Vitamins for the heart with high pressure

Vitamins for the heart with high pressure: Guide to maintain health of the cardiovascular system

High blood pressure, or hypertension, is a serious disease that can lead to various cardiovascular problems, such as heart failure, stroke and myocardial infarction. Maintaining a healthy lifestyle, including balanced nutrition, regular physical exercises and stress management, is crucial for monitoring blood pressure. Vitamins and minerals play an important role in maintaining the health of the heart and vessels with hypertension. This article discusses in detail vitamins and minerals that can help with increased pressure, their sources, action mechanisms and recommended dosages.

I. Vitamin D:

Vitamin D, known for its many useful properties for health, also plays an important role in regulating blood pressure. It participates in the regulation of the renin-angiotensin-aldosterone system (RAS), which plays a key role in the control of blood pressure.

• The mechanism of action: Vitamin D suppresses the production of Renin, the hormone that triggers RAAS. A decrease in the level of renin leads to a decrease in the level of angiotensin II, a powerful vasoconstrictor (a substance that tapers blood vessels). The expansion of blood vessels reduces blood pressure. In addition, vitamin D has an anti -inflammatory effect and improves the function of the endothelium, the inner layer of blood vessels. Healthy endothelium contributes to the normalization of blood pressure.
• Sources:
  • Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. For sufficient production of vitamin D, it is recommended to be in the sun for 15-20 minutes a day, especially in the summer months. However, it is necessary to take into account the factors affecting the synthesis of vitamin D, such as the time of year, breadth, skin color and the use of sunscreen creams.
  • Food products: Some products contain vitamin D, but in small quantities. These include:
    • Fat fish (salmon, mackerel, tuna)
    • Egg yolk
    • Beef liver
    • Mushrooms grown under ultraviolet light
    • Enriched products (milk, juices, flakes)
  • Food additives: If you obtain a sufficient amount of vitamin D from sunlight and food sources are difficult, you can consider taking food additives. There are two forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.
• Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. However, some people may need a higher dosage, especially with vitamin D deficiency. Determining the level of vitamin D in the blood (25-hydroxyvitamin D) will help determine the necessary dosage. It is important to consult a doctor before taking vitamin D additives in order to avoid an overdose.
• Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys.

II. Vitamin C:

Vitamin C, a powerful antioxidant, plays an important role in maintaining the health of the cardiovascular system and can help reduce blood pressure.

• The mechanism of action: Vitamin C helps to expand blood vessels, improving the function of the endothelium and increasing the level of nitrogen oxide (NO). NO is a vasodilator, that is, a substance that relaxes the walls of blood vessels, thereby reducing blood pressure. In addition, vitamin C protects blood vessels from damage to free radicals, preventing the development of atherosclerosis. Vitamin C also has anti -inflammatory properties that can help reduce blood pressure.
• Sources:
  • Fruits:
    • Citrus fruits (oranges, grapefruits, lemons)
    • Kiwi
    • Strawberry
    • Black currant
    • Melon
  • Vegetables:
    • Bulgarian pepper (especially red and yellow)
    • Broccoli
    • Brussels sprouts
    • Cauliflower
    • Spinach
    • Tomatoes
  • Food additives: Vitamin C is available in various forms, such as ascorbic acid, sodium ascorbate and ascorbilpalpalmitate. Ascorbic acid is the most common and economical form.
• Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. For people with hypertension, higher doses may be required, for example, 500-1000 mg per day. However, it is important to consult a doctor before increasing the dose of vitamin C.
• Cautions: High doses of vitamin C can cause gastrointestinal disorders, such as diarrhea and nausea. Vitamin C can also interact with some drugs such as warfarin.

III. Vitamin E:

Vitamin E is a fat-soluble antioxidant that protects cells from damage to free radicals and can have a positive effect on the health of the cardiovascular system.

