Bad for the health of the heart and blood vessels

Dietary dietary supplements for the health of the heart and blood vessels: complete leadership

Section 1: Cardiovascular system: Fundamentals and key health factors

1. 1 Anatomy and Physiology: The heart is the muscle organ responsible for pumping blood throughout the body. Vessels (arteries, veins, capillaries) form a complex network that delivers oxygen and nutrients to cells and removes waste. Normal functioning depends on the coordinated work of all components.
2. 2 Key health factors:
   • Arterial pressure: The optimal level is less than 120/80 mm Hg. Art. Increased pressure (hypertension) creates an additional load on the heart and blood vessels.
   • Cholesterol level: The indicators of total cholesterol, LDL (low density lipoproteins, “poor” cholesterol), HDLP (high density lipoproteins, “good” cholesterol) and triglycerides are important. The high level of LDL and triglycerides, as well as the low level of HDLs increase the risk of atherosclerosis.
   • Blood glucose levels: Diabetes and insulin resistance negatively affect the cardiovascular system.
   • Inflammation: Chronic inflammation contributes to the development of atherosclerosis and other cardiovascular diseases. Markers of inflammation, such as C-reactive protein (SRB), can be useful for risk assessment.
   • Homocystein: An increased level of homocysteine ​​is associated with an increased risk of cardiovascular diseases.
   • Oxidative stress: The imbalance between antioxidants and free radicals leads to damage to cells and tissues, including in the heart and blood vessels.
3. 3 Risk factors for cardiovascular diseases:
   • Age: Risk increases with age.
   • Floor: Men usually have a higher risk than women to menopause.
   • Family history: The presence of cardiovascular diseases in close relatives increases the risk.
   • Smoking: One of the most significant risk factors.
   • Inal meals: High consumption of saturated fats, trans fats, cholesterol, salt and sugar.
   • Low physical activity: Sitting lifestyle.
   • Obesity: Especially abdominal obesity (deposition of fat in the abdomen).
   • Chronic stress: Long-term stress negatively affects the cardiovascular system.
   • Alcohol abuse: Excessive drinking.
   • Lack of sleep: Regular lack of sleep.
4. 4 The main cardiovascular diseases:
   • Atherosclerosis: The deposition of cholesterol plaques on the walls of arteries, leading to narrowing of the lumen of blood vessels.
   • Corny heart (coronary heart disease): Includes angina pectoris (chest pain) and myocardial infarction (heart attack) due to insufficient blood supply to the heart.
   • Stroke: Damage to the brain due to impaired blood supply.
   • Hypertension (high blood pressure): Increased blood pressure.
   • Heart failure: A condition in which the heart cannot effectively pump blood to meet the needs of the body.
   • Arrhythmias: Heart rhythm disturbances.
   • Diseases of the peripheral arteries: Narrowing of the arteries supplying the blood limbs.
   • Triomosis: The formation of blood clots in the vessels.

Section 2: Bad for the health of the heart and blood vessels: review and mechanisms of action

