Vitamins for the prevention of atherosclerosis

Vitamins for the prevention of atherosclerosis: a comprehensive review

Section 1: atherosclerosis: threat of the cardiovascular system

Atherosclerosis is a chronic progressive disease of arteries characterized by the formation of atherosclerotic plaques on their internal walls. These plaques consist of lipids (mainly cholesterol), calcium, inflammatory cells and other substances. The gradual accumulation of these deposits leads to a narrowing of the lumen of the arteries, limiting blood flow and, as a result, to oxygen starvation of organs and tissues. Atherosclerosis is the main cause of the development of cardiovascular diseases, including coronary heart disease (angina pectoris, myocardial infarction), stroke, aortic aneurysm and peripheral arterial disease.

1.1 mechanisms for the development of atherosclerosis:

Atherosclerosis is a multifactorial process in which several interconnected mechanisms are involved:

• Endothelium damage: Endothelium is a single -layer layer of cells lining the inner surface of the arteries. Endothelium damage is a key initial stage of atherosclerosis. Factors contributing to the damage to the endothelium include high blood pressure, smoking, high blood cholesterol, diabetes mellitus, chronic inflammation and toxins.

• The penetration of low density lipoproteins (LDL) into the wall of the artery: After damage to the LDL endothelium containing “bad” cholesterol, penetrate intima – the inner layer of the artery.

• LDL oxidation: In intimacy, LDLs are subject to oxidation. Oxidized LDL (OXLDL) have high atherogenicity, that is, the ability to cause the formation of atherosclerotic plaques.

• Activation of the immune system: OXLDL is recognized by the immune system as foreign substances, which leads to the activation of macrophages – cells of the immune system that absorb OXLDL.

• The formation of foamy cells: Macrophages that absorbed a large amount of OXLDL turn into foamy cells. Foamy cells accumulate in intimacy and are the main component of atherosclerotic plaques.

• Inflammation: Inflammation plays a key role in the progression of atherosclerosis. Inflammatory cells secrete substances that contribute to the growth of plaques, the destruction of collagen and elastin in the wall of the artery, which makes the plaque unstable and subject to rupture.

• Migration and proliferation of smooth muscle cells: Glazing cells migrate from the middle layer of the artery (media) to intimacy and begin to actively proliferate, that is, multiply. They synthesize collagen and other components of the extracellular matrix, which helps to thicken the plaque.

• Calcification: As atherosclerosis progresses, calcium is deposited in the plaque, which makes it solid and fragile. Calcified plaques are more prone to break.

• Plaster rupture and thrombosis: The rupture of an atherosclerotic plaque leads to the formation of a blood clot – a blood clot, which can completely block the lumen of the arteries, which leads to an acute impaired blood flow and the development of myocardial infarction or stroke.

1.2 risk factors atherosclerosis:

There are many factors that increase the risk of atherosclerosis. They can be divided into modified (those that can be influenced) and non -modified (those that cannot be influenced).

• Unmodified risk factors:

  • Age: the risk of atherosclerosis increases with age.
  • Paul: Men are more susceptible to atherosclerosis than women, especially at young and middle age. After the onset of menopause, the risk of women increases.
  • Family history: the presence of cardiovascular diseases in close relatives increases the risk of atherosclerosis.
  • Genetic predisposition: some genetic factors can increase the risk of atherosclerosis.

• Modified risk factors:

  • High blood cholesterol: an especially high level of LDL (“bad” cholesterol) and a low level of HDL (“good” cholesterol).
  • High blood pressure (hypertension): damages the arterial endothelium and contributes to the development of atherosclerosis.
  • Smoking: damages endothelium, increases the level of LDL cholesterol and reduces the level of HDL cholesterol, and also helps to form blood clots.
  • Diabetes mellitus: increases blood glucose levels, which damages the endothelium and promotes the oxidation of LDL.
  • Obesity: associated with an increased level of LDL cholesterol, low levels of HDL cholesterol, high blood pressure and diabetes.
  • Insufficient physical activity: reduces the level of HDL cholesterol and contributes to the development of obesity and other risk factors.
  • Improper nutrition: the use of a large amount of saturated fats, trans fats and cholesterol increases the level of LDL cholesterol. The lack of fruits, vegetables and fiber also increases the risk of atherosclerosis.
  • Chronic stress: can increase blood pressure and promote an unhealthy lifestyle (smoking, malnutrition, insufficient physical activity).
  • High level of homocysteine: amino acid, the high level of which can damage the arterial endothelium.
  • Chronic inflammation: chronic inflammatory diseases (rheumatoid arthritis, systemic lupus erythematosus) can increase the risk of atherosclerosis.

Section 2: The role of vitamins in the prevention of atherosclerosis

Vitamins play an important role in maintaining the health of the cardiovascular system and can contribute to the prevention of atherosclerosis, affecting various mechanisms of its development. They have antioxidant, anti -inflammatory and other useful properties. It is important to emphasize that vitamins are not panacea and cannot completely prevent the development of atherosclerosis, but they can be an important addition to a healthy lifestyle and drug therapy (if necessary).

