Vitamins for the health of the heart and blood vessels

Vitamins for the health of the heart and blood vessels: Full reference

Chapter 1: Fundamentals of the health of the cardiovascular system

Health of the cardiovascular system (CCC) is the cornerstone of general well-being. The heart, the central pump, tirelessly pumps blood, delivering oxygen and nutrients to all cells of the body. The blood vessels, in turn, form a complex network that provides this vital process. Violations in the work of CCC, such as atherosclerosis, hypertension, coronary heart disease and heart failure, pose a serious threat to health and longevity.

Maintaining the health of the CCC requires an integrated approach, including healthy nutrition, regular physical activity, smoking refusal, weight control and stress management. However, in addition to these fundamental factors, certain vitamins and nutrients play an important role that contribute to the normal functioning of the heart and blood vessels.

1.1. Risk factors of cardiovascular disease

Before delving into the role of vitamins, it is necessary to understand the main risk factors that contribute to the development of CCC diseases:

• Age: With age, the risk of developing cardiovascular diseases increases.
• Floor: Men, as a rule, are more at a greater risk of developing SVD at an earlier age than women. However, after menopause, the risk for women increases.
• Genetic predisposition: The presence of cardiovascular diseases in a family history increases risk.
• High blood pressure (hypertension): Increased blood pressure exerts an additional load on the heart and blood vessels, increasing the risk of stroke, heart attack and heart failure.
• High cholesterol level: The high level of “poor” cholesterol (LDL) contributes to the formation of atherosclerotic plaques that narrow the lumen of blood vessels and make it difficult to blood flow.
• Smoking: Smoking damages the walls of blood vessels, increases blood pressure and cholesterol, and also increases the risk of blood clots.
• Diabetes: Diabetes increases the risk of developing cardiovascular diseases, damaging blood vessels and nerves.
• Obesity: Obesity is associated with an increased risk of development of hypertension, diabetes and high cholesterol, which increases the risk of cardiovascular diseases.
• Lack of physical activity: Insufficient physical activity contributes to the development of obesity, hypertension and high cholesterol.
• Stress: Chronic stress can increase blood pressure and contribute to inflammation, increasing the risk of cardiovascular diseases.
• Inal meals: A diet rich in saturated and trans fats, cholesterol and sodium increases the risk of developing hypertension, high level of cholesterol and obesity.

1.2. Vitamins action mechanisms in maintaining the health of the CSC

Vitamins and other nutrients have a diverse positive effect on the cardiovascular system, including:

• Antioxidant Protection: Protection of the hearts of the heart and blood vessels from damage by free radicals, which can contribute to the development of atherosclerosis and other diseases.
• Cholesterol level regulation: Reducing the level of “bad” cholesterol (LDL) and an increase in the level of “good” cholesterol (HDL).
• Reduced blood pressure: Vascular expansion and improving blood flow, which leads to a decrease in blood pressure.
• Maintaining vascular elasticity: The preservation of the elasticity and flexibility of blood vessels, which prevents their narrowing and hardening.
• Improving the function of the endothelium: Endothelium is the inner layer of cells lining the vessels. Its normal function is important for the regulation of blood pressure, preventing blood clots and inflammation.
• Reduced level of homocysteine: A high level of homocysteine ​​is associated with an increased risk of developing cardiovascular diseases. Some vitamins help reduce homocysteine ​​levels.
• Anti -inflammatory action: A decrease in inflammation in the vessels, which plays an important role in the development of atherosclerosis.
• Support for the normal function of the heart: Ensuring energy and nutrients necessary for the normal functioning of the heart.

Chapter 2: Key vitamins for the health of the heart and blood vessels

2.1. Vitamin D.

Vitamin D, often called “solar vitamin”, plays an important role in the regulation of the level of calcium and phosphorus necessary for the health of bones. However, its influence goes far beyond bone tissue. Studies show that vitamin D also plays an important role in maintaining the health of the cardiovascular system.