• The mechanism of action: Vitamin E prevents the oxidation of low density lipoproteins (LDL), or “bad” cholesterol. Oxidized LDLs contribute to the formation of atherosclerotic plaques in the arteries, which can lead to an increase in blood pressure and other cardiovascular problems. Vitamin E also improves endothelium function and has anti -inflammatory properties.
• Sources:
  • Vegetable oils:
    • Sunflower oil
    • Safflore oil
    • Wheat germ oil
    • Almond oil
    • Olive oil
  • Nuts and seeds:
    • Almond
    • Hazelnut
    • Sunflower seeds
    • Pumpkin seeds
  • Green sheet vegetables:
    • Spinach
    • Broccoli
  • Avocado
  • Food additives: Vitamin E is available in various forms, such as Alpha-Tocopherol, Beta-Tocopherol, Gamma-Tokoferol and Delta-Tocopherol. Alpha-tocopherol is the most active form of vitamin E.
• Recommended dosage: The recommended daily dose of vitamin E is 15 mg (22.4 IU). However, in some cases, higher doses can be recommended, especially with vitamin E deficiency or in the presence of cardiovascular diseases. It is important to consult a doctor before taking the additives of vitamin E.
• Cautions: High doses of vitamin E can increase the risk of bleeding, especially in people who take anticoagulants (medications that thin blood).

IV. B vitamins B:

B vitamins play an important role in various metabolic processes in the body, including homocysteine ​​metabolism, amino acids, the elevated level of which is associated with an increased risk of cardiovascular diseases.

• Vitamin B6 (Pyridoxin): Vitamin B6 is involved in the metabolism of homocysteine, turning it into other amino acids. Vitamin B6 deficiency can lead to an increase in the level of homocysteine ​​in the blood, which can damage blood vessels and increase the risk of hypertension.
  • Sources:
    • Meat (beef, pork, poultry)
    • Fish (salmon, tuna)
    • Banans
    • Potato
    • Nuts
    • Seeds
    • Whole grain products
  • Recommended dosage: The recommended daily dose of vitamin B6 is 1.3 mg for adults.
• Vitamin B9 (folic acid): Folic acid is also involved in the metabolism of homocysteine, turning it back into methionine. Sufficient consumption of folic acid helps to reduce the level of homocysteine ​​in the blood and reduce the risk of cardiovascular diseases.
  • Sources:
    • Green sheet vegetables (spinach, Romen salad, broccoli)
    • Orange juice
    • Beans
    • Lentils
    • Avocado
    • Enriched products (bread, flakes)
  • Recommended dosage: The recommended daily dose of folic acid is 400 mcg for adults.
• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the normal functioning of the nervous system and for the metabolism of homocysteine. Vitamin B12 deficiency can lead to an increase in the level of homocysteine ​​in the blood.
  • Sources:
    • Meat (beef, pork, poultry)
    • Fish (salmon, tuna)
    • Eggs
    • Dairy products
    • Enriched products (vegetable milk, flakes)
  • Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 mcg for adults.

V. Minerals:

Along with vitamins, some minerals play an important role in regulating blood pressure.

• Potassium: Potassium is an important mineral that helps regulate blood pressure, balancing the effect of sodium. It helps to remove sodium from the body through the kidneys, which reduces fluid retention and reduces blood pressure.
  • The mechanism of action: Potassium helps to relax the walls of blood vessels, reducing the peripheral resistance and, therefore, blood pressure.
  • Sources:
    • Banans
    • Oranges
    • Potatoes (especially with a peel)
    • Sweet potato
    • Spinach
    • White beans
    • Tomato paste
    • Dried fruits (raisins, dried apricots)
  • Recommended dosage: The recommended daily potassium dose is 3500-4700 mg.
  • Cautions: People with kidney diseases or taking certain drugs (for example, ACE inhibitors, spironolactone) should consult a doctor before increasing potassium consumption. Excess potassium in the blood (hyperkalemia) can be dangerous.
• Magnesium: Magnesium plays an important role in regulating blood pressure, relaxing blood vessels and improving the function of endothelium. It also participates in the regulation of heart rhythm and supports the health of the nervous system.
  • The mechanism of action: Magnesium blocks the flow of calcium into the cells of the walls of blood vessels, which leads to their relaxation and reduction of blood pressure.
  • Sources:
    • Green sheet vegetables (spinach, cabbage)
    • Nuts and seeds (almonds, pumpkin seeds)
    • Whole grain products (brown rice, oatmeal)
    • Avocado
    • Black chocolate
    • Beans
  • Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
  • Cautions: High doses of magnesium can cause diarrhea and other gastrointestinal disorders. People with kidney diseases should consult a doctor before taking magnesium additives.
• Calcium: Although calcium is usually associated with bone health, it also plays a role in regulating blood pressure. However, it is important to note that the effect of calcium on blood pressure is complex and ambiguous.
  • The mechanism of action: Calcium is necessary for muscle contraction, including the muscles of the walls of blood vessels. Sufficient calcium consumption helps to maintain the normal function of blood vessels. However, excessive calcium consumption from additives can lead to an increase in blood pressure in some people.
  • Sources:
    • Dairy products (milk, yogurt, cheese)
    • Green sheet vegetables (cabbage, broccoli)
    • Enriched products (vegetable milk, juices, flakes)
    • Fish with bones (sardins, salmon)
  • Recommended dosage: The recommended daily dose of calcium is 1000 mg for adults up to 50 years and 1200 mg for adults over 50 years old.
  • Cautions: Excessive calcium consumption from additives can increase the risk of kidney stones and cardiovascular diseases. It is important to receive calcium mainly from food sources.
• Selenium: Selenium is a trace element that has antioxidant properties and can help protect blood vessels from damage to free radicals.
  • The mechanism of action: Selenium is a component of glutathioneperoxidase, an enzyme that protects cells from oxidative stress. Oxidative stress can damage blood vessels and contribute to the development of hypertension.
  • Sources:
    • Brazilian nuts
    • Tuna
    • Paste
    • Eggs
    • Sunflower seeds
  • Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.
  • Cautions: High doses of selenium can cause nausea, vomiting, diarrhea, hair loss and other side effects.