2.1 Vitamin C (ascorbic acid): antioxidant protection and endothelial support

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that are formed in the process of metabolism and under the influence of external factors (environmental pollution, smoking). They can damage DNA, proteins and lipids, including LDL, which contributes to their oxidation and formation of atherosclerotic plaques.

• Antioxidant properties: Vitamin C neutralizes free radicals, preventing LDL oxidation and protecting the endothelium from damage.

• Endothelial function support: Vitamin C promotes the production of nitrogen oxide (No), which is an important vasodilator, that is, a substance that expands blood vessels. No improves blood flow and prevents blood clots. Vitamin C also strengthens the walls of blood vessels, increasing collagen synthesis.

• Reduced level of LDL cholesterol: Some studies show that vitamin C can reduce LDL cholesterol and increase the level of HDL cholesterol.

• Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach, tomatoes.

2.2 Vitamin E (tocopherol): Protection of lipids from oxidation

Vitamin E is another powerful antioxidant that plays an important role in the prevention of atherosclerosis. It is especially effective in protecting lipids (fats) from oxidation.

• Antioxidant properties: Vitamin E prevents the oxidation of LDL, preventing the formation of OXLDL, which, as already mentioned, are a key factor in the development of atherosclerosis.

• Anti -inflammatory action: Vitamin E has anti -inflammatory properties that help reduce inflammation in the walls of arteries.

• Anti -aggregate action: Vitamin E may prevent platelet sticking, which reduces the risk of blood clots.

• Sources of vitamin E: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables.

2.3 Vitamin D: regulation of blood pressure and inflammation

Vitamin D plays an important role in the regulation of many physiological processes, including the health of the cardiovascular system. Vitamin D deficiency is associated with an increased risk of developing atherosclerosis, hypertension and other cardiovascular diseases.

• Blood pressure regulation: Vitamin D helps regulate blood pressure by acting on the renin-angiotensin-aldosterone system (RAS), which plays a key role in the control of blood pressure. Vitamin D deficiency can lead to RAAS activation and increased blood pressure.

• Anti -inflammatory action: Vitamin D has anti -inflammatory properties and can reduce the level of inflammatory markers in the blood, which helps to slow down the progression of atherosclerosis.

• Regulation of blood glucose levels: Vitamin D can improve insulin sensitivity and regulate the level of blood glucose, which is especially important for people with diabetes.

• Improving endothelial function: Vitamin D can improve the function of the endothelium, contributing to the expansion of blood vessels and improving blood flow.

• Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolk, mushrooms (grown under UV rays), enriched products (milk, juices, flakes). An important source of vitamin D is sunlight, under the influence of which vitamin D is synthesized in the skin. However, depending on the geographical location and season, the synthesis of vitamin D may not be enough, and add -ons may be required.

2.4 B vitamins B (B6, B9, B12): Reducing the level of homocysteine

Vitamins of group B, especially vitamins B6 (pyridoxin), B9 (folic acid) and B12 (cobalamin), play an important role in reducing the level of homocysteine-amino acids, the increased level of which is associated with an increased risk of atherosclerosis and other cardiovascular diseases.

• Homocysteine ​​metabolism: Vitamins B6, B9 and B12 are cofactors of enzymes involved in homocysteine ​​metabolism. They help turn homocysteine ​​into other, less toxic substances.

• Reduced level of homocysteine: Sufficient consumption of vitamins B6, B9 and B12 can reduce the level of homocysteine ​​in the blood and reduce the risk of atherosclerosis.

• Other useful properties: B vitamins are involved in many other metabolic processes necessary for the health of the cardiovascular system, including energy metabolism, the formation of red blood cells and nervous function.

• Sources of B vitamins B:

  • Vitamin B6: meat, fish, poultry, legumes, nuts, seeds, bananas, avocados.
  • Vitamin B9 (folic acid): green leafy vegetables, legumes, citrus fruits, enriched products (bread, cereals).
  • Vitamin B12: meat, fish, poultry, dairy products, eggs. Vegetarians and vegans are recommended to take vitamin B12 additives, as it is found only in animal products.

2.5 Vitamin K2 (menachinon): Prevention of calcification of arteries

Vitamin K2 plays an important role in the regulation of calcification. It activates proteins that bind calcium and direct it in bones and teeth, and not into soft tissues, such as arteries. Calcification of arteries is the process of deposition of calcium in the walls of arteries, which makes them solid and fragile and increases the risk of plaster breaks and the formation of blood clots.

• Activation of proteins connecting calcium: Vitamin K2 activates the Matrix GLA-Protein (MGP) protein, which is a powerful calcification inhibitor. MGP binds calcium and prevents its deposition in the arteries.

• Prevention of calcification of arteries: Enough consumption of vitamin K2 can prevent or slow down the calcification of arteries and reduce the risk of developing cardiovascular diseases.

