Dietary dietary supplements for the health of the heart and blood vessels: complete leadership
Cardiovascular diseases (SVD) remain a leading cause of mortality around the world. Maintaining the health of the heart and blood vessels is a priority that requires an integrated approach, including a healthy lifestyle, proper nutrition and, in some cases, the use of biologically active additives (dietary supplements). In this article, we will examine in detail the various dietary supplements that are potentially healthy heart and blood vessels, discuss their mechanisms of action, scientifically sound advantages, potential risks and side effects, as well as provide recommendations for their use.
It is important to note: Before you start taking any dietary supplements, you need to consult a doctor, especially if you already have diagnosed diseases or you take medications. Bad is not a replacement for drugs and should be used as an addition to the main treatment and a healthy lifestyle.
1. Omega-3 fatty acids:
Omega-3 fatty acids, in particular eicophantamentenic acid (EPA) and daily oxaenoic acid (DHA), are polyunsaturated fatty acids that have proven benefits for the health of the heart and blood vessels.
- Sources: Fish oil, croil oil, linseed oil, chia seeds, walnuts.
- The mechanism of action:
- Reducing the level of triglycerides: EPA and DHA contribute to a decrease in the level of triglycerides in the blood, which is an important risk factor for the development of SVD. They affect the activity of enzymes involved in the synthesis and decay of triglycerides.
- Lipid profile improvement: Omega-3 fatty acids can slightly increase the level of high density lipoproteins (HDL), “good” cholesterol, and reduce the level of low density lipoproteins (LDL), “bad” cholesterol.
- Reduced blood pressure: Omega-3 fatty acids contribute to the expansion of blood vessels, which leads to a decrease in blood pressure. They affect the production of nitrogen oxide, a powerful vasodilating substance.
- Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties, reducing the level of inflammatory markers, such as C-reactive protein (SRB). Inflammation plays an important role in the development of atherosclerosis.
- Antiarrhythmic action: Omega-3 fatty acids can reduce the risk of heart arrhythmias, stabilizing the electrical activity of the heart.
- Scientifically sound advantages:
- Reduction of the risk of heart attack and stroke.
- Reducing the risk of sudden heart death.
- Improving the function of the endothelium (inner shell of blood vessels).
- Reducing the risk of atherosclerosis.
- Recommended dosage: The recommended dosage of EPA and DHA is 1-2 grams per day.
- Side effects and risks: In high doses of omega-3, fatty acids can cause stomach disorder, nausea, diarrhea and increased bleeding. Caution should be observed while taking anticoagulants simultaneously.
2. Coenzim Q10 (COQ10):
Coenzym Q10 (COQ10) is a vitamin -like substance that is naturally present in the body and plays an important role in the production of cellular energy and antioxidant protection.
- Sources: Meat, fish, nuts, seeds, as well as synthetic additives.
- The mechanism of action:
- Energy production: COQ10 is a key component of the mitochondrial respiratory chain necessary for the production of ATP (adenosineric), the main form of energy used by cells.
- Antioxidant Protection: COQ10 is a powerful antioxidant that protects cells from damage by free radicals. Oxidative stress plays an important role in the development of the SVD.
- Improving the function of the endothelium: COQ10 helps to improve the function of the endothelium, reducing the risk of atherosclerosis.
- Reduced blood pressure: Some studies have shown that COQ10 may slightly reduce blood pressure.
- Scientifically sound advantages:
- Improving the function of the heart muscle with heart failure.
- Reducing side effects of statins (drugs to reduce cholesterol).
- Decrease in blood pressure.
- Improving the function of the endothelium.
- Recommended dosage: The recommended COQ10 dosage is 100-300 mg per day.
- Side effects and risks: CoQ10 is usually well tolerated. In rare cases, stomach disorders, nausea and diarrhea may occur. COQ10 can interact with warfarin (anticoagulant).
3. Red yeast rice (Red Yeast Rice):
Red yeast rice is a product of rice fermentation with Monascus Purpureus yeast. It contains monacolins, substances that have the ability to reduce cholesterol.
- Sources: Bad based on red yeast rice.
- The mechanism of action:
- Close -to -level decrease in cholesterol: Monacolin K, the main active component of red yeast rice, inhibits the GMG-CoA reductase enzyme, which plays a key role in the synthesis of cholesterol in the liver. This mechanism of action is similar to the action of statins.
- Scientifically sound advantages:
- Reducing the level of total cholesterol and LDL cholesterol.
- Reducing the risk of CVD development.
- Recommended dosage: The recommended dosage of red yeast rice is 600-2400 mg per day.
