I. Core Cardiovascular Protective Nutrients

Dietary Fiber

• Binds bile acids and absorbs lipids → lowers cholesterol deposition risk

• Recommended intake: ~30 g daily

• Sources: Oats, celery, whole grains

Omega-3 Fatty Acids (EPA/DHA)

• Lowers triglycerides by 23–45%

• Reduces atherosclerotic plaque formation

• Recommended: 2–3 servings of fatty fish (salmon, sardines) weekly

Folate (Vitamin B9)

• Reduces homocysteine → prevents hypertension & vascular damage

• Sources: Leafy greens, legumes

II. Antioxidant Defense System

Vitamin E

• Inhibits LDL oxidation → lowers atherosclerosis risk by 40%

• Sources: Nuts, avocados

Flavonoids

• Protect vascular endothelium by reducing inflammation

• Sources: Tea, grapes, soy

Coenzyme Q10 (CoQ10)

• Enhances myocardial energy metabolism & cardiac contractility

• Supplementation often needed with aging

III. Electrolyte Balance Nutrients

Potassium

• Maintains sodium–potassium balance

• Reduces stroke risk by 28%

• Recommended intake: 3.5 g daily

• Sources: Bananas, potatoes

Magnesium

• Stabilises heart rhythm

• Lowers risk of ventricular arrhythmias

• Sources: Dark leafy greens, nuts

Special Population Guidelines

• Hypertension patients: Ensure calcium (800–1000 mg/day) + potassium

• Hyperlipidemia patients: Prioritise EPA-rich (≥96% purity) Omega-3 supplements

• Diabetics: Increase dietary fiber + alpha-lipoic acid intake

⚠️ Note: Supplements should be personalised. Excess Vitamin E may raise bleeding risk. Prioritise dietary sources, and use supplements only under medical supervision.