• Action mechanisms:

  • Blood pressure regulation: Vitamin D is involved in the regulation of blood pressure, reducing the level of renin, hormone, which contributes to the narrowing of blood vessels and increasing blood pressure.
  • Improving the function of the endothelium: Vitamin D helps to improve the function of the endothelium, the inner layer of cells lining the vessels. Healthy endothelium is necessary to regulate blood pressure, prevent blood clots and inflammation.
  • Reduced inflammation: Vitamin D has anti -inflammatory properties that help reduce inflammation in the vessels, which can contribute to the development of atherosclerosis.
  • Reduction of risk of heart failure: Some studies show that a sufficient level of vitamin D may reduce the risk of heart failure.

• Sources of vitamin D:

  • Sunlight: The main source of vitamin D is sunlight. Under the influence of ultraviolet rays, the skin produces vitamin D. However, the amount of vitamin D produced by the skin depends on many factors, including the season, breadth, time of day, skin color and the use of sunscreens.
  • Food products: Vitamin D is contained in a small amount of food, such as fatty fish (salmon, tuna, mackerel), egg yolk and mushrooms grown under ultraviolet light.
  • Food additives: Vitamin D food additives are a good way to ensure sufficient vitamin D intake, especially in the winter months or for people who rarely go outside.

• Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, some people may need a higher dose, especially if they have a deficiency of vitamin D. It is important to consult a doctor to determine the optimal dose of vitamin D for your individual needs.

• Symptoms of vitamin D: Fatigue, weakness, pain in bones and muscles, increased susceptibility to infections.

• Special warnings: Taking high doses of vitamin D without a doctor’s control can lead to hypercalcemia (an increased level of calcium in the blood), which can be harmful to health.

2.2. Vitamin K2 (Menahinone)

Vitamin K2 plays an important role in blood coagulation and maintaining bones. However, in recent years, its significance has become increasingly obvious to the health of the cardiovascular system.

• Action mechanisms:

  • Prevention of calcification of arteries: Vitamin K2 activates the matrix GLA-Protein (MGP), which inhibits the deposition of calcium in the arteries. Calcification of arteries is a process in which calcium is deposited on the walls of the arteries, leading to their hardening and narrowing, which increases the risk of atherosclerosis and other cardiovascular diseases.
  • Improving the elasticity of blood vessels: Preventing calcification of arteries, vitamin K2 helps to preserve the elasticity of blood vessels, which ensures normal blood flow and reduces the risk of hypertension.
  • Strengthening bones: Vitamin K2 also activates osteocalcin, protein, which contributes to the deposition of calcium in the bones, strengthening them and reducing the risk of osteoporosis.

• Sources of vitamin K2:

  • Enzymed products: Vitamin K2 is contained in fermented products such as NATTO (Japanese fermented soy product), sauerkraut, solid cheeses (Gauda, ​​Edam) and kefir.
  • Animal products: Vitamin K2 is also contained in small quantities in animal products, such as egg yolk, butter and meat obtained from animals feeding on grass.
  • Food additives: Vitamin K2 (menachinon-7) food supplements are a good way to ensure sufficient intake of vitamin K2.

• Recommended dosage: The recommended daily dose of vitamin K2 is 90-120 μg (micrograms).

• Special warnings: People taking anticoagulants (blood thinning drugs), such as warfarin, should consult a doctor before taking vitamin K2, as he can affect the effect of these drugs.

2.3. Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that plays an important role in maintaining the health of the immune system, healing of wounds and collagen synthesis. In addition, vitamin C has a positive effect on the cardiovascular system.

• Action mechanisms:

  • Antioxidant Protection: Vitamin C protects heart cells and blood vessels from damage to free radicals, which can contribute to the development of atherosclerosis and other cardiovascular diseases.
  • Improving the function of the endothelium: Vitamin C helps to improve the function of the endothelium, the inner layer of cells lining the vessels.
  • Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure, especially in people with hypertension.
  • Reducing the level of LDL cholesterol: Vitamin C can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
  • Prevention of blood clots: Vitamin C can help prevent blood clots, reducing platelet aggregation.

