Vitamins for heart and longevity: the path to a healthy life
The heart that beats the motor of our lives needs constant support and care. The longevity that everyone dreams of is closely related to the health of the cardiovascular system. In the modern world, full of stress and unhealthy habits, a conscious choice of vitamins and trace elements that can strengthen the heart and extend the years of active life is of particular importance. In this article, we will consider key vitamins and nutrients necessary to maintain optimal heart function, their impact on longevity and ways to obtain them.
Vitamin D: sunlight for your heart
Vitamin D, also known as “solar vitamin”, plays an important role not only in maintaining bone health, but also in the functioning of the cardiovascular system. Vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, including hypertension, heart failure and myocardial infarction.
- The mechanism of action: Vitamin D regulates the level of calcium in the blood, which is necessary for the normal contraction of the heart muscle. It also has anti -inflammatory properties, reduces the level of blood pressure and improves the function of the endothelium (the inner shell of blood vessels).
- Sources: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in conditions of lack of sunlight, especially in the winter months, it is necessary to include in the diet products rich in vitamin D, such as fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, flakes). In some cases, it may be necessary to take vitamin D additives after consulting a doctor.
- Recommendations: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. As a rule, adults are recommended to take 600-800 IU vitamin D per day.
Vitamin K2 (Menakhinon): Calcium A conductor
Vitamin K2, often underestimated, plays a key role in maintaining the health of the cardiovascular system. It helps to properly direct calcium, preventing its deposition in the arteries and contributing to its assimilation in the bones.
- The mechanism of action: Vitamin K2 activates proteins that bind calcium and direct it into bones and teeth. It also prevents the calcification of arteries, reducing the risk of atherosclerosis and cardiovascular diseases.
- Sources: Vitamin K2 is contained in fermented products such as NATTO (Japanese fermented soy product), acidic cabbage and cheeses. It is also synthesized by bacteria in the intestines.
- Recommendations: The recommended daily dose of vitamin K2 is 90-120 μg. The inclusion in the diet of fermented products or taking vitamin K2 additives can be useful for maintaining heart and bone health.
Coenzyme Q10 (CoQ10): Energy for the heart
Coenzym Q10 (CoQ10) is a powerful antioxidant and plays an important role in the production of energy in cells, especially in the heart muscle. With age, the COQ10 level in the body decreases, which can lead to a deterioration in the heart.
- The mechanism of action: COQ10 is involved in the electron transfer chain in mitochondria where energy production (ATP) occurs. It also protects the cells from damage by free radicals, reducing oxidative stress. COQ10 improves endothelium function, reduces blood pressure and improves the contractility of the heart muscle.
- Sources: COQ10 is contained in meat, fish, nuts and vegetable oils. However, the concentration of COQ10 in these products is relatively low, therefore, to achieve the therapeutic effect, add -ons are often required.
- Recommendations: The recommended daily dose of COQ10 varies depending on the state of health and can be from 30 to 200 mg. The COQ10 reception can be especially useful for people with heart failure, hypertension and taking statins (drugs that reduce cholesterol).
Omega-3 fatty acids: protection against inflammation and blood clots
Omega-3 fatty acids, especially EPA (eicosapendaic acid) and DHA (preshase acid), are indispensable fats that have a powerful anti-inflammatory effect and reduce the risk of cardiovascular diseases.
- The mechanism of action: Omega-3 fatty acids reduce the level of triglycerides in the blood, dilute blood, reduce inflammation and improve endothelium function. They also stabilize the heart rhythm and reduce the risk of sudden heart death.
- Sources: The main source of omega-3 fatty acids is oily fish (salmon, tuna, mackerel, herring). Plant sources of omega-3 fatty acids, such as linseed seed and walnuts, contain ALA (alpha-linolenic acid), which should be transformed into EPA and DHA in the body. However, the effectiveness of this transformation is relatively low.
- Recommendations: The recommended daily dose of omega-3 fatty acids is 1-2 grams. For people with cardiovascular diseases, a higher dose may be required.
Magnesium: Calm and rhythm for the heart
Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including the regulation of heart rhythm, blood pressure and the function of the nervous system.
- The mechanism of action: Magnesium helps to relax blood vessels, reducing blood pressure. It also stabilizes the heart rhythm and prevents blood clots. Magnesium deficiency can lead to arrhythmia, hypertension and increased risk of developing cardiovascular diseases.
- Sources: Magnesium is found in green leafy vegetables, nuts, seeds, legumes and whole grains.
- Recommendations: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Taking magnesium additives can be useful for people with magnesium deficiency, hypertension and arrhythmia.
