When it comes to heart disease prevention, most of us know the usual advice: cut back on processed foods, stay active, don’t smoke. But there’s one factor that you may not have considered: nutrient deficiencies. According to health experts, falling short on certain vitamins and minerals can quietly increase your risk for high blood pressure, plaque buildup, and even heart attack. And you may not feel a thing until serious damage is already done.
If you’re looking to protect your heart, three of the most critical nutrients to pay attention to are magnesium, omega-3 fatty acids, and B vitamins. Learn more about the risks of each below.
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1. Magnesium
Magnesium isn't just a trendy ingredient in viral Sleep Girl Mocktails. It's crucial to so many areas of your wellbeing—including your heart health. This nutrient helps regulate blood pressure, keeps your heartbeat steady, and supports muscle and nerve function, including your heart muscle. According to experts, a deficiency can increase your risk for hypertension, arrhythmias, and even sudden cardiac death. People who eat a lot of processed foods, drink alcohol frequently, or suffer from digestive disorders may have lower magnesium levels. It also declines with age.
On TikTok, Dr. Jeremy London, a cardiac surgeon, explains: "Because magnesium relaxes smooth muscle cells, it can help maintain a healthy blood pressure as well." Magnesium-rich foods include leafy greens, nuts, and whole grains, but supplementation can help if you're failing to get enough through diet alone. It can make all the difference!
2. Omega-3 Fatty Acids
Fat may sound like a bad thing, but the truth is that healthy fats like Omega-3 fatty acids are crucial to your health. These fats help reduce inflammation, lower triglycerides, and keep blood vessels flexible. A deficiency can lead to stiff arteries, high blood pressure, and increased plaque buildup. If fish isn’t a regular part of your diet or you’re eating more omega-6 fats from processed oils, you might not be getting enough.
There are plenty of ways to fit this into your diet, but a supplement is another great idea. "Omega-3 is a powerful anti-inflammatory that can help control your lipid levels and your overall cholesterol panel," Dr. London explains. These essential fatty acids, commonly found in fatty fish like salmon and in supplements like fish oil, help keep your blood pressure healthy and reduce the risk of heart disease.
3. Vitamin B12 and Folate
A deficiency in B vitamins is another red flag that could pose a risk to your heart. That's because these B vitamins help break down homocysteine, an amino acid that can damage arteries when it builds up. High homocysteine levels are strongly linked to heart disease, stroke, and blood clots. Vegans and vegetarians are especially prone to B12 deficiency. Meanwhile, low folate can affect anyone who doesn’t get enough leafy greens or whole grains.
To ensure you're getting enough B vitamins in your daily diet, you can add foods like spinach, beans, citrus fruits, meat, eggs, and dairy to your plate. Another good option is investing in a high-quality B-complex supplement.
Bottom Line
You may not always notice a nutrient deficiency—but over time, the effects can take a toll on your body. In order to keep an eye on your levels, check in with your doctor about testing and consider making changes to your diet—or taking a few supplements. Your future self will thank you!
