Every year the number of deaths due to diseases of the heart and blood vessels is increasing. Nutritionists do not tire of repeating the importance of nutrition in the prevention of these ailments. Daily including in your diet products for the heart, rich in potassium and magnesium, you can cope with the decline of strength, chronic fatigue, pain during exercise, etc.
What are the benefits of potassium and magnesium for the body?
- They feed the heart muscle.
- They take part in the metabolism of the heart cells.
- Provide holding of heart pulses.
- Dilute blood and increase blood flow.
- Strengthen the shell of blood vessels.
- Reduces the negative effects of tachycardia and arrhythmia.
- Regulate the process of metabolism.
- Provide a more complete blood formation, act as an anemia prevention, etc.
Which foods contain potassium and magnesium?
Most of all these minerals are in legumes and dried apricots. Seagull takes second place, and an honorable third is beans. In addition, potassium and, to a lesser extent, magnesium can be obtained from cereals - buckwheat, millet, oats, potatoes in the peel, wheat germ, beans, soybeans, champignons, radishes, carrots, beets, peppers, eggplants, cabbage, corn, pumpkin. Heart products containing more potassium and less magnesium: bananas, watermelons, melons, apples, cherries, cocoa, currants , pears, kiwi, cherries, avocados, grapes, blackberries, walnuts, hazelnuts, prunes, raisins, dates, figs.
Other sources of potassium and magnesium in products
More magnesium and less potassium is found in raspberries, strawberries, strawberries, peaches, cashews, almonds, mustards, barley, nuts, sesame, spinach, oily fish. The optimal combination of potassium and magnesium is found in foods such as hard cheese, meat, dairy products. However, their fat content should not be too high, otherwise instead of cleaning the vessels, you can get the opposite effect and reduce to zero efforts to prevent atherosclerosis and thrombosis.
It should be remembered that an adult needs 2 g of potassium per kilogram of his own weight, and as for magnesium, then a day it requires about 300 mg. As you can see, potassium and magnesium, necessary for the heart, can be obtained from ordinary foods, which are available most of the year. In the season, it is necessary to lean on vegetables and fruits, but past shelves with goods exported from abroad it is better to pass and not to look back, as they contain dangerous chemicals for the body.