Potassium: balance and control of blood pressure
Potassium is an important mineral that helps regulate blood pressure and maintain the normal function of the heart. It works in tandem with sodium, providing fluid balance in the body.
- The mechanism of action: Potassium helps to relax blood vessels and reduce blood pressure. It also removes an excess of sodium from the body, which helps to reduce blood pressure.
- Sources: Potassium is found in bananas, oranges, potatoes, tomatoes, spinach and dried fruits.
- Recommendations: The recommended daily potassium dose is 3500-4700 mg. An increase in potassium consumption and a decrease in sodium consumption can be useful for people with hypertension.
Vitamin C: a powerful antioxidant for the health of blood vessels
Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals and helps to strengthen the walls of the vessels.
- The mechanism of action: Vitamin C is involved in the synthesis of collagen, which is necessary to maintain the elasticity and strength of the vessels. It also reduces oxidative stress and inflammation, which can damage the vessels.
- Sources: Vitamin C is found in citrus fruits, berries, pepper, broccoli and spinach.
- Recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smoking reduces the level of vitamin C in the body, so smokers are recommended to increase the consumption of vitamin C.
Vitamin E: Cholesterol oxidation protection
Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals and prevents cholesterol oxidation.
- The mechanism of action: Vitamin E prevents oxidation of LDL (poor) cholesterol, which is one of the key factors in the development of atherosclerosis. It also reduces inflammation and improves endothelium function.
- Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
- Recommendations: The recommended daily dose of vitamin E is 15 mg.
B vitamins B: Energy and support for the nervous system
B vitamins, especially vitamins B6, B12 and folic acid, play an important role in maintaining the health of the nervous system and reducing the level of homocysteine in the blood. An increased level of homocysteine is associated with an increased risk of developing cardiovascular diseases.
- The mechanism of action: B vitamins are involved in homocysteine metabolism, turning it into other beneficial substances. They also support the normal function of the nervous system, reduce stress and improve sleep.
- Sources: B vitamins are found in meat, fish, eggs, dairy products, whole grain products, legumes and green leafy vegetables.
- Recommendations: Recommended daily doses of B vitamins vary depending on age and health.
Selenium: Defender from oxidative stress
Selenium is an important trace element that has antioxidant properties and protects cells from damage to free radicals.
- The mechanism of action: Selenium is part of the enzyme glutathioneperoxidase, which is a powerful antioxidant. It also participates in the regulation of thyroid function, which affects the health of the cardiovascular system.
- Sources: Selenium is contained in seafood, meat, poultry, nuts and seeds.
- Recommendations: The recommended daily dose of selenium is 55 μg.
A comprehensive approach to heart health and longevity
It is important to understand that taking vitamins and trace elements is only one of the aspects of maintaining the health of the heart and achieving longevity. It is necessary to adhere to an integrated approach, which includes:
- Healthy nutrition: The use of a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limiting the consumption of saturated and trans fats, sugar and salt.
- Regular physical activity: Physical exercises are at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
- Maintaining a healthy weight: Avoiding overweight and obesity.
- Refusal of smoking: Smoking is one of the main risk factors for the development of cardiovascular diseases.
- Alcohol consumption restriction: Moderate alcohol consumption (no more than one drink per day for women and no more than two drinks per day for men).
- Stress management: The use of relaxation techniques, such as meditation, yoga or deep breathing.
- Regular medical examinations: The passage of regular medical examinations for the identification and treatment of cardiovascular diseases at an early stage.
Individual approach and consultation with a doctor
Before taking any vitamins or additives, you need to consult a doctor. The doctor will evaluate your health status, identify possible deficits and select the optimal dosage of vitamins and microelements. Self -medication can be dangerous to health.
Influence of genetics and lifestyle on longevity
Genetics plays an important role in determining life expectancy, but the lifestyle has an even greater influence. A healthy lifestyle, including proper nutrition, regular physical activity, rejection of bad habits and stress control, can significantly increase life expectancy and improve its quality.
The role of antioxidants in a slowdown in aging
Antioxidants, such as vitamin C, vitamin E, selenium and CoQ10, play an important role in slowing down aging. They protect cells from damage to free radicals, which are one of the main causes of aging.
The importance of sleep and rest for heart health
Sufficient sleep and rest are necessary for the health of the heart. The lack of sleep can lead to an increase in blood pressure, stress and risk of developing cardiovascular diseases.
Conclusion: Investments in the health of the heart – investment in longevity
Maintaining heart health is an investment in longevity and quality of life. A conscious choice of vitamins and trace elements, combined with a healthy lifestyle, can help strengthen the heart, protect it from diseases and extend years of active and full life. Remember the importance of consulting a doctor before taking any vitamins or additives. Your heart is your most valuable asset, take care of it!