Calcium is an essential mineral for the human body, contributing to the formation and maintenance of strong bones and teeth. However, its importance goes beyond skeletal health.

Research has shown that a low intake of calcium may be linked to the development of heart disease.

What is Heart Disease?

Heart disease refers to a range of conditions that affect the heart and its blood vessels, such as coronary artery disease (CAD), heart failure, and arrhythmias.

These conditions are often caused by the accumulation of plaque in the arteries, which narrows the blood vessels, limiting blood flow to the heart.

The Role of Calcium in Heart Health

Calcium plays a crucial role in heart health by regulating the contraction and relaxation of the heart muscle. In addition, it helps maintain the normal functioning of the heart’s electrical system.

Studies have shown that a diet low in calcium can lead to the buildup of plaque in the arteries, increasing the risk of heart disease.

When there is a deficiency of calcium in the blood, the body may release hormones that increase the amount of calcium absorbed from the bones, weakening them and leading to the development of osteoporosis.

Calcium and Blood Pressure

High blood pressure, also known as hypertension, is a significant risk factor for heart disease. The National Institutes of Health reports that nearly one in three Americans has high blood pressure, and many are unaware they even have the condition.

Studies have shown that calcium supplementation may help lower blood pressure in people with hypertension.

One study found that calcium supplementation reduced systolic blood pressure by an average of 2.6 mmHg and diastolic blood pressure by an average of 1.3 mmHg.

The Link between Calcium and Cholesterol

High levels of LDL or “bad” cholesterol are a risk factor for heart disease. Studies have found that calcium supplementation may help reduce the levels of LDL cholesterol in the blood.

One study in women found that those who consumed more than 1,000 mg of calcium per day had lower levels of LDL cholesterol compared to those who consumed less than 400 mg per day.

Another study found that calcium supplementation reduced LDL cholesterol levels by 4-7% in postmenopausal women.

How Much Calcium Do You Need?

The recommended daily intake of calcium varies by age and sex. According to the National Institutes of Health, the recommended daily intake for calcium is as follows:.

Infants 0–6 months: 200 milligrams (mg).
Infants 7–12 months: 260 mg.
Children 1–3 years: 700 mg.
Children 4–8 years: 1,000 mg.
Children 9–13 years: 1,300 mg.
Teens 14–18 years: 1,300 mg.
Adults 19–50 years: 1,000 mg.
Adults 51 years and older: 1,200 mg.
Pregnant and breastfeeding women: 1,000 to 1,300 mg.

Sources of Calcium

Dairy products, such as milk, cheese, and yogurt, are rich sources of calcium. However, if you are lactose intolerant or follow a vegan diet, you can also get calcium from other sources, such as:.

Leafy green vegetables, such as kale, collard greens, and spinach.
Fortified foods, such as tofu, orange juice, and breakfast cereals.
Nuts and seeds, such as almonds, chia seeds, and sesame seeds.
Beans and lentils, such as white beans, black beans, and chickpeas.

Conclusion

Calcium is a vital mineral for the human body and plays a crucial role in heart health. A diet low in calcium can lead to the development of heart disease, as well as weaker bones.

Supplementation or ensuring that you consume enough calcium-rich foods can help maintain a healthy heart and lower your risk of heart disease.