• Sources of vitamin C:

  • Fruits and vegetables: Vitamin C contains a large amount of fruits and vegetables, such as citrus fruits (orange, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, pepper (sweet pepper, chili), broccoli, spinach and tomatoes.
  • Food additives: Vitamin C food supplements are a good way to provide sufficient vitamin C, especially if you do not use a sufficient amount of fruits and vegetables.

• Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers require a higher dose of vitamin C.

• Special warnings: Taking high doses of vitamin C can cause a stomach and diarrhea.

2.4. B vitamins B (B6, B9, B12)

B vitamins play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells. Some vitamins of group B, such as vitamin B6 (pyridoxin), vitamin B9 (folic acid) and vitamin B12 (cobalamin), have a positive effect on the cardiovascular system.

• Action mechanisms:

  • Reduced level of homocysteine: Vitamins B6, B9 and B12 help reduce the level of homocysteine ​​in the blood. Homocysteine ​​is an amino acid whose high level is associated with an increased risk of developing cardiovascular diseases, such as atherosclerosis, heart attack and stroke. Vitamins B6, B9 and B12 are involved in the metabolism of homocysteine, turning it into other, less harmful substances.
  • Support for the normal function of the heart: B vitamins play an important role in energy exchange, providing the heart with the energy necessary for its normal work.
  • Reduced blood pressure: Some studies show that folic acid (vitamin B9) can help reduce blood pressure.

• Sources of B vitamins B:

  • Vitamin B6: Chicken, fish, potatoes, bananas, chickpeas, avocados.
  • Vitamin B9 (folic acid): Dark green leafy vegetables (spinach, broccoli, salad), legumes (lentils, beans), asparagus, avocados, citrus fruits.
  • Vitamin B12: Animal products (meat, fish, poultry, eggs, dairy products). Vitamin B12 in the form of food additives is recommended to vegetarians and vegans.

• Recommended dosage: Recommended daily doses of B vitamins vary depending on age, gender and health. It is important to consult a doctor to determine the optimal dose for your individual needs.

• Special warnings: Reception of high doses of B vitamins can cause side effects, such as stomach disorder and skin rashes.

2.5. Vitamin E (Tocopherol)

Vitamin E is a fat -soluble antioxidant that protects the body cells from damage by free radicals. It also plays an important role in maintaining the health of the skin, eye and immune system.

• Action mechanisms:

  • Antioxidant Protection: Vitamin E protects low density lipoproteins (LDL), or “bad” cholesterol, from oxidation. The oxidized LDL is more dangerous to the health of the cardiovascular system, as it contributes to the formation of atherosclerotic plaques.
  • Prevention of blood clots: Vitamin E can help prevent blood clots, reducing platelet aggregation.
  • Improving the function of the endothelium: Vitamin E helps to improve the function of the endothelium, the inner layer of cells lining the vessels.

• Sources of vitamin E:

  • Vegetable oils: Vegetable oils (sunflower, corn, soy, olive) are good sources of vitamin E.
  • Nuts and seeds: Nuts (almonds, hazelnuts, walnuts) and seeds (sunflower, pumpkin) also contain vitamin E.
  • Green sheet vegetables: Spinach, broccoli and other green leafy vegetables contain a small amount of vitamin E.

• Recommended dosage: The recommended daily dose of vitamin E is 15 mg (alpha-tocopherol).

• Special warnings: Taking high doses of vitamin E can increase the risk of bleeding.

Chapter 3: Other important nutrients for the health of the heart and blood vessels

In addition to vitamins, there are a number of other nutrients that play an important role in maintaining the health of the cardiovascular system.

3.1. Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fatty acids that have many positive effects on health, including health of the cardiovascular system. The main types of omega-3 fatty acids are EPK (eicopocentinal acid) and DGC (non-oxaexaenoic acid), which are found in fatty fish, and alpha (alpha-linolenic acid), which is contained in plant sources, such as linen seed and walnuts.