- Side effects and risks: Side effects of red yeast rice are similar to side effects of statins, including muscle pain (myalgia), weakness, increased levels of liver enzymes and, in rare cases, rabdomyolysis (destruction of muscle tissue). The use of red yeast rice should be avoided by pregnant and lactating women, as well as people with liver diseases. Red yeast rice can interact with other drugs, including statins, fibrates and nicotinic acid.
4. Magnesium:
Magnesium is an important mineral involved in many physiological processes, including the regulation of heart rhythm, blood pressure and the function of blood vessels.
- Sources: Green leaf vegetables, nuts, seeds, whole cereals, legumes, as well as magnesium additives (magnesium citrate, magnesium oxide, magnesium glycinate).
- The mechanism of action:
- Cardiac regulation: Magnesium helps to maintain a stable heart rhythm, adjusting the flow of electrolytes through cell membranes.
- Reduced blood pressure: Magnesium helps to relax blood vessels, which leads to a decrease in blood pressure.
- Improving the function of the endothelium: Magnesium can improve the function of endothelium, reducing the risk of atherosclerosis.
- Reducing the risk of arrhythmias: Magnesium can reduce the risk of heart arrhythmias.
- Scientifically sound advantages:
- Decrease in blood pressure.
- Reducing the risk of stroke.
- Reducing the risk of heart arrhythmia development.
- Improving the function of the heart muscle with heart failure.
- Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
- Side effects and risks: In high doses, magnesium can cause diarrhea, nausea and cramps in the abdomen. Caution should be observed while taking some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium additives.
5. Potassium:
Potassium is another important mineral that plays a key role in the regulation of blood pressure and heart function.
- Sources: Banans, oranges, potatoes, tomatoes, spinach, legumes, as well as potassium additives (potassium chloride, potassium citrate).
- The mechanism of action:
- Reduced blood pressure: Potassium helps reduce blood pressure, removing an excess of sodium from the body.
- Cardiac regulation: Potassium plays an important role in maintaining a stable heart rhythm.
- Improving the function of blood vessels: Potassium can help improve the function of blood vessels.
- Scientifically sound advantages:
- Decrease in blood pressure.
- Reducing the risk of stroke.
- Reducing the risk of heart arrhythmia development.
- Recommended dosage: The recommended daily potassium dose is 3500-4700 mg.
- Side effects and risks: In high doses, potassium can cause nausea, vomiting, diarrhea and, in rare cases, heart arrhythmia. People with kidney diseases should consult a doctor before taking potassium additives. Some drugs, such as diuretics, can affect the level of potassium in the body.
6. Vitamin D:
Vitamin D is a fat-soluble vitamin that plays an important role in maintaining the health of bones, the immune system and the cardiovascular system.
- Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), as well as additives of vitamin D (vitamin D3/cholegalciferol, vitamin D2/ergocalciferol).
- The mechanism of action:
- Regulation of blood pressure: Vitamin D plays a role in the regulation of blood pressure, affecting the renin-angiotensin-aldosterone system (RAAS).
- Improving the function of the endothelium: Vitamin D can improve the function of the endothelium, reducing the risk of atherosclerosis.
- Anti -inflammatory action: Vitamin D has anti -inflammatory properties, reducing the level of inflammatory markers.
- Scientifically sound advantages:
- Decrease in blood pressure.
- Reducing the risk of the development of CVD (according to the results of some studies).
- Improving the function of the endothelium.
- Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). Some people may need a higher dose, depending on the level of vitamin D in the blood.
- Side effects and risks: In high doses, vitamin D can cause nausea, vomiting, weakness and hypercalcemia (increased blood calcium levels). You should consult a doctor before taking high doses of vitamin D.
7. Vitamin K2 (Menahinone):
Vitamin K2 plays an important role in maintaining the health of bones and the cardiovascular system.
- Sources: Enzymed products (NATTO), meat, dairy products, as well as additives of vitamin K2 (Menakhinon-4/MK-4, Menakhinon-7/MK-7).
- The mechanism of action:
- Prevention of calcification of arteries: Vitamin K2 activates the protein of the matrix GLA-Belka (MGP), which prevents calcium deposition in the arteries. Calcification of arteries is a risk factor for the development of atherosclerosis.
- Maintaining bone health: Vitamin K2 helps to deposit calcium in the bones, strengthening them.
- Scientifically sound advantages:
- Reducing the risk of calcification of arteries.
- Reducing the risk of the development of CVD (according to the results of some studies).
- Improving bone health.
- Recommended dosage: The recommended daily dose of vitamin K2 is 90-120 μg.
