Vitamins for the health of the heart: Complete guidance
Cardiovascular diseases (SVP) The main cause of mortality around the world remains. Maintaining heart health is of paramount importance for a long and full life. In addition to a healthy lifestyle, including a balanced diet, regular physical exercises and smoking refusal, certain vitamins and nutrients play a decisive role in maintaining the optimal function of the heart and blood vessels. This article is a comprehensive guide to vitamins and other nutrients, vital for the health of the heart, their advantages, sources and recommended dosages.
I. Antioxidants and heart health:
Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases, including SVD. Antioxidants neutralize free radicals, protecting cells from oxidative stress.
A. Vitamin C (ascorbic acid):
- The role in the health of the heart: Vitamin C is a powerful antioxidant that helps protect LDL (poor cholesterol) from oxidation. The oxidized LDL helps the formation of plaques in the arteries, leading to atherosclerosis. Vitamin C also helps strengthen the walls of blood vessels and reduce blood pressure.
- Action mechanisms:
- Antioxidant Protection: It neutralizes free radicals, protecting LDLs from oxidation and preventing damage to endothelial cells lining blood vessels.
- Strengthening the vessels: Participates in the synthesis of collagen, structural protein necessary to maintain the strength and elasticity of the walls of blood vessels.
- Reduced blood pressure: It can contribute to the expansion of blood vessels and a decrease in resistance to blood flow, which leads to a decrease in blood pressure.
- Sources: Citrus fruits (oranges, grapefruits, lemon, lime), berries (strawberries, blueberries, raspberries), pepper (red, green), broccoli, spinach, tomatoes.
- Recommended dosage: The recommended daily norm (RSN) for adults is 75 mg for women and 90 mg for men. Smokers require a higher dosage (about 35 mg per day). Doses up to 2000 mg per day are usually considered safe, but can cause gastrointestinal disorders in some people.
- Research: Numerous studies have shown that vitamin C consumption is associated with a decrease in the risk of SVD. For example, meta-analysis published in American Journal of Clinical Nutritionshowed that higher consumption of vitamin C is associated with a decrease in the risk of stroke.
B. Vitamin E (Tokoferol):
- The role in the health of the heart: Vitamin E is a fat -soluble antioxidant that helps protect LDLs from oxidation and prevent blood clots. It also has anti -inflammatory properties.
- Action mechanisms:
- Antioxidant Protection: Protects lipids in cell membranes and LDL from oxidation, preventing the formation of atherosclerotic plaques.
- Antratrombotic action: Inhibits platelet aggregation, reducing the risk of blood clots that can block the blood flow in the arteries.
- Anti -inflammatory action: The immune response modulates and reduces inflammation in the blood vessels.
- Sources: Vegetable oils (sunflower, soy, olive), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), green leafy vegetables (spinach, broccoli), avocados.
- Recommended dosage: RSN for adults is 15 mg (22.4 IU) alpha-tocopherol per day. The upper permissible level of consumption is 1000 mg per day.
- Research: Some studies have shown that vitamin E can reduce the risk of SVD, especially in people with high risk. However, other studies have not confirmed these results. Additional studies are needed to determine the optimal dosage and role of vitamin E in the prevention of the CVD.
C. Selenium:
- The role in the health of the heart: Selenium is a trace element that acts as an antioxidant and helps to protect the heart from damage caused by free radicals. It is also important for the proper functioning of the thyroid gland, which affects the health of the heart.
- Action mechanisms:
- Antioxidant Protection: It is part of glutathionepexidase, a powerful antioxidant enzyme that protects cells from oxidative stress.
- Anti -inflammatory action: The immune response modulates and reduces inflammation in the blood vessels.
- Support for thyroid function: It is necessary for the production of thyroid hormones, which regulate the metabolism and function of the heart.
- Sources: Brazilian nuts, tuna, cod, beef, turkey, eggs, sunflower seeds.