• Action mechanisms:

  • Reducing the level of triglycerides: Omega-3 fatty acids help reduce the level of triglycerides in the blood. A high level of triglycerides is associated with an increased risk of developing cardiovascular diseases.
  • Reduced blood pressure: Omega-3 fatty acids can help reduce blood pressure, especially in people with hypertension.
  • Prevention of blood clots: Omega-3 fatty acids can help prevent blood clots, reducing platelet aggregation.
  • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that help reduce inflammation in the vessels, which can contribute to the development of atherosclerosis.
  • Improving the function of the endothelium: Omega-3 fatty acids help improve the function of the endothelium, the inner layer of cells lining the vessels.

• Sources of omega-3 fatty acids:

  • Fat fish: Losos, Tunas, Skumbria, Sardine, Soldier.
  • Flax-seed: Flaxseed, linseed oil.
  • Walnuts: Walnuts.
  • Chia Seeds: Chia seeds.
  • Food additives: Fish oil, Croil oil.

• Recommended dosage: The recommended daily dose of omega-3 fatty acids varies depending on the state of health. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day.

• Special warnings: Taking high doses of omega-3 fatty acids can increase the risk of bleeding.

3.2. Magnesium

Magnesium is a mineral that plays an important role in many processes in the body, including the regulation of blood pressure, maintaining normal heart rhythm and the functioning of muscles and nerves.

• Action mechanisms:

  • Blood pressure regulation: Magnesium helps to relax blood vessels, which leads to a decrease in blood pressure.
  • Maintaining normal heart rhythm: Magnesium helps maintain a normal heart rhythm, preventing arrhythmias.
  • Improving the function of the endothelium: Magnesium helps to improve the function of the endothelium, the inner layer of cells lining the vessels.
  • Reducing the risk of blood clots: Magnesium can help reduce the risk of blood clots.

• Sources of magnesium:

  • Green sheet vegetables: Spinach, broccoli.
  • Nuts and seeds: Almonds, pumpkin seeds.
  • Legumes: Black beans, lentils.
  • Whole grain products: Brown rice, oatmeal.
  • Avocado: Avocado.
  • Food additives: Magnesium citrate, magnesium oxide.

• Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

• Special warnings: Reception of high doses of magnesium can cause an disorder of the stomach and diarrhea.

3.3. Coenzim Q10 (COQ10)

Coenzyme Q10 is a substance that is naturally produced in the body and plays an important role in energy metabolism and antioxidant protection.

• Action mechanisms:

  • Antioxidant Protection: COQ10 protects the hearts of the heart and blood vessels from damage to free radicals.
  • Improving the function of the heart: COQ10 helps to improve the function of the heart, providing it with the energy necessary for normal operation.
  • Reduced blood pressure: Some studies show that COQ10 can help reduce blood pressure.
  • Improving the function of the endothelium: COQ10 helps to improve the function of the endothelium, the inner layer of cells lining the vessels.

• COQ10 sources:

  • Meat: Beef, pork, chicken.
  • Fish: Salmon, tuna, sardines.
  • Nuts and seeds: Mindal, sesame.
  • Vegetable oils: Soy oil, rapeseed oil.
  • Food additives: Ubihinon, Ubihinol.

• Recommended dosage: The recommended daily dose of COQ10 varies depending on the state of health. It is usually recommended to use 30-200 mg per day.

• Special warnings: COQ10 can interact with some drugs such as anticoagulants and drugs to reduce blood pressure. It is important to consult a doctor before taking COQ10.

3.4. Fiber

Fiber is undigested carbohydrates that are found in plant foods. It plays an important role in maintaining the health of the digestive system, and also has a positive effect on the cardiovascular system.

• Action mechanisms:

  • Close -to -level decrease in cholesterol: Fiber helps to reduce the level of “poor” cholesterol (LDL), linking cholesterol in the intestines and withdrawing it from the body.
  • Blood sugar regulation: Fiber helps to regulate blood sugar, slowing down sugar absorption into the blood.
  • Reduced blood pressure: Some studies show that fiber can help reduce blood pressure.
  • Improving digestion: Fiber helps to normalize digestion and prevents constipation.