5. 1 Omega-3 fatty acids:
   • Source: Fish oil (salmon, mackerel, herring), linseed oil, walnuts.
   • Active substances: Eicosapentaena acid (EPA) and docosageneal acid (DHA).
   • Action mechanisms:
     • Reducing the level of triglycerides.
     • Decrease in blood pressure (slightly).
     • Anti -inflammatory action (decrease in the level of cytokines).
     • Antiarrhythmic action.
     • Improving the function of the endothelium (internal lining of blood vessels).
     • Decrease in platelet aggregation (prevention of blood clots).
   • Recommended dosage: Usually 1-4 grams of EPK and DGK per day.
   • Cautions: They can cause blood thinning, so caution should be observed while taking anticoagulants simultaneously. They can cause dyspepsia (stomach disorder) in some people.
6. 2 Coenzim Q10 (COQ10):
   • Source: It is produced in the body, also contained in meat, fish and nuts.
   • Function: Antioxidant, participates in the production of energy in cells (especially important for the heart muscle).
   • Action mechanisms:
     • Improving the function of mitochondria (cells of cells).
     • Antioxidant effect (cell protection from damage by free radicals).
     • Improving the contractile ability of the heart muscle.
     • Decrease in blood pressure (slightly).
   • Recommended dosage: Usually 100-300 mg per day.
   • Cautions: It rarely causes side effects, but can interact with warfarin (anticoagulant).
7. 3 Red yeast rice:
   • Source: Rice, fermented with yeast Monascus Purpureus.
   • Active substances: Monacolins (especially Monacolin K, which is chemically identical to lovastatin, medicine for reducing cholesterol).
   • Action mechanisms:
     • Reducing the level of LDL (poor cholesterol) by inhibiting the enzyme GMG-CoA reductase (as well as statins).
   • Recommended dosage: It varies depending on the content of Monacolin K (usually about 2.4-4.8 mg of Monacolin K per day).
   • Cautions: It can cause side effects similar to statins (muscle pain, weakness, increase in the level of hepatic enzymes). It is not recommended to take pregnant and lactating women, as well as people with liver diseases. The consultation with the doctor before taking the appointment is required. It is important to choose products tested for the content of citrine (toxic by -product of fermentation).
8. 4 Garlic:
   • Source: Bulbs of garlic.
   • Active substances: Allicine and other sulfur -containing compounds.
   • Action mechanisms:
     • Decrease in blood pressure (slightly).
     • Reduced cholesterol levels (slightly).
     • Anti -aggregate action (prevention of blood clots).
     • Antioxidant action.
     • Anti -inflammatory action.
   • Recommended dosage: It is equivalent to 1-2 dents of fresh garlic per day.
   • Cautions: It can cause unpleasant odor from the mouth and from the body, as well as dyspepsia (stomach disorder). It can dilute blood, so caution should be observed while taking anticoagulants simultaneously.
9. 5 Vitamin D:
   • Source: Sunlight, oily fish, egg yolks, enriched products.
   • Function: Regulates the absorption of calcium and phosphorus, plays a role in the immune system.
   • Action mechanisms:
     • Decrease in blood pressure (especially in people with vitamin D deficiency).
     • Improving the function of the endothelium (internal lining of blood vessels).
     • Anti -inflammatory action.
   • Recommended dosage: Varies depending on the level of vitamin D in the blood (usually 600-2000 IU per day). It is necessary to take a blood test for vitamin D (25-OH vitamin D) to determine the dosage.
   • Cautions: Excessive consumption can lead to hypercalcemia (an increased level of calcium in the blood).
10. 6 Magnesium:
    • Source: Green leafy vegetables, nuts, seeds, whole grain products.
    • Function: Participates in many biochemical processes, including the regulation of blood pressure and heart rhythm.
    • Action mechanisms:
      • Decrease in blood pressure.
      • Improving the function of the endothelium (internal lining of blood vessels).
      • Cardiac regulation.
      • Reducing the risk of blood clots.
    • Recommended dosage: 200-400 mg per day.
    • Cautions: High doses can cause diarrhea. Acceptance should be avoided with renal failure.
11. 7 Vitamin K2 (Menahinon):
    • Source: Enzymed products (NATTO), meat, dairy products.
    • Function: Activates proteins involved in blood coagulation and calcium metabolism.
    • Action mechanisms:
      • Prevention of calcium deposition in arteries.
      • Maintaining the elasticity of blood vessels.
    • Recommended dosage: 90-120 mcg per day.
    • Cautions: Caution should be observed with simultaneous intake with anticoagulants (for example, warfarin), since vitamin K affects blood coagulation.
