Diseases of the vascular system and heart, as a rule, are more susceptible to the elderly. But today these ailments are noticeably “younger”. The reasons for this are obvious: an unhealthy lifestyle, frequent stress, poor nutrition, and poor ecology. All this in the most unfavorable way affects the work of the cardiovascular system. A serious problem is poor nutrition. An unbalanced menu does not allow 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 that potassium and magnesium play in the body and how to make up for their content.
Why do we need magnesium and potassium?
Magnesium has an effect on heart rate. This element reduces blood pressure, prevents the formation of blood clots, prevents angina pectoris. It also enhances the action of potassium, due to which the normal state of muscle tissue is maintained. The daily dose of magnesium is 100-130 mg.
Potassium is the main building block of cells. It has a positive effect on the nervous and cardiovascular systems, normalizes blood pressure, and increases the stamina 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 cardiac impulse conduction.
- Contribute to a decrease in blood viscosity, thereby preventing the formation of blood clots.
- Maintain the elasticity of the walls of blood vessels.
- Slow the growth of atherosclerotic plaques.
- Regulate metabolic processes in the heart muscle.
- Normalize metabolism in the heart muscle and supply myocardium with energy.
Preparations for the heart and blood vessels are necessary for the prevention and treatment of conditions such as:
- various types of heart rhythm disturbances (arrhythmias);
- coronary artery disease (angina pectoris, myocardial infarction);
- heart failure;
- atherosclerosis and arterial hypertension;
- metabolic disorders in the heart muscle caused by severe concomitant pathology (cancer, severe anemia, blood disease, liver and kidney failure, etc.).
Symptoms of magnesium deficiency in the body
With an insufficient content of this mineral in the body, the heart cannot work normally. The patient has unpleasant pain in the chest, signs of arrhythmia are observed. The heart does not relax, as a result, the body experiences a lack of oxygen. Cramps, cramps. The level of bad cholesterol rises in the blood. Magnesium deficiency increases the risk of developing kidney stone disease, cardiovascular disease. In addition, depression, migraine, and insomnia occur. From the lack of this important element in the body, hair, teeth, nails suffer, their condition noticeably worsens.
Signs of a lack of potassium in the body
With a deficiency of potassium, the body in biochemical processes replaces it with sodium, which contains sodium chloride. As a result, the body is saturated with sodium, which leads to edema. A lack of potassium provokes a violation of the heart rhythm, worsens heart health, and increases the risk of heart attacks.
A 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, muscle cramps, 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 gall bladder;
- gastrointestinal diseases;
- diabetes and various metabolic disorders;
- the use of hormonal contraception;
- increased sweating (high body temperature, climatic conditions, working in a hot workshop, visiting saunas, baths).
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 basic foodstuffs that are familiar to us contain these substances in small quantities and cannot ensure their sufficient intake in the body even with a balanced diet. Therefore, they must be replenished by eating certain foods with a high content of these elements or taking magnesium and potassium preparations.
Products containing magnesium
Products that help saturate the body with magnesium and maintain its content are:
- fresh meat and dairy products;
- millet, bran, buckwheat;
- legumes (especially soy and white beans);
- potatoes, carrots, spinach and all leafy vegetables;
- peaches, apricots, bananas, raspberries, blackberries, strawberries;
- nuts, sesame seeds.
What foods are rich in potassium?
In sufficient quantities, this element is contained in:
- meat products;
- in almost all cereals;
- wheat bran and wheat germ;
- legumes (especially green peas);
- fresh champignons;
- potatoes (especially baked or jacket-cooked);
- carrots, beets, pumpkins, radishes, peppers, tomatoes, cucumbers, cabbage, greens (especially in spinach and parsley);
- apples, oranges, bananas, watermelons, melons, kiwi, avocado, mango, cherry, grape, blackcurrant, gooseberry, blackberry;
- dried fruits (prunes, dried apricots, dates, figs);
- nuts (especially walnuts and hazelnuts).
Useful 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 be higher than 0.5%, kefir - 1%, cottage cheese - 9% or lower. Fish, on the contrary, 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, cotton, soy) in an amount of not more than three tablespoons per day. It is recommended to use bread from wholemeal flour, with bran or grain - a maximum of 200 g per day.
To prevent the development of heart disease and maintain a balance of potassium and magnesium in the body, it is necessary to limit the consumption of certain foods:
- Salt must be minimized. Excessive consumption of salty foods disrupts the water-salt balance, which negatively affects the work of the heart.
- At the risk of developing heart disease, the amount of fluid consumed should not exceed 1.5 liters per day, including juices, soups, etc.
- Sugar intake must also be significantly limited. Since it contributes to the appearance of edema, which complicates the work of the heart muscle.
- Fatty foods should be excluded. Of course, it is impossible to refuse meat and fish in any case, since from them we get potassium and magnesium for the heart. You just need to replace fatty varieties with more lean ones. Instead of butter, use vegetable, instead of mayonnaise, non-fat sour cream.
- Limit the use of pastries, strong coffee and tea.
Potassium and magnesium tablets
To prevent heart and vascular diseases, it is very useful to use vitamin complexes containing potassium and magnesium. "Heart" vitamins (potassium and magnesium) help the body withstand various stresses and even work smoothly with increased emotional stress. These elements provide protection to blood vessels and cells of the heart from free radicals, necessary for muscle contraction, including myocardium. It is desirable that preparations for the heart and blood vessels with coenzyme Q10. This substance also ensures the normal functioning of the heart. Coenzyme Q10 inhibits the development of atherosclerosis and slows down the aging process.
In pharmacies you can buy the following preparations of magnesium and potassium:
- "Panangin";
- Asparkam
- "Asparinate";
- "Pamaton";
- Kudesan (contains coenzyme Q10).
Prescribe such drugs should only be the attending physician.
When does the need for potassium and magnesium increase?
Additionally, taking preparations containing potassium and magnesium is necessary for:
- gastritis, gastroduodenitis, 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, 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.