- Recommended dosage: RSN for adults is 55 μg per day. The upper permissible level of consumption is 400 mcg per day.
- Research: Studies have shown that selenium deficiency can increase the risk of CVD. For example, a study published in The Lancetshowed that selenium deficiency is associated with an increased risk of Keshan cardiomyopathy, heart disease that affects children and women of childbearing in some regions of China.
II. B vitamins and heart health:
B vitamins play an important role in the metabolism of homocysteine, amino acids, the high level of which is associated with the increased risk of the SVD.
A. Vitamin B6 (pyridoxin):
- The role in the health of the heart: Vitamin B6 helps to reduce the level of homocysteine in the blood, which is a risk factor for the development of SVD. He also participates in the formation of red blood cells and supports the immune system.
- Action mechanisms:
- Homocysteine metabolism: Participates in enzymatic reactions necessary for converting homocysteine into other, less harmful amino acids.
- Hemoglobin synthesis: It is necessary for the production of hemoglobin, protein in red blood cells, which tolerates oxygen.
- Immune function: Supports the function of immune cells and helps to fight infections.
- Sources: Meat, poultry, fish, bananas, potatoes, chickpeas, avocados.
- Recommended dosage: RSN for adults is 1.3 mg per day. People over 50 years old are recommended 1.5 mg per day for women and 1.7 mg per day for men.
- Research: Studies have shown that vitamin B6 additives can reduce the level of homocysteine in the blood. However, additional studies are needed to determine whether this is reducing the risk of the SVD.
B. Vitamin B12 (cobalamin):
- The role in the health of the heart: Vitamin B12 also helps to reduce the level of homocysteine in the blood. It is necessary for the formation of red blood cells and maintaining the nervous system.
- Action mechanisms:
- Homocysteine metabolism: Participates in enzymatic reactions necessary for converting homocysteine into methionine.
- DNA synthesis: It is necessary for the synthesis of DNA, the genetic material of the cells.
- The function of the nervous system: Supports a healthy function of nerve cells.
- Sources: Meat, poultry, fish, eggs, dairy products, enriched products. Vegans are recommended to take vitamin B12 additives, as it is mainly found in animal products.
- Recommended dosage: RSN for adults is 2.4 μg per day.
- Research: Studies have shown that vitamin B12 deficiency can lead to an increase in homocysteine levels and an increase in the risk of SVD.
C. Folic acid (vitamin B9):
- The role in the health of the heart: Folic acid, like vitamins B6 and B12, helps reduce the level of homocysteine in the blood. It is also important for the development of the fetus during pregnancy and the prevention of defects in the nervous tube.
- Action mechanisms:
- Homocysteine metabolism: Participates in enzymatic reactions necessary for converting homocysteine into methionine.
- DNA synthesis: It is necessary for the synthesis of DNA, the genetic material of the cells.
- Fetal development: Critically important for the development of the nervous tube in the fetus during pregnancy.
- Sources: Green leaf vegetables (spinach, romen salad, asparagus), legumes (lentils, beans), avocados, enriched products (bread, cereals).
- Recommended dosage: RSN for adults is 400 mcg per day. Pregnant women are recommended 600 mcg per day.
- Research: Studies have shown that folic acid supplements can reduce the level of homocysteine in the blood and reduce the risk of some types of SVD, such as stroke.
III. Other important nutrients for the health of the heart:
In addition to vitamins C, E, Selena and B vitamins, other nutrients play an important role in maintaining the health of the heart.
A. Coenzim Q10 (COQ10):
- The role in the health of the heart: COQ10 is an antioxidant that helps to produce energy in cells. It can also help improve heart function and reduce blood pressure.
- Action mechanisms:
- Energy production: It is necessary for the production of ATP, the main source of energy for cells.
- Antioxidant Protection: Protects cells from oxidative stress.
- Improving the function of the heart: Helps to improve the contractility of the heart muscle and increase the heart ejection.
- Sources: Meat, poultry, fish, vegetable oils, nuts, seeds.