12. 8 Folic acid (vitamin B9):
    • Source: Green leaf vegetables, legumes, enriched products.
    • Function: Participates in homocysteine ​​metabolism.
    • Action mechanisms:
      • A decrease in the level of homocysteine ​​in the blood (increased level of homocysteine ​​is associated with an increased risk of cardiovascular disease).
    • Recommended dosage: 400 mcg per day.
    • Cautions: Rarely causes side effects.
13. 9 Vitamin B12 (CianoCobalamine):
    • Source: Products of animal origin (meat, fish, dairy products), enriched products.
    • Function: Participates in homocysteine ​​metabolism.
    • Action mechanisms:
      • Reducing the level of homocysteine ​​in the blood (together with folic acid and vitamin B6).
    • Recommended dosage: 2.4 mcg per day.
    • Cautions: Rarely causes side effects. People who adhere to a vegan diet are recommended to take vitamin B12 additives.
14. 10 Vitamin B6 (Pyridoxin):
    • Source: Meat, fish, poultry, whole grain products, bananas.
    • Function: Participates in homocysteine ​​metabolism.
    • Action mechanisms:
      • Reducing the level of homocysteine ​​in the blood (together with folic acid and vitamin B12).
    • Recommended dosage: 1.3 mg per day.
    • Cautions: High doses can cause neurological problems.
15. 11 Extract of grape seeds:
    • Source: Grape seeds.
    • Active substances: Pro -Aantocyanidines (antioxidants).
    • Action mechanisms:
      • Antioxidant effect (cell protection from damage by free radicals).
      • Improving the function of the endothelium (internal lining of blood vessels).
      • Decrease in blood pressure (slightly).
      • Anti -inflammatory action.
    • Recommended dosage: 100-300 mg per day.
    • Cautions: Rarely causes side effects.
16. 12 Resveratrol:
    • Source: Red wine, grapes, berries, peanuts.
    • Function: Antioxidant, has anti -inflammatory properties.
    • Action mechanisms:
      • Antioxidant effect (cell protection from damage by free radicals).
      • Improving the function of the endothelium (internal lining of blood vessels).
      • Anti -inflammatory action.
    • Recommended dosage: 150-500 mg per day.
    • Cautions: Research in humans is limited, additional studies are needed.
17. 13 L-arginine:
    • Source: Meat, poultry, fish, dairy products, nuts.
    • Function: Amino acid, participates in the production of nitrogen oxide (No).
    • Action mechanisms:
      • Improving the function of the endothelium (internal lining of blood vessels) by increasing the production of nitrogen oxide (No), which expands the vessels.
      • Decrease in blood pressure (slightly).
    • Recommended dosage: 3-6 grams per day.
    • Cautions: It can cause dyspepsia (stomach disorder). It is not recommended to take people with herpes.
18. 14 Curcumin:
    • Source: Turmeric (spice).
    • Active substances: Turmeric (especially curcumin).
    • Action mechanisms:
      • Anti -inflammatory action (decrease in the level of cytokines).
      • Antioxidant effect (cell protection from damage by free radicals).
      • Improving the function of the endothelium (internal lining of blood vessels).
    • Recommended dosage: 500-2000 mg per day. It is important to take curcumin with piperin (black pepper extract) to improve absorption.
    • Cautions: Rarely causes side effects.
19. 15 Plant Stanols and sterols:
    • Source: Enriched products (margarine, yogurt, flakes).
    • Action mechanisms:
      • Reducing the level of LDL (poor cholesterol) by blocking the absorption of cholesterol in the intestines.
    • Recommended dosage: 2 grams per day.
    • Cautions: They can reduce the absorption of some fat -soluble vitamins.
20. 16 Taurin:
    • Source: Meat, fish, dairy products, is produced in the body.
    • Function: Amino acid, participates in the regulation of heart rhythm and blood pressure.
    • Action mechanisms:
      • Cardiac regulation.
      • Decrease in blood pressure (slightly).
      • Antioxidant action.
    • Recommended dosage: 500-3000 mg per day.
    • Cautions: Rarely causes side effects.
21. 17 Hawthorn extract:
    • Source: The fruits, leaves and flowers of hawthorn.
    • Active substances: Flavonoids and pro -Aantocyanidines.
    • Action mechanisms:
      • Improving blood circulation in the heart.
      • Decrease in blood pressure (slightly).
      • Improving the contractile ability of the heart muscle.
      • Antioxidant action.
    • Recommended dosage: Varies depending on the form of release (usually 160-900 mg of extract per day).
    • Cautions: It can interact with some drugs for the heart (for example, digoxin). The consultation with the doctor before taking the appointment is required.