- Side effects and risks: Vitamin K2 is usually well tolerated. Caution should be observed with simultaneous intake with warfarin (anticoagulant), since vitamin K can influence blood coagulation.
8. L-arginine:
L-Arginine is an amino acid that plays an important role in the production of nitrogen oxide (NO), a powerful vasodilator.
- Sources: Meat, poultry, fish, nuts, seeds, legumes, as well as L-Arginine additives.
- The mechanism of action:
- Expansion of blood vessels: L-Arginine is the predecessor of nitrogen oxide (No), which relaxes blood vessels, improving blood flow and reducing blood pressure.
- Improving the function of the endothelium: L-Arginine can improve the function of the endothelium, reducing the risk of atherosclerosis.
- Scientifically sound advantages:
- Decrease in blood pressure.
- Improving blood flow.
- Improving the function of the endothelium.
- Improving erectile function.
- Recommended dosage: The recommended dosage of the L-Arginine is 3-6 grams per day.
- Side effects and risks: In high doses, L-Arginine can cause stomach disorder, nausea, diarrhea and headache. L-Arginine can interact with some drugs, including nitrates and sildenafil (Viagra). People with herpes should be careful when taking L-Arginine.
9. L-carnitin:
L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria for energy production.
- Sources: Meat, poultry, fish, as well as L-carnitine additives (L-carnitine, acetyl-L-carnitine).
- The mechanism of action:
- Energy production: L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy production.
- Antioxidant Protection: L-carnitine has antioxidant properties.
- Scientifically sound advantages:
- Improving the function of the heart muscle with heart failure.
- Decrease in blood pressure (according to the results of some studies).
- Improving the tolerance of physical exertion.
- Recommended dosage: The recommended dosage of L-carnitine is 500-2000 mg per day.
- Side effects and risks: In high doses, L-carnitine can cause stomach disorder, nausea, vomiting and fish smell of the body.
10. Garlic (Allium sativum):
Garlic is a widely used plant that has many healthy health properties, including maintaining the health of the heart and blood vessels.
- Sources: Fresh garlic, dried garlic, garlic oil, garlic additives.
- The mechanism of action:
- Reduced blood pressure: Garlic promotes the expansion of blood vessels, which leads to a decrease in blood pressure.
- Close -to -level decrease in cholesterol: Garlic can reduce the level of total cholesterol and LDL cholesterol.
- Anti -aggregate action: Garlic has anti -aggregate properties, preventing blood clots.
- Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
- Scientifically sound advantages:
- Decrease in blood pressure.
- Reduction of cholesterol levels.
- Reducing the risk of CVD development.
- Recommended dosage: The recommended dosage of garlic is 1-2 cloves of fresh garlic per day or an equivalent amount of garlic additives.
- Side effects and risks: Garlic can cause unpleasant odor from the mouth and from the body, stomach disorder, nausea and heartburn. Garlic can interact with anticoagulants and anti -signs, increasing the risk of bleeding.
11. Hawthorn (Crataegus spp.):
Hawthorn is a plant that is traditionally used to maintain heart health.
- Sources: Berries of hawthorn, leaves and flowers of hawthorn, as well as additives of hawthorn.
- The mechanism of action:
- Expansion of blood vessels: Hawthorn helps to expand blood vessels, improving blood flow and reducing blood pressure.
- Improving the function of the heart muscle: Hawthorn can improve the function of the heart muscle, increasing its contractility.
- Antioxidant Protection: Hawthorn contains antioxidants that protect the cells from damage by free radicals.
- Scientifically sound advantages:
- Improving the function of the heart muscle with heart failure.
- Decrease in blood pressure (according to the results of some studies).
- Reduced symptoms of angina pectoris (chest pain).
- Recommended dosage: The recommended dosage of hawthorn depends on the form of release and concentration of active substances. You should follow the instructions on the package.
- Side effects and risks: Hawthorn is usually well tolerated. In rare cases, an disorder of the stomach, nausea and dizziness may occur. Hawthorn can interact with some drugs, including digoxin and beta-blockers.
12. Extract of grape seeds (Graph Seed Extract):
The extract of grape seeds contains proanthocyanidines, powerful antioxidants that can have a positive effect on the health of the heart and blood vessels.
- Sources: Grape seeds, grape seed extract.
- The mechanism of action:
- Antioxidant Protection: Promantocyanidines protect the cells from damage by free radicals.
- Improving the function of the endothelium: Extract of grape seeds can improve the function of endothelium, reducing the risk of atherosclerosis.
- Decrease in blood pressure (according to the results of some studies).
