Diseases of the vascular system and the heart, as a rule, are more susceptible to older people. But today these ailments are noticeably “younger”. The reasons for this are obvious: unhe althy lifestyle, frequent stress, unhe althy diet, poor ecology. All this most adversely affects the work of the cardiovascular system. A serious problem is poor nutrition. An unbalanced menu makes it impossible for the body to receive important vitamins and minerals, in particular potassium and magnesium. For the heart, these substances are essential. In this article, we will talk about the role of potassium and magnesium in the body and how to replenish their content.
Why do we need magnesium and potassium?
Magnesium has an effect on heart rate. This element lowers blood pressure, prevents the formation of blood clots, and prevents angina pectoris. It also enhances the action of potassium, due to whichthe normal state of muscle tissue is maintained. The daily dose of magnesium is 100-130 mg.
Potassium is the main building material of cells. It has a positive effect on the nervous and cardiovascular systems, normalizes blood pressure, increases the endurance of the whole organism. A person needs 2000 mg of this substance per day.
What are the benefits of potassium and magnesium for the heart?
- Improve the conduction of the heart impulse.
- Helps reduce blood viscosity, thereby preventing blood clots.
- Maintain the elasticity of blood vessel walls.
- Slow down the growth of atherosclerotic plaques.
- Regulate metabolic processes in the heart muscle.
- Normalize the metabolism in the heart muscle and supply the myocardium with energy.
Medicines for the heart and blood vessels are needed to prevent and treat conditions such as:
- different types of heart rhythm disturbances (arrhythmias);
- ischemic disease (angina pectoris, myocardial infarction);
- heart failure;
- atherosclerosis and arterial hypertension;
- metabolic disorders in the heart muscle caused by severe comorbidities (cancer, severe anemia, blood diseases, liver and kidney failure, etc.).
Symptoms of magnesium deficiency in the body
With insufficient content of this mineral in the body, the heart cannot work normally. The patient experiences discomfort in the chest,signs of arrhythmia are observed. The heart does not relax, as a result, the body experiences a lack of oxygen. There are convulsions, spasms. The level of bad cholesterol in the blood rises. Magnesium deficiency increases the risk of kidney stones and cardiovascular disease. In addition, there are depression, migraine, insomnia. Hair, teeth, nails suffer from a lack of this important element in the body, their condition deteriorates noticeably.
Signs of a lack of potassium in the body
When potassium is deficient, the body in biochemical processes replaces it with sodium, which contains table s alt. As a result, the body is saturated with sodium, which leads to edema. Lack of potassium provokes irregular heart rhythms, impairs heart he alth, and increases the risk of heart attacks.
Lack of potassium and magnesium affects the functioning of the whole organism. This is manifested by a breakdown, apathy, rapid arrhythmic pulse, high blood pressure. It is difficult for a person to concentrate on anything, muscles cramp, any physical activity is accompanied by pain in the heart muscle.
What contributes to the loss of potassium and magnesium?
The body can lose these elements under conditions such as:
- diseases of the pancreas and gallbladder;
- diseases of the gastrointestinal tract;
- diabetes mellitus and various metabolic disorders;
- using hormonal contraception;
- excessive sweating (high body temperature, climatic conditions, working in a hot shop, visiting saunas,bath).
How to replenish potassium, magnesium? What foods contain these substances?
In our diet, even with a normal content of fats, proteins and carbohydrates, there is a very small amount of trace elements. Potassium and magnesium for the heart in particular and for the whole organism as a whole are simply necessary. And the staple foods we are used to contain these substances in small quantities and cannot ensure their sufficient intake into the body even with a balanced diet. Therefore, they must be replenished by eating certain foods high in these elements or by taking magnesium and potassium supplements.
Foods containing magnesium
Foods that will help saturate the body with magnesium and maintain its content are:
- fresh meat and dairy products;
- millet, bran, buckwheat;
- legumes (especially soybeans and white beans);
- potatoes, carrots, spinach and all leafy vegetables;
- peaches, apricots, bananas, raspberries, blackberries, strawberries;
- nuts, sesame.
What foods are rich in potassium?
Sufficient quantities of this element are contained in:
- meat products;
- in almost all cereals;
- wheat bran and wheat germ;
- legumes (especially green peas);
- fresh mushrooms;
- potatoes (especially baked or boiled in their skins);
- carrots, beets, pumpkins, radishes, peppers, tomatoes, cucumbers, cabbage, greens (especially inspinach and parsley);
- apples, oranges, bananas, watermelons, melons, kiwi, avocados, mangoes, cherries, grapes, blackcurrants, gooseberries, blackberries;
- dried fruits (prunes, dried apricots, dates, figs);
- nuts (especially walnuts and hazelnuts).
Helpful tips
Choose low-fat dairy and meat products. It is recommended to give preference to lean beef, chicken and turkey fillet (boiled or baked). The fat content of milk should not exceed 0.5%, kefir - 1%, cottage cheese - 9% and below. Fish, on the contrary, it is recommended to choose more fatty (mackerel, horse mackerel, herring, capelin). Eggs should be consumed no more than twice a week. It is preferable to use vegetable oil (olive, corn, sunflower, hemp, cottonseed, soybean) in an amount of no more than three tablespoons per day. Bread is recommended to be consumed from wholemeal flour, with bran or grain - a maximum of 200 g per day.
To prevent the development of heart disease and maintain the balance of potassium and magnesium in the body, it is necessary to limit the consumption of certain foods:
- S alt should be kept to a minimum. Excessive consumption of s alty foods disrupts the water-s alt balance, which negatively affects the work of the heart.
- If at risk of developing heart disease, the amount of fluid consumed should not exceed 1.5 liters per day, including juices, soups, etc.
- Sugar consumption should also be significantly limited. Because it promotesedema, which complicates the work of the heart muscle.
- Fatty foods should be avoided. Of course, in no case should we refuse meat and fish, since from them we get potassium and magnesium for the heart. You just need to replace fatty varieties with leaner ones. Use vegetable oil instead of butter, low-fat sour cream instead of mayonnaise.
- Limit pastries, strong coffee and tea.
Potassium and magnesium tablets
For the prevention of diseases of the heart and blood vessels, it is very useful to use vitamin complexes containing potassium and magnesium. "Heart" vitamins (potassium and magnesium) help the body to withstand various stresses and work smoothly even with increased emotional stress. These elements provide protection to blood vessels and heart cells from free radicals, they are necessary for muscle contraction, including myocardium. It is desirable that drugs for the heart and blood vessels cwin coenzyme Q10. This substance also ensures the normal functioning of the heart. Coenzyme Q10 prevents the development of atherosclerosis and slows down the aging process.
The following magnesium and potassium preparations can be bought in pharmacies:
- "Panangin";
- Asparkam;
- "Aspariginate";
- "Pamaton";
- Kudesan (contains coenzyme Q10).
Only the attending physician should prescribe such medicines.
When does the need for potassium and magnesium increase?
Additionally takepreparations containing potassium and magnesium, necessary for:
- gastritis, gastroduadenitis, peptic ulcer and other diseases of the gastrointestinal tract;
- physical activity;
- hard mental work;
- chronic stress.
Due to the regular intake of magnesium, potassium and other important elements with food, the work of the heart and blood vessels will be uninterrupted. If for some reason the products are not enough, you need to take vitamin complexes, but only on the recommendation of a doctor.