Section 3: Scientific research and evidence of the effectiveness of dietary supplements for the health of the heart and blood vessels

22. 1 Omega-3 fatty acids: Numerous studies have shown that omega-3 fatty acids can reduce the level of triglycerides, slightly reduce blood pressure and improve the function of the endothelium. The meta-analyzes also showed a connection between the consumption of Omega-3 and a decrease in the risk of cardiovascular events, especially in people with high risk. However, some major studies have not revealed a significant impact on the risk of cardiovascular diseases in people with low risk. Additional studies are needed to clarify the optimal dosage and target groups.
23. 2 Coenzim Q10 (COQ10): Studies have shown that COQ10 can improve the function of mitochondria and contractility of the heart muscle in people with heart failure. There is also data on its potential benefits for reducing the side effects of statins (muscle pain). However, additional studies are needed to confirm these results.
24. 3 Red yeast rice: Clinical studies have shown that red yeast rice can effectively reduce the level of LDL (poor cholesterol). However, it is important to remember potential side effects and the need to consult a doctor. The quality of the product and the content of Monacolin can vary, which makes it difficult to assess effectiveness and safety.
25. 4 Garlic: Some studies have shown that garlic can slightly reduce blood pressure and cholesterol. However, the effect is usually small and may not be significant for all people.
26. 5 Vitamin D: Observation studies have shown the relationship between vitamin D deficiency and an increased risk of cardiovascular diseases. However, interventional studies (in which people were given vitamin D supplements) do not always confirm this connection. Additional studies are needed to determine the role of vitamin D in the prevention of cardiovascular diseases.
27. 6 Magnesium: Studies have shown that magnesium can reduce blood pressure, especially in people with hypertension. There is also data on its potential benefits for regulating heart rhythm.
28. 7 Vitamin K2 (Menahinon): Studies show that vitamin K2 can prevent calcium deposition in the arteries and maintain the elasticity of blood vessels. However, most studies were conducted on animals, and additional studies in humans are needed to confirm these results.
29. 8 Folic acid, vitamin B12, vitamin B6: Studies have shown that these vitamins can reduce the level of homocysteine ​​in the blood. However, a decrease in homocysteine ​​levels does not always lead to a decrease in the risk of cardiovascular diseases.
30. 9 Extract of grape seeds: Studies have shown that grape seed extract has antioxidant and anti -inflammatory properties and can improve the function of the endothelium. However, additional studies are needed to confirm its benefits for the cardiovascular system.
31. 10 Resveratrol: Animal studies have shown that resveratrol can have a beneficial effect on the cardiovascular system. However, studies in public are limited, and additional studies are needed to confirm these results.
32. 11 L-arginine: Studies have shown that L-arginine can improve the function of the endothelium and reduce blood pressure. However, additional studies are needed to determine the optimal dosage and target groups.
33. 12 Curcumin: Studies have shown that Kurkumin has anti -inflammatory and antioxidant properties and can improve the function of the endothelium. However, its bioavailability (digestibility) is low, so it is important to take it with piperin.
34. 13 Plant Stanols and sterols: Numerous studies have shown that plant Stanolas and sterolas can effectively reduce the level of LDL (poor cholesterol).
35. 14 Taurin: Animal studies have shown that Taurin can have a beneficial effect on the cardiovascular system. Research in humans is limited, and additional studies are needed to confirm these results.
36. 15 Hawthorn extract: Some clinical studies have shown that hawthorn extract can improve heart failure symptoms, such as fatigue and shortness of breath. However, additional studies are needed to confirm these results and determine the optimal dosage.

Section 4: How to choose and take dietary supplements for the health of the heart and blood vessels

37. 1 Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can evaluate your individual needs and risks and help you choose the most suitable dietary supplements.
38. 2 The choice of quality products:
    • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards.
    • Forter tests: Look for products that have been tested by third -party organizations (for example, NSF International, USP, Consumerlab.com) for compliance with the declared composition, cleanliness and lack of pollutants.
    • Quality certificates: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
    • Product composition: Carefully study the composition of the product and make sure that it contains the necessary active substances in a sufficient concentration.
    • Lack of harmful additives: Avoid products containing artificial dyes, flavors, preservatives and other harmful additives.
39. 3 Dosage compliance: Strictly observe the recommended dosage indicated on the packaging of the product or prescribed by a doctor. Do not exceed the recommended dose, as this can lead to side effects.
40. 4 Reception time: Some dietary supplements are better absorbed when you during meals, while others are on an empty stomach. Find out what time of reception is most optimal for your chosen dietary supplement.
41. 5 A combination with other medicines and dietary supplements: Be careful while taking dietary supplements with other medicines or dietary supplements, as they can interact with each other. Be sure to inform your doctor about all the medicines and dietary supplements that you take.
42. 6 Duration of admission: The duration of the reception of dietary supplements can vary depending on the specific product and your individual needs. Some dietary supplements can be taken constantly, while others are only courses. Consult a doctor about how long you should take your chosen dietary supplement.
43. 7 Side effects: Carefully follow your well -being during the admission of dietary supplements. If you notice any side effects, stop taking the product and consult a doctor.
44. 8 Storage: Keep dietary supplements in accordance with the instructions on the packaging, in the place inaccessible to children.

Section 5: Badam alternatives: diet and lifestyle for the health of the heart and blood vessels

