The document outlines essential nutrients for heart health, including vitamins A, C, and E, folic acid, and various minerals that help lower blood pressure. It emphasizes the importance of antioxidants like carotenoids and polyphenols found in fruits and vegetables, as well as omega-3 fatty acids and monounsaturated fats for reducing cholesterol levels. Lastly, it mentions phytoestrogens found in plants, particularly flaxseed, that may lower the risk of cardiovascular issues.

1. Ingredients for a healthy heart
TH MANAGEMENT
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2. Vitamins A, C, E
These highly beneficial
antioxidant vitamins all
have the ability to prevent
deposits, including fats,
sticking to artery walls.
Best sources are fish oil,
egg yolk, liver,citrus fruits,
kiwis, strawberries, red
peppers, peas.
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3. Folic acid
Folic acid helps reduce
the risk of cardiovascular
disease associated with
high blood levels of
homocysteine.
Sources:- green leafy
vegetable, mushrooms,
pulses, nuts, fruits and
root vegetables.
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4. Magnesium, potassium, and calcium
Helps lower blood
pressure.
Example:- coconut
water, green leafy
vegetable, milk n
its products
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5. Carotenoids
They are heart-protective
antioxidants in many colorful
fruits and veggies. Alpha-carotene,
beta-carotene, lutein,
and lycopene are carotenoids.
It helps to prevent the build-up of
toxins in the arteries.
Sources:--spinach, tomatoes,
cabbage, broccoli, peas, carrots
and sweet potatoes,raw tomatoes
and in any tomato product.
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6. Phytoestrogens
These are substances in plants
(like flaxseed) that have a weak
estrogen-like action in the body.
Studies suggest that flaxseed
lowers the risk of blood clots,
stroke and cardiac arrhythmias.
It may also help lower total and
LDL "bad" cholesterol and
triglycerides, and even blood
pressure.
Sources :-soy,watermelon,
onions, garlic, broccoli and even
in tea.
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7. Omega-3 fatty acids
Found in flaxseeds, fatty fish like
salmon and alpha-linolenic fatty
acids (found in plant foods like
walnuts) help boost the immune
system, reduce blood clots, and
protect against heart attacks.
They also increase good HDL
levels, lower triglyceride levels,
protect arteries from plaque
buildup, are anti-inflammatories,
and lower blood pressure.
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8. Monounsaturated fatty acids and oryzanol
These lower the levels of
potentially harmful LDL
cholesterol and maintain the
necessary levels of beneficial
HDL cholesterol.
Sources :-rapeseed, walnut and
groundnut oils, and Olive oil,
Rice bran oil. Rice Bran Health
Oil contains the right amount of
oryzanol (antioxidant) to
provide cholesterol lowering
properties
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9. Polyphenols
These are another set of antioxidants
that protect blood vessels, lower blood
pressure, reduce LDL "bad"
cholesterol. They are antioxidants that
also help the absorption and action of
vitamin C.
Flavonoids can be found in fruit and
vegetable, especially apples and
onions.
Non-flavonoid polyphenols include
ellagic acid (found in all types of
berries)
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