• Sources of fiber:

  • Fruits and vegetables: Apples, pears, berries, broccoli, carrots.
  • Whole grain products: Oatmeal, brown rice, whole grain bread.
  • Legumes: Beans, lentils, chickpeas.
  • Nuts and seeds: Almonds, chia seeds, linen seed.

• Recommended dosage: The recommended daily dose of fiber is 25-30 grams.

• Special warnings: An increase in fiber consumption should be carried out gradually in order to avoid stomach disorders and bloating.

Chapter 4: Strategies for the integration of vitamins and nutrients into the diet

Optimization of the consumption of vitamins and other nutrients to maintain health of the cardiovascular system requires an integrated approach that includes:

• A variety of and balanced nutrition: Try to use a wide range of foods rich in nutrients, including fruits, vegetables, whole grain products, legumes, nuts, seeds, fatty fish and low -fat meat.
• Priority with whole products: Process the products minimally to maintain their nutritional value.
• Restriction of processed products: Reduce the consumption of processed products containing a large amount of sugar, salt and saturated fats.
• Inclusion in the diet of products rich in vitamins and minerals: Consciously include products in your diet, which are good sources of vitamins and minerals necessary for the health of the heart and blood vessels.
• Consultation with a doctor or nutritionist: Contact a doctor or a nutritionist to evaluate your individual needs for vitamins and nutrients and develop a nutrition plan that meets your needs.
• Consideration of the possibility of taking food additives: If you cannot get a sufficient amount of vitamins and nutrients from food, consider the possibility of taking food additives. However, before taking any nutritional additives, you need to consult a doctor.
• Health monitoring: Spended cholesterol, blood pressure and other indicators of the health of the cardiovascular system in order to identify and eliminate any problems in a timely manner.

Chapter 5: Recent research and future directions

Studies in the field of vitamins and health of the cardiovascular system continue to develop. New studies study the effect of vitamins on various aspects of the health of the heart and blood vessels, such as:

• The effect of vitamins on the intestinal microbia: The intestinal microbia plays an important role in human health, and some studies show that vitamins can affect the composition and function of the microbioma, which, in turn, can affect the health of the cardiovascular system.
• The role of vitamins in epigenetics: Epigenetics is a study of changes in genes expression that are not associated with a change in the sequence of DNA. Some studies show that vitamins can affect epigenetic processes, which can affect the risk of developing cardiovascular diseases.
• Individual approach to vitamin therapy: Different people have different needs for vitamins and nutrients. Future studies will be aimed at developing individual approaches to vitamin therapy, taking into account the genetic characteristics, lifestyle and health status of each person.

Future areas of research in vitamins and health of the cardiovascular system include:

• Development of new methods for assessing the status of vitamins: Existing methods for assessing the status of vitamins are not always accurate and reliable. The development of new methods for assessing the status of vitamins will help to more accurately determine the needs of people in vitamins and develop more effective strategies for the prevention and treatment of cardiovascular diseases.
• Studying the interaction of vitamins with other nutrients and drugs: Vitamins interact with other nutrients and drugs, and these interactions can affect their effectiveness and safety. Future studies will be aimed at studying these interactions in order to develop safer and more effective strategies for vitamin therapy.
• Conducting large -scale clinical research: To confirm the effectiveness of vitamins in the prevention and treatment of cardiovascular diseases, large-scale clinical studies are necessary.

Understanding the role of vitamins and other nutrients in maintaining the health of the cardiovascular system is important for the prevention and treatment of cardiovascular diseases. The integration of a balanced diet rich in vitamins and minerals, combined with a healthy lifestyle, is the key to maintaining the health of the heart and blood vessels for many years. It is important to remember the need to consult a doctor or a nutritionist to develop an individual nutrition plan and take food additives, which corresponds to your needs and health.