Vitamins for the heart: for men and women

Vitamins for the heart: for men and women

I. Fundamentals of heart health

1. The role of the cardiovascular system: The cardiovascular system consisting of the heart, blood vessels (arteries, veins, capillaries) and blood are responsible for vital functions, such as:

   • Transportation of oxygen and nutrients to the cells of the body.
   • Removal of carbon dioxide and metabolic waste.
   • Regulation of body temperature.
   • Delivery of hormones and immune cells.

   Disorders in the functioning of the cardiovascular system can lead to serious diseases such as coronary heart disease (IBS), myocardial infarction, stroke, arterial hypertension (high blood pressure), heart failure and others.

2. Risk factors for cardiovascular diseases: Many factors can increase the risk of developing cardiovascular diseases. These include:

   • Inal meals: A diet rich in saturated and trans fats, cholesterol, salt and sugar increases blood cholesterol, promotes the formation of atherosclerotic plaques and increases blood pressure. The lack of fiber, fruits and vegetables also negatively affects the health of the heart.
   • Sedentary lifestyle: The lack of regular physical activity contributes to the weight gain, increases cholesterol, reduces insulin sensitivity and increases blood pressure.
   • Smoking: Nicotine and other chemicals contained in tobacco smoke damage the walls of blood vessels, contribute to the formation of blood clots, increase blood pressure and reduce the level of “good” cholesterol (HDL).
   • Excess weight and obesity: Excess weight has an additional burden on the heart, increases cholesterol and blood pressure, and also increases the risk of type 2 diabetes.
   • High blood pressure (arterial hypertension): High blood pressure damages the walls of the arteries, increasing the risk of stroke, myocardial infarction and heart failure.
   • High cholesterol level: The high level of “poor” cholesterol (LDL) contributes to the formation of atherosclerotic plaques in the arteries, which can lead to narrowing of blood vessels and impaired blood flow.
   • Diabetes: Type 2 diabetes increases the risk of developing cardiovascular diseases several times. A high blood sugar damage blood vessels.
   • Stress: Chronic stress can increase blood pressure and cholesterol, as well as contribute to the development of bad habits, such as smoking and overeating.
   • Genetic predisposition: The presence of cardiovascular diseases in close relatives increases the risk of their development.
   • Age: The risk of cardiovascular diseases increases with age.
   • Floor: Men, as a rule, are at risk of cardiovascular diseases at an earlier age than women. However, after menopause, the risk for women increases.

3. Prevention of cardiovascular diseases: A healthy lifestyle plays a key role in the prevention of cardiovascular diseases. This includes:

   • Balanced nutrition: The use of a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats (unsaturated fats contained in fish, olive oil, avocados and nuts). Limiting the consumption of saturated and trans fats, cholesterol, salt and sugar.
   • Regular physical activity: At least 150 minutes of moderate intensity of aerobic exercises per week or 75 minutes of high intensity are recommended. Power training is also useful for heart health.
   • Refusal of smoking: Smoking is one of the most harmful risk factors for the cardiovascular system.
   • Maintaining a healthy weight: Reducing weight with overweight or obesity can significantly improve heart health.
   • Control of blood pressure: Regular measurement of blood pressure and taking measures to normalize it if necessary.
   • Cholesterol level control: Regular verification of cholesterol levels and taking measures to normalize it if necessary.
   • Blood sugar control: Regular verification of blood sugar levels, especially in the presence of risk factors for the development of diabetes.
   • Stress management: The use of relaxation techniques, such as meditation, yoga or deep breathing, to reduce stress.
   • Regular medical examinations: Regular visit to the doctor to control health and identify risk factors for cardiovascular diseases in the early stages.

II. Vitamins and minerals for heart health: General review

Some vitamins and minerals play an important role in maintaining the health of the cardiovascular system. They participate in various processes, such as:

• Maintaining the normal function of the heart muscle.
• Blood pressure regulation.
• Cell protection from damage by free radicals (antioxidant protection).
• Reduction of cholesterol levels.
• Prevention of blood clots.
• Maintaining the health of blood vessels.

