The heart is actually a pump that pumps blood. Up to 4 to 5 liters of blood per minute. The blood contains oxygen and nutrients that are transported to all muscles and organs. The heart is about the size of a clenched fist. This applies to everyone because the heart grows with the body.

Which heart rate is good?

The average heart rate for an adult is 60 to 70 beats per minute. The heart rate increases with exercise or tension. With sports, this can be up to 180 beats per minute. Sometimes the heart beats faster than normal. This happens, for example, when we move or when we find something exciting. This is a normal reaction of the body.

Which vitamins and minerals play a more important role in the health of the heart and blood vessels? The Vitamin Information Bureau lists them.

Are vitamins good for the heart?

Vitamin C

Vitamin C has a positive effect on blood pressure. By taking extra vitamin C you can lower your blood pressure somewhat, the researchers said. The mechanism is still being investigated. Vitamin C is mainly found in vegetables, fruit, and potatoes. It is also important for good resistance.

Vitamin B12

Researchers 2 showed that the use of extra vitamin B12 can lower the risk of cardiovascular disease in vegetarians. Vegetarians can get a vitamin deficiency relatively quickly because vitamin B12 only occurs in foods of animal origin.

Folic acid

Folic acid lowers the level of the amino acid homocysteine ​​in the blood. Too high a homocysteine ​​level is associated with an increased risk of cardiovascular disease. Folic acid is often found in fruit and vegetables, and also in whole-grain products.

Vitamin D

Vitamin D seems like a miracle vitamin. Researchers are very interested and it has recently been shown that extra vitamin D can improve heart health. Vitamin D, for example, has an effect on cholesterol levels. Vitamin D is found in fatty fish and in margarine. In addition, the skin also produces vitamin D under the influence of the sun.


Where salt causes high blood pressure, potassium helps to lower it. Sodium and potassium are the minerals that keep blood pressure stable. Most people get too much salt (sodium) and not enough potassium. Potassium is needed for the contraction of the muscles, so also for the contraction of the heart. Potassium is found in almost all foods, but especially in vegetables, potatoes, bread, and dairy.


Like potassium, the mineral magnesium ensures that muscles can contract well. So again the heart. It is in small amounts in almost all foods. Relatively much magnesium is found in nuts, shrimps, dark chocolate and green vegetables.

Variation spoils the heart

Various vitamins and minerals are needed to stimulate the production of healthy new skin cells. A healthy and varied diet provides these vitamins to a sufficient extent. So: enough vegetables, fruit, grains, fish, and dairy. However, not everyone succeeds. In that case, a low-dose multivitamin might offer a solution.