"Heart-Friendly Minerals: Supporting Cardiovascular Health"

 1. Magnesium: Magnesium plays a crucial role in maintaining normal heart rhythm and blood pressure. It helps relax blood vessels and supports proper muscle function, including the heart muscle. Good sources of magnesium include green leafy vegetables, nuts, seeds, whole grains, and legumes.

2. Potassium: Potassium is important for maintaining proper heart function and regulating blood pressure. It helps balance the effects of sodium and supports healthy blood vessel function. Foods rich in potassium include bananas, oranges, avocados, spinach, sweet potatoes, and white beans.

3. Calcium: Calcium is essential for maintaining strong bones and teeth, but it also plays a role in heart health. It aids in proper muscle contraction, including the heart muscle. Good sources of calcium include dairy products (milk, yogurt, cheese), leafy green vegetables, fortified plant-based milk alternatives, and tofu.

4. Selenium: Selenium is an antioxidant mineral that helps protect cells from damage. It has been associated with a reduced risk of cardiovascular disease and supports heart health. Good dietary sources of selenium include Brazil nuts, seafood (such as tuna and sardines), eggs, and whole grains.

5. Zinc: Zinc is involved in various metabolic processes and plays a role in maintaining a healthy immune system. It also contributes to heart health by supporting proper blood vessel function and reducing inflammation. Good sources of zinc include seafood, lean meats, poultry, legumes, nuts, and seeds.

6. Iron: Iron is essential for the production of hemoglobin, which carries oxygen in the blood. It helps prevent anemia and ensures that the heart receives an adequate oxygen supply. Good sources of iron include lean meats, seafood, legumes, spinach, and fortified cereals.

7. Copper: Copper is involved in the formation of collagen, a protein that helps support the structure of blood vessels and arteries. It also plays a role in energy production and antioxidant defense. Dietary sources of copper include organ meats, shellfish, nuts, seeds, whole grains, and dark chocolate.

8. Manganese: Manganese is important for the formation of connective tissue and proper metabolism of carbohydrates, proteins, and cholesterol. It also acts as an antioxidant, protecting against oxidative stress. Foods rich in manganese include nuts, seeds, whole grains, legumes, and leafy green vegetables.

9. Phosphorus: Phosphorus is necessary for the formation and maintenance of healthy bones and teeth. It also plays a role in energy production and supports proper heart function. Good dietary sources of phosphorus include dairy products, lean meats, poultry, fish, nuts, and whole grains.

10. Coenzyme Q10 (CoQ10): While not a mineral, CoQ10 is a vital nutrient that functions as an antioxidant and plays a crucial role in cellular energy production. It is found in small amounts in organ meats, fatty fish, and whole grains. CoQ10 supplements are also available.