- Recommended dosage: The dosage varies depending on the state of health. The usually recommended dose is 100-200 mg per day.
- Research: Studies have shown that COQ10 can help improve heart function in people with heart failure and reduce blood pressure.
B. Omega-3 fatty acids:
- The role in the health of the heart: Omega-3 fatty acids are useful fats that help reduce triglycerides, blood pressure and risk of blood clots. They also have anti -inflammatory properties.
- Action mechanisms:
- Reducing the level of triglycerides: Reduce the production of triglycerides in the liver.
- Reduced blood pressure: Contribute to the expansion of blood vessels and a decrease in blood flow resistance.
- Antratrombotic action: Inhibit the aggregation of platelets.
- Anti -inflammatory action: Reduce inflammation in blood vessels.
- Sources: Bold fish (salmon, tuna, mackerel, sardines), linen seed, chia seeds, walnuts.
- Recommended dosage: The American Cardiological Association recommends using at least 250-500 mg of EPK and DGK (Omega-3 fatty acids) per day.
- Research: Numerous studies have shown that the use of omega-3 fatty acids is associated with a decrease in the risk of SVD, including myocardial infarction, stroke and sudden death.
C. Magna:
- The role in the health of the heart: Magnesium helps regulate the heart rhythm, reduce blood pressure and improve the function of blood vessels.
- Action mechanisms:
- Cardiac regulation: Participates in the transmission of nerve impulses that control the heart rhythm.
- Reduced blood pressure: Promotes the expansion of blood vessels.
- Improving the function of blood vessels: Improves the function of the endothelium lining the blood vessels.
- Sources: Green leaf vegetables (spinach, manhold), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (black beans, beans), whole grain products (brown rice, oatmeal).
- Recommended dosage: RSN for adults is 310-420 mg per day.
- Research: Studies have shown that magnesium deficiency can increase the risk of CVD, including arterial hypertension, arrhythmia and heart failure.
D. Potassium:
- The role in the health of the heart: Potassium helps regulate blood pressure and maintain a healthy heart function.
- Action mechanisms:
- Regulation of blood pressure: Helps to balance the level of sodium in the body, which can reduce blood pressure.
- Heart support: Participates in the transmission of nerve impulses that control the heart rhythm and the contractility of the heart muscle.
- Sources: Bananas, avocados, potatoes, spinach, legumes (white beans, lentils).
- Recommended dosage: RSN for adults is 3500-4700 mg per day.
- Research: Studies have shown that the use of products rich in potassium is associated with a decrease in blood pressure and risk of stroke.
IV. Recommendations for use:
It is important to note that taking the additives of vitamins and nutrients should be discussed with a doctor, especially if you have any diseases or take any medication. Additives should not replace a healthy lifestyle, including a balanced diet, regular physical exercises and refusing smoking.
- Balanced nutrition: Try to receive most vitamins and nutrients from food, consuming a variety of fruits, vegetables, whole grain products, low -fat proteins and healthy fats.
- Individual approach: The needs for vitamins and nutrients can vary depending on age, gender, state of health and lifestyle. Consult a doctor or nutritionist to determine which additives can be useful to you.
- Caution when taking additives: Do not exceed the recommended dosages of vitamins and nutrients. Some additives can interact with drugs or have side effects.
- Quality of additives: Choose high -quality additives from reliable manufacturers.
- Regular examinations: Pass regular medical examinations to control the level of cholesterol, blood pressure and other Risk factors of the SVD.
V. Conclusion:
Vitamins and nutrients play an important role in maintaining the health of the heart and the prevention of SVD. A balanced diet, rich in antioxidants, vitamins of group B, omega-3 fatty acids, magnesium and potassium, is the key to maintain the optimal function of the heart and blood vessels. Reception of additives should be discussed with a doctor in order to determine individual needs and avoid potential risks. Remember that a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of smoking, is the basis for the health of the heart.