essential minerals for heart health

Essential Minerals For Heart Health

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Essential Minerals For Heart Health

There are several minerals that are absolutely essential for maintaining our heart health. I’m going to go over the minerals, what else they are needed for and what food sources you can find them in! I’ll also list some herbs at the end that are great additions for those with concerns about heart health.


Magnesium and Heart Health

Magnesium is one of the most important minerals and it is the most common deficiency. We need magnesium for thousands of enzyme reactions and proteins in our bodies. Our soils are depleted of this nutrient, stress makes us burn through it, some heavy metals can bind with it and make it unusable, and with the over-abundance of calcium in our diets it is easy to become magnesium deficient.

Magnesium is need for energy production, cellular health, nerve/muscle/joint health, hormone regulation, and more. The heart is a muscle which is why magnesium is so crucial for it to function. Magnesium is also important to be in balance with the other electrolytes, which are also very important for heart health as well as blood pressure regulation.

Best sources of magnesium:

  • Pumpkin Seeds-150mg per ounce
  • Cashews- 75mg per ounce
  • Dark chocolate (60%)- 50mg per ounce
  • Avocado, 1 cup- 44mg
  • Banana- 32mg
  • Dead sea salt baths are a great source as well.
  • Mag Lotion


Check out more about magnesium here.


Potassium and Heart Health

Potassium is needed for the proper functioning of cells, heartbeat regulation, muscle contraction, carbohydrate metabolism, nerve impulses, energy metabolism, and to balance hypertension.  We can lose potassium under stress and with detoxing.. Most sources claim we need at least 4700 mg of potassium a day! In a modern diet, most people barely reach the 1000mg mark, so many people are lacking in this important mineral. It is very hard to get the proper amount without consciously making an effort. Usually aiming for at least 3000mg a day at first can help immensely for a lot of people.

  • Avocado- 1 Large: 1,067mg
  • Lima Beans-1 cup- 955mg
  • Coconut Water- 16 oz- 810mg
  • Spinach, cooked-1 cup-839 mg
  • Nettle Infusions-1 quart-900mg
  • White/Sweet Potatoes-1 cup-900mg
  • Blackstrap Molasses-1 TBS- 400mg
  • White Beans-1/2 cup-500mg
  • Beet greens, cooked-1 cup- 1300mg
  • Banana-1 large-500mg
  • Sardines-1 can- 365mg
  • Wild Caught Salmon- 1/2 Filet-772mg
  • Kiwi-1 medium- 250mg


Read my whole post on potassium here.


Sodium and Heart Health

Sodium (along with potassium) helps to maintain the body’s fluid balance.  Also, sodium plays a huge part in nerve transmission, muscle contraction, and for the creation of hydrochloric acid. Sodium, potassium and magnesium have a delicate balance, and they all play a role in keeping our heart happy!

The easiest way to get more unrefined sea salt in your diet (other than salting your food-you can only use so much that way) is to make salt water sole.


To Make Sole :

  • Fill a 1 quart glass mason jar about 1/3 full of unrefined, natural salt. Then fill jar with filtered water, leaving at least 2 inch gap at top.
  • Cover with a plastic cap (metal is reactive to salt and de-ionizes it), shake it, and let sit for at least 24 hours.
  •  If all the salt crystals have dissolved after a full day, add a little but more of the salt crystals to the water. The sole will be ready when the salt no longer dissolves- this means the water has become fully saturated with the salt.
  •   There will always be some undissolved salt crystals on the bottom of the jar but this is proof that the water is totally saturated with salt. You can store the bottle covered on the counter indefinitely-salt has natural anti-bacterial and anti-fungal properties.
  •   Start small with sole, adding just ½ tsp to a glass of water in the morning upon waking. You can add more or less depending on your taste preferences- many find benefit adding a little bit to each glass of water!


Calcium and Heart Health

This is the most abundant mineral in the body- 99% should be found in the bone (but over consumption is the cause of tissue calcification). The 1% not in the bones is needed for nerve transmission, blood pressure regulation, iron metabolism, proper cell division, plus healthy skin and teeth. Calcium can build up when magnesium and potassium are deficient and this is where is can be detrimental to heart health- we want balance in all things! An HTMA is the best way to determine your personal balance between calcium, potassium, magnesium and sodium.

Recommended amount for most adults: 1000 mg a day

  • Blackstrap molasses, 1 tbsp: ~100mg
  • Yogurt (grass-fed), 1 cup: 300mg
  • Nettle infusions: 300mg per cup (nettles also have almost ALL of the main co-factors needed for calcium absorption!)
  • Collard Greens, 1 cup: 300mg
  • More Calcium Rich Foods


Copper and Heart Health

Even a slight copper imbalance can contribute to impaired immunity, bone issues, and neurological and cardiovascular diseases. Copper helps certain gene transcriptions, plays a part in the production of melanin (helps skin pigmentation), and also has a huge role in Superoxide Dismutase, an important antioxidant.

Many people with copper issues notice issues with heart rate. This is because anxiety and nervous system dysregulation are both very common when copper is imbalanced.

Check out my whole post on copper here to learn how to balance it- it’s a bit more complex than other minerals as it’s not just about getting more copper in.


Herbs and Spices for Heart Health:

  • Hawthorn Berry (best herb overall for heart healing)
  • Garlic
  • Oregano
  • Lavender
  • Linden
  • Cayenne
  • Ginger
  • Cinnamon
  • Rose


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Welcome to Sassy Holistics! My name is Kristin, and I'm a Holistic Health Coach. I've been on the path to help people achieve better health using whole food nutrition, mineral balancing, and holistic healing principles for almost 7 years now.

The body is a whole and we must treat it as such! I have my Bachelor of Science in Natural Health Sciences, certificates in Herbal Studies from Herbal Academy, and I am constantly learning more about health to help my clients and followers.

My goal is to help you unleash your own inner healer! You already hold the power to heal inside you. My role is as a guide to help you realize this potential.

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