heart. For the nutrients you can’t get every day, there’s Manna’s Heart Health Bundle.