It is important to receive a sufficient number of these vitamins and minerals from a balanced diet. In some cases, taking vitamin additives can be useful, but it is important to consult a doctor before starting taking any additives.

III. Vitamins and minerals for the heart: detailed analysis

1. Vitamin D:

   • Role: Vitamin D is important for the health of bones, the immune system and the cardiovascular system. Some studies show that vitamin D deficiency can be associated with an increased risk of developing cardiovascular diseases, including arterial hypertension, heart failure and myocardial infarction. Vitamin D helps to reduce inflammation and improve the function of the endothelium (inner shell of blood vessels).
   • Sources: Sunlight (vitamin D synthesis in the skin under the influence of ultraviolet rays), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, breakfast flakes).
   • Recommended daily dose: 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. However, the need for vitamin D can vary depending on age, geographical location, skin color and other factors.
   • Cautions: Taking high doses of vitamin D (more than 4000 IU per day) without a doctor’s control can lead to hypercalcemia (increased calcium in the blood) and other side effects.

2. Vitamin K2 (Menahinon):

   • Role: Vitamin K2 plays an important role in blood coagulation and calcium metabolism. It helps to direct calcium into the bones and teeth, preventing its deposition in soft tissues, such as arteries. The deposition of calcium in the arteries can lead to atherosclerosis and an increase in the risk of cardiovascular diseases.
   • Sources: Enzymed products (NATTO – fermented soybeans), solid cheeses, egg yolks, chicken liver, meat. Vitamin K2 can also be synthesized by bacteria in the intestines.
   • Recommended daily dose: Exact recommendations for the daily dose of vitamin K2 have not yet been set. However, most experts recommend consuming from 90 to 120 mcg per day.
   • Cautions: Vitamin K2 can interact with anticoagulants (drugs that thin blood), such as warfarin. Therefore, people taking anticoagulants should consult a doctor before taking vitamin K2.

3. Vitamin B1 (TIAMIN):

   • Role: Tiamine is necessary for the metabolism of carbohydrates and energy metabolism. It also plays an important role in the functioning of the nervous system and heart muscle. Tiamin deficiency can lead to heart failure (Beri-Bury).
   • Sources: Whole grain products, legumes, nuts, seeds, pork, fish.
   • Recommended daily dose: 1.2 mg for men and 1.1 mg for women.
   • Cautions: Tiamine deficiency is more often found in people who abuse alcohol, in people with chronic diseases and in people who eat inferiorly.

4. Vitamin B3 (Niacin):

   • Role: Niacin is involved in the metabolism of carbohydrates, fats and proteins. It can also help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). Niacin also has antioxidant properties.
   • Sources: Meat, poultry, fish, peanuts, mushrooms, whole grains.
   • Recommended daily dose: 16 mg for men and 14 mg for women.
   • Cautions: Reception of high doses of niacin (more than 2 grams per day) can cause redness of the skin, itching, nausea and other side effects. Niacin in high doses should be carried out only under the supervision of a doctor. Niacin can interact with some drugs.

5. Vitamin B6 (Pyridoxin):

   • Role: Vitamin B6 is involved in amino acid metabolism, neurotransmitter synthesis and the formation of red blood cells. It can also help reduce the level of homocysteine ​​in the blood. A high level of homocysteine ​​is a risk factor for the development of cardiovascular diseases.
   • Sources: Meat, poultry, fish, bananas, potatoes, chickpeas, whole grain products.
   • Recommended daily dose: 1.3 mg for adults under 50 years old, 1.7 mg for men over 50 and 1.5 mg for women over 50.
   • Cautions: Taking high doses of vitamin B6 (more than 100 mg per day) for a long time can cause damage to nerves (peripheral neuropathy).

6. Vitamin B9 (folic acid):

   • Role: Folic acid is necessary for the formation of new cells and DNA. It also helps to reduce the level of homocysteine ​​in the blood.
   • Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes, citrus fruits, enriched products (bread, pasta, breakfast flakes).
   • Recommended daily dose: 400 mcg for adults.
   • Cautions: Folic acid deficiency can lead to anemia and other health problems.