45. 1 Balanced diet:
    • Mediterranean diet: It is rich in fruits, vegetables, whole grains, fish, olive oil and nuts. It is considered one of the most useful for the heart.
    • Restriction of saturated and trans fats: Avoid fatty meat, butter, fried foods and treated products containing trans fats.
    • Increase in fiber consumption: Eat more fruits, vegetables, whole grain products and legumes.
    • Salt consumption restriction: Too much salt can increase blood pressure. Try to use no more than 2300 mg of salt per day (ideally – less than 1500 mg).
    • Sugar consumption restriction: Too much sugar can increase the level of triglycerides and increase the risk of diabetes.
46. 2 Regular physical activity:
    • Aerobic exercises: Walking, running, swimming, cycling. At least 150 minutes of moderate intensity or 75 minutes of high intensity per week are recommended.
    • Power training: Exercises with weights that strengthen the muscles. Recommended 2-3 times a week.
47. 3 Maintaining a healthy weight:
    • Body mass index (BMI): Strive for BMI in the range of 18.5-24.9.
    • The waist circumference: In women, the waist circumference should be less than 88 cm, in men – less than 102 cm.
48. 4 Refusal of smoking: Smoking is one of the most significant risk factors for cardiovascular diseases.
49. 5 Alcohol use restriction: Moderate drinking of alcohol (no more than 1 drink per day for women and no more than 2 drinks per day for men) can be useful for the heart, but excessive alcohol consumption is harmful.
50. 6 Stress management:
    • Meditation: The practice of meditation can help reduce stress and blood pressure.
    • Yoga: Yoga combines physical exercises, breathing techniques and meditation, which can help reduce stress levels and improve the general health.
    • Natural walks: Conducting time in nature can help reduce stress and improve mood.
    • Sufficient sleep: The lack of sleep can increase the level of stress and increase blood pressure. Try to sleep 7-8 hours a day.

Section 6: Future areas of research in the field of dietary supplements for the health of the heart and blood vessels

51. 1 Personalized approach: Development of dietary supplements adapted to individual genetic characteristics and metabolic profiles.
52. 2 The study of new bioactive compounds: Search and study of new bioactive compounds that can have a beneficial effect on the cardiovascular system.
53. 3 Development of more effective forms of delivery: Development of new forms of dietary supplements that improve their bioavailability and digestibility.
54. 4 Conducting major clinical research: Conducting large, well -planned clinical research to confirm the effectiveness and safety of dietary supplements for the health of the heart and blood vessels.
55. 5 Studying the interaction of dietary supplements with drugs: Conducting research to study the interaction of dietary supplements with drugs in order to avoid undesirable side effects.
56. 6 Development of dietary supplements for the prevention of specific cardiovascular diseases: The development of dietary supplements aimed at the prevention of specific cardiovascular diseases, such as atherosclerosis, coronary heart disease and stroke.
57. 7 Integration of dietary supplements into complex programs for the prevention and treatment of cardiovascular diseases: Development of complex programs for the prevention and treatment of cardiovascular diseases, which include dietary supplements, diet, physical activity and other methods.

Section 7: Practical recommendations for the use of dietary supplements for specific states

58. 1 High cholesterol (hypercholesterolemia):
    • Red yeast rice (under the supervision of a doctor).
    • Plant Stanols and sterols.
    • Omega-3 fatty acids.
    • Garlic (as an addition).
59. 2 High blood pressure (hypertension):
    • Omega-3 fatty acids.
    • Magnesium.
    • Garlic.
    • Extract of grape seeds.
    • L-arginin.
    • Taurin.
60. 3 Heart failure:
    • Coenzim Q10 (COQ10).
    • Hawthorn extract (under the supervision of a doctor).
    • Taurin.
61. 4 Prevention of atherosclerosis:
    • Omega-3 fatty acids.
    • Vitamin K2.
    • Extract of grape seeds.
    • A resveratrol.
    • Curcumin.
62. 5 High level of triglycerides:
    • Omega-3 fatty acids.
63. 6 Prevention of thrombosis:
    • Omega-3 fatty acids.
    • Garlic.
    • Magnesium.
64. 7 Increased level of homocysteine:
    • Folic acid.
    • Vitamin B12.
    • Vitamin B6.

Important! These recommendations are general. Always consult a doctor to obtain individual recommendations that take into account your health status and medications taken. Bades do not replace the medicines prescribed by the doctor, and should not be used for self -medication.

Section 8: Legal aspects of the sale and distribution of dietary supplements

65. 1 Bad regulation: In most countries, dietary supplements are regulated as food products, and not as drugs. This means that they do not pass such strict clinical trials and the approval process as medicines.
66. 2 Marking requirements: Bades must have a clear marking containing information about the composition, dosage, method of application, contraindications and side effects.
67. 3 Advertising restrictions: Advertising of dietary supplements should not contain false or misleading information about the properties and effectiveness of the product. It cannot be argued that dietary supplements are treating diseases.
68. 4 Responsibility of manufacturers and sellers: Manufacturers and sellers of dietary supplements are responsible for the safety and quality of their products.
69. 5 Consumer rights: Consumers are entitled to receive reliable information about dietary supplements and for compensation for damage caused by poor -quality products.
70. 6 Legislation in different countries: Dietary supplements may vary significantly in different countries.

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