- Scientifically sound advantages:
- Improving the function of the endothelium.
- Decrease in blood pressure (according to the results of some studies).
- Reducing the level of LDLC-cholesterol (according to the results of some studies).
- Recommended dosage: The recommended dosage of grape seed extract is 100-300 mg per day.
- Side effects and risks: The extract of grape seeds is usually well tolerated. In rare cases, headache, nausea and stomach disorder may occur. Extract of grape seeds can interact with anticoagulants and anti -cargoants, increasing the risk of bleeding.
13. Nicotinic acid (niacin/vitamin B3):
Nicotinic acid (niacin) is vitamin B3, which can improve a lipid profile.
- Sources: Meat, poultry, fish, nuts, whole cereals, as well as nicotinic acid supplements.
- The mechanism of action:
- Reducing the level of LDLC-cholesterol: Niacin reduces the level of LDLC cholesterol, “bad” cholesterol.
- Improving the level of HDL-cholesterol: Niacin increases the level of HDL cholesterol, “good” cholesterol.
- Reducing the level of triglycerides: Niacin reduces the level of triglycerides.
- Scientifically sound advantages:
- Improving lipid profile.
- Reducing the risk of the development of CVD (when used in combination with statins).
- Recommended dosage: The recommended Niacin dosage to improve lipid profile is 1-3 grams per day. Take only under the supervision of a doctor.
- Side effects and risks: Niacin can cause redness of the skin, itching, headache, nausea and increased level of liver enzymes. Niacin can interact with some drugs, including statins. People with liver diseases, peptic ulcer and gout should be careful when taking niacin. Niacin with slow release can be safer in terms of side effects.
14. Soluble fiber (PSYLIUM HUSK, OAT BRAN):
Soluble fiber can help reduce cholesterol.
- Sources: Oats, barley, apples, citrus fruits, legumes, psillium seeds, as well as additives of soluble fiber.
- The mechanism of action:
- Close -to -level decrease in cholesterol: Soluble fiber binds to cholesterol in the intestines, preventing its absorption into the blood.
- Scientifically sound advantages:
- Reducing the level of total cholesterol and LDL cholesterol.
- Improving glycemic control.
- Maintaining intestinal health.
- Recommended dosage: The recommended dosage of soluble fiber is 5-10 grams per day.
- Side effects and risks: Soluble fiber can cause bloating, gas formation and constipation. It is important to use a sufficient amount of water when taking soluble fiber.
15. Berberin:
Berberin is an alkaloid contained in various plants that can have a positive effect on the health of the heart and blood vessels.
- Sources: Barbaris, Canadian hydrastis, yellow -root, as well as Berberin additives.
- The mechanism of action:
- Close -to -level decrease in cholesterol: Berberin reduces the level of total cholesterol, LDLC cholesterol and triglycerides.
- Reducing the level of glucose in the blood: Berberin improves insulin sensitivity and reduces blood glucose.
- Decrease in blood pressure (according to the results of some studies).
- Scientifically sound advantages:
- Reduction of cholesterol levels.
- Reducing the level of glucose in the blood.
- Decrease in blood pressure (according to the results of some studies).
- Recommended dosage: The recommended dosage of Berberin is 500 mg 2-3 times a day.
- Side effects and risks: Berberin can cause stomach disorder, nausea, diarrhea and constipation. Berberin can interact with some drugs, including antibiotics and immunosuppressants. Pregnant and nursing women should avoid the use of Berberin.
General recommendations for the use of dietary supplements for the health of the heart and blood vessels:
- Consult a doctor: Before you start taking any dietary supplements, you need to consult a doctor, especially if you already have diagnosed diseases or you take medications.
- Choose quality products: Buy dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.
- Follow the recommended dosages: Do not exceed the recommended dosages of dietary supplements.
- Tell the doctor about all the dietary supplements: This is important to prevent undesirable interactions with drugs.
- Do not consider dietary supplement as a replacement for drugs: Bad should be used as an addition to the main treatment and a healthy lifestyle.
- Pay attention to your lifestyle: Healthy nutrition, regular physical exercises, rejection of smoking and restriction of alcohol consumption are key factors in maintaining the health of the heart and blood vessels.
- Follow your well -being: When any side effects appear, stop taking dietary supplements and consult a doctor.
Remember that maintaining the health of the heart and blood vessels requires an integrated approach, including a healthy lifestyle, proper nutrition and, in some cases, the use of dietary supplements. Bad can be a useful addition to the main treatment and a healthy lifestyle, but they are not a replacement for drugs. Always consult a doctor before taking any dietary supplement.