7. Vitamin B12 (cobalamin):

   • Role: Vitamin B12 is necessary for the formation of red blood cells and the functioning of the nervous system. It also helps to reduce the level of homocysteine ​​in the blood.
   • Sources: Meat, poultry, fish, eggs, dairy products. Vitamin B12 is contained only in animal products. Vegetarians and vegans are recommended to take additives with vitamin B12 or consume enriched products.
   • Recommended daily dose: 2.4 μg for adults.
   • Cautions: Vitamin B12 deficiency can lead to anemia and neurological problems. In the elderly, there is often a violation of the absorption of vitamin B12 from food.

8. Vitamin C (ascorbic acid):

   • Role: Vitamin C is a powerful antioxidant that helps protect the cells from damage to free radicals. It is also necessary for the synthesis of collagen, which is important for the health of blood vessels. Vitamin C can help reduce blood pressure and improve the function of the endothelium.
   • Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, spinach.
   • Recommended daily dose: 90 mg for men and 75 mg for women. Smokers are recommended to consume more vitamin C (35 mg per day).
   • Cautions: Taking high doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other side effects.

9. Vitamin E (Tokoferol):

   • Role: Vitamin E is an antioxidant that helps protect the cells from damage by free radicals. He can also help prevent the oxidation of “poor” cholesterol (LDL), which is one of the key stages in the development of atherosclerosis.
   • Sources: Vegetable oils (sunflower, corn, olive), nuts, seeds, green leafy vegetables.
   • Recommended daily dose: 15 mg (alpha-tocopherol) for adults.
   • Cautions: Taking high doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding. Vitamin E can interact with anticoagulants.

10. Magnesium:

    • Role: Magnesium is necessary for the normal functioning of the heart, muscles and nerves. It helps regulate blood pressure, heart rhythm and blood sugar. Magnesium also helps to relax blood vessels and improves endothelium function.
    • Sources: Green leafy vegetables, nuts, seeds, legumes, whole grain products, dark chocolate.
    • Recommended daily dose: 400-420 mg for men and 310-320 mg for women.
    • Cautions: Magnesium deficiency can be associated with an increased risk of developing arterial hypertension, cardiac arrhythmia and type 2 diabetes. Taking high doses of magnesium can cause diarrhea. Magnesium can interact with some drugs.

11. Potassium:

    • Role: Potassium plays an important role in maintaining normal blood pressure, heart rhythm and muscle function. It helps neutralize the effect of sodium (salt) in the body. Sufficient potassium consumption can help reduce the risk of arterial hypertension and stroke.
    • Sources: Banans, oranges, potatoes, tomatoes, spinach, melon, dried apricots.
    • Recommended daily dose: 3500-4700 mg for adults.
    • Cautions: The deficiency of potassium (hypokalemia) can lead to muscle weakness, heart arrhythmia and other health problems. Taking high doses of potassium can be dangerous for people with kidney diseases. Potassium can interact with some drugs.

12. Coenzim Q10 (COQ10):

    • Role: Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells. It is especially important for the heart, since the heart requires a large amount of energy for normal work. COQ10 can help improve the function of the heart muscle, reduce blood pressure and protect the cells from damage to free radicals.
    • Sources: Meat, poultry, fish, nuts, seeds, vegetable oils. COQ10 is also synthesized in the body, but its level can decrease with age and when taking some drugs (for example, statins).
    • Recommended daily dose: There are no official recommendations for the daily dose of COQ10. However, studies usually use doses from 30 to 200 mg per day.
    • Cautions: COQ10 is usually well tolerated, but in some cases can cause stomach disorder, nausea or insomnia. COQ10 can interact with anticoagulants.

13. Selenium:

    • Role: Selenium is a trace element with antioxidant properties. It plays an important role in the functioning of the thyroid gland and the immune system. Some studies show that selenium deficiency can be associated with an increased risk of developing cardiovascular diseases.
    • Sources: Brazilian nuts, tuna, sardines, eggs, whole grain products.
    • Recommended daily dose: 55 μg for adults.
    • Cautions: Taking high doses of selenium (more than 400 mcg per day) can cause toxicity (selenosis), which manifests itself in the loss of hair, fragility of nails, nausea and other symptoms.