Vi. Coenzim Q10 (COQ10):

Coenzym Q10 (CoQ10) is a substance that is naturally present in the body and plays an important role in the production of energy in cells. It also has antioxidant properties and can have a positive effect on the health of the cardiovascular system.

• The mechanism of action: COQ10 helps to improve the function of the endothelium, reduces oxidative stress and supports the normal function of the heart muscle. Some studies have shown that taking COQ10 additives can help reduce blood pressure in people with hypertension.
• Sources:
  • Meat (beef, pork, poultry)
  • Fish (salmon, tuna)
  • Nuts
  • Seeds
  • Vegetable oils (soy, sunflower)
  • Food additives: CoQ10 is available in two forms: Kilikhinon and Kilikhinol. Kilikhinol is considered a more bio -access form.
• Recommended dosage: The recommended COQ10 dosage to reduce blood pressure is 100-200 mg per day.
• Cautions: COQ10 can interact with some drugs such as warfarin. It is important to consult a doctor before taking COQ10 additives.

VII. L-Arginin:

L-Arginine is an amino acid that is the predecessor of nitrogen oxide (No), a powerful vasodilator.

• The mechanism of action: L-Arginine turns into NO into endothelial cells of blood vessels. No relaxes the walls of blood vessels, reducing blood pressure and improving blood flow.
• Sources:
  • Meat (beef, pork, poultry)
  • Fish
  • Nuts
  • Seeds
  • Legumes
  • Whole grain products
  • Food supplements
• Recommended dosage: The recommended dosage of L-arginine to reduce blood pressure is 3-6 grams per day, divided into several tricks.
• Cautions: L-arginine can cause gastrointestinal disorders, such as nausea and diarrhea. People with herpes should avoid taking L-Arginine, as it can contribute to its spread.

VIII. The importance of a balanced diet and a healthy lifestyle:

Reception of vitamins and minerals can be a useful addition to the treatment of hypertension, but it should not replace a balanced diet and a healthy lifestyle. It is important to follow the following recommendations:

• Balanced nutrition: Use a variety of foods rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Limit the consumption of salt, saturated fats, trans fats and added sugar.
• Regular physical exercises: Moderate at least 150 minutes a week or intense physical exercises at least 75 minutes a week.
• Stress management: Use stress control methods such as yoga, meditation or deep breathing.
• Refusal of smoking: Smoking increases blood pressure and increases the risk of cardiovascular diseases.
• Alcohol use restriction: Excessive alcohol consumption can increase blood pressure.
• Regular control of blood pressure: Regularly measure blood pressure and visit the doctor to control and treat hypertension.

IX. Interaction with drugs and warnings:

It is important to remember that vitamins and minerals can interact with some drugs. Before taking any additives, you need to consult a doctor, especially if you take medications for hypertension, anticoagulants or other drugs.

X. Individual approach:

The need for vitamins and minerals can vary depending on individual factors, such as age, gender, state of health and lifestyle. It is important to consider individual needs and consult a doctor or a nutritionist to determine the optimal plan for taking vitamins and minerals.

In conclusion, vitamins and minerals play an important role in maintaining the health of the cardiovascular system and can help reduce blood pressure in hypertension. However, it is important to remember that they are an addition to a balanced diet, a healthy lifestyle and medical treatment. Before taking any additives, you need to consult a doctor.