14. Omega-3 fatty acids:

    • Role: Omega-3 fatty acids (EPK and DGC) contained in oily fish have anti-inflammatory properties and can help reduce blood triglycerides, reduce blood pressure, prevent blood clots and improve the function of the endothelium.
    • Sources: Fat fish (salmon, tuna, mackerel, herring), linen seed, chia seeds, walnuts.
    • Recommended daily dose: It is recommended to use at least 250-500 mg of EPK and DGK per day.
    • Cautions: Reception of high doses of omega-3 fatty acids (more than 3 grams per day) can increase the risk of bleeding. Omega-3 fatty acids can interact with anticoagulants.

IV. Vitamins for the heart: Differences for men and women

In general, vitamins and minerals that are healthy heart are the same for men and women. However, there are some nuances associated with physiological differences and hormonal background.

• Women during menopause: After menopause, the estrogen level decreases, which can increase the risk of developing cardiovascular diseases. During this period, it is especially important for women to monitor the level of vitamin D and vitamin K2, as they play an important role in bone health and cardiovascular system. Also, women during menopause are recommended to consume products rich in phytoestrogens (for example, Soi) that can help soften the symptoms of menopause and protect the heart.
• Men: Men, as a rule, are at risk of cardiovascular diseases at an earlier age than women. It is important for them to especially carefully monitor the level of cholesterol and blood pressure, as well as use products rich in antioxidants (vitamin C, vitamin E, selenium), which will help protect the cells from damage to free radicals.

V. Tips for taking vitamins and minerals for the heart

1. Balanced nutrition – first of all: Get most of the necessary vitamins and minerals from a balanced and diverse diet.
2. Consult a doctor: Before you start taking any vitamin additives, be sure to consult a doctor. He will be able to evaluate your health status, identify possible deficits and choose a suitable dose.
3. Do not exceed the recommended dose: Reception of high doses of vitamins and minerals can be dangerous and cause side effects.
4. Consider the interaction with the drugs: Vitamins and minerals can interact with some drugs. Be sure to tell the doctor about all the medicines that you take.
5. Choose quality additives: When choosing vitamin additives, give preference to trusted manufacturers that guarantee the quality and cleanliness of their products.
6. Be patient: Vitamins and minerals are not a miracle tool and do not act instantly. To achieve a noticeable effect requires time and regular intake.
7. Do not replace medicines with vitamins: Vitamins and minerals can be useful to maintain heart health, but they should not replace the medicines prescribed by the doctor.

VI. Examples of products useful for the heart

• Fat fish (salmon, tuna, mackerel, herring): Omega-3 fatty acids are rich.
• Nuts and seeds (walnuts, almonds, linen seeds, chia seeds): They contain useful fats, fiber, magnesium and vitamin E.
• Vegetables (spinach, broccoli, tomatoes, potatoes, pepper): We are rich in vitamins, minerals and antioxidants.
• Fruits (oranges, bananas, apples, berries): Contain vitamins, minerals and fiber.
• Legumes (beans, lentils, chickpeas): Rich in fiber, protein and magnesium.
• Whole grain products (oatmeal, brown rice, whole grain bread): Contain fiber, vitamins of group B and magnesium.
• Avocado: Contains useful fats and potassium.
• Dark chocolate (with high cocoa content): Contains antioxidants.

VII. Additional factors affecting heart health

In addition to vitamins and minerals, other factors affect the health of the heart:

• Dream: A lack of sleep can increase blood pressure, cholesterol and the risk of diabetes. Try to sleep at least 7-8 hours a day.
• Hydration: Sufficient water consumption is necessary to maintain normal blood pressure and blood flow.
• Social support: Communication with friends and family can help reduce stress levels and improve heart health.
• Regular medical examinations: Regular visit to the doctor to control health and identify risk factors for cardiovascular diseases in the early stages.

Compliance with a healthy lifestyle, including a balanced diet, regular physical activity, rejection of smoking, stress management and sufficient consumption of necessary vitamins and minerals, is the key to maintaining heart health and preventing cardiovascular diseases.