• Improving bone health: Vitamin K2 is also important for the health of bones, as it activates osteocalcine protein, which is involved in the formation of bone tissue.

• Sources of vitamin K2: NATTO (fermented soybeans), meat (especially the liver), egg yolk, solid cheeses.

Section 3: How to take vitamins for the prevention of atherosclerosis correctly

Before taking vitamins for the prevention of atherosclerosis, it is necessary to consult a doctor. The doctor will determine what vitamins you need, in what doses and how long to take them, taking into account your individual characteristics, health status and medications taken. Self -medication can be dangerous to health.

3.1 Definition of the necessary vitamins and dosages:

• Consultation with a doctor: The most important step is a consultation with a doctor. The doctor will conduct an examination, evaluate your risk factors for the development of atherosclerosis and determine which vitamins you need.

• Blood test for vitamins: The doctor can prescribe a blood test for vitamins to determine if you have a deficiency of any vitamins.

• Accounting for individual characteristics: Dosage of vitamins can vary depending on age, gender, health status and drugs taken.

• Dosage recommendations:

  • Vitamin C: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. For the prevention of atherosclerosis, higher doses (up to 500-1000 mg per day) may be recommended, but only as prescribed by a doctor.
  • Vitamin E: The recommended daily dose of vitamin E is 15 mg. For the prevention of atherosclerosis, higher doses (up to 400 IU per day) may be recommended, but only as prescribed by a doctor.
  • Vitamin D: The recommended daily dose of vitamin D is 600 IU (15 μg) for people aged 19-70 years and 800 IU (20 μg) for people over 70 years old. For the prevention of atherosclerosis, higher doses (up to 2000-4000 IU per day) may be recommended, but only as prescribed by the doctor, especially taking into account the control of vitamin D in the blood.
  • B vitamins B: Dosage of B vitamins depend on individual needs and may vary. It is important to adhere to the doctor’s recommendations.
  • Vitamin K2: The recommended daily dose of vitamin K2 is 90-120 μg.

3.2 Selection of high -quality vitamin additives:

• Choose reliable manufacturers: Buy vitamins only from well -known and trusted manufacturers who have a good reputation.

• Pay attention to quality certificates: Make sure vitamin additives are certified by independent organizations that confirm their quality and cleanliness.

• Read the composition: Read the composition of vitamin additives carefully. Avoid additives containing artificial dyes, flavors, preservatives and other harmful substances.

• Choose the most bio -access forms of vitamins: Some forms of vitamins are better absorbed by the body than others. For example, vitamin D3 (cholecalciferol) is better absorbed than vitamin D2 (ergocalciferol).

3.3 Rules for taking vitamins:

• Take vitamins in accordance with the doctor’s instructions: Follow the recommended dosages and the time of receiving vitamins.

• Take vitamins during meals: Some vitamins are better absorbed if they are taken during food, especially those that are fat -soluble (vitamins A, D, E, K).

• Do not exceed the recommended dosages: An overdose of vitamins can be dangerous to health.

• Tell the doctor about all the drugs taken and additives: Some vitamins can interact with drugs and other additives.

3.4 Interaction of vitamins with drugs:

It is important to consider that vitamins can interact with some drugs. For example:

• Vitamin K can reduce the effectiveness of anticoagulants (diluting blood), such as warfarin.

• Vitamin E can enhance the effect of anticoagulants, which can lead to bleeding.

• Vitamin C can increase iron absorption, which can be dangerous for people with hemochromatosis (a disease characterized by excessive accumulation of iron in the body).

• Vitamin D can interact with some drugs used to treat high blood pressure and heart disease.

3.5 side effects and contraindications:

Vitamins, like any other substances, can cause side effects. In most cases, side effects are insignificant and pass on their own. However, in some cases serious side effects may occur.

• Vitamin C: High doses of vitamin C can cause stomach disorder, diarrhea and nausea.

• Vitamin E: High doses of vitamin E can increase the risk of bleeding.

• Vitamin D: An overdose of vitamin D can lead to an increase in the level of calcium in the blood, which can cause nausea, vomiting, weakness and other symptoms.

• B vitamins B: In rare cases, group B vitamins can cause allergic reactions.

Contraindications to the use of vitamins can vary depending on the specific vitamin and human health. For example, vitamin K is contraindicated for people taking anticoagulants. Vitamin D should be taken with caution to people with kidney diseases.

Section 4: diet rich in vitamins for heart health

In addition to taking vitamin additives, it is important to adhere to a diet rich in vitamins and other beneficial substances that contribute to the health of the cardiovascular system.

4.1 Basic principles of a healthy diet for the prevention of atherosclerosis:

• Reducing the consumption of saturated and trans fats: Saturated fats are found in fatty meat, butter, cheese and other animal products. Transfiders are found in fried foods, baking and processed foods. Saturated and trans fats increase the level of LDL cholesterol.
• Increased consumption of unsaturated fats: Unsaturated fats are found in vegetable oils (olive, sunflower, corn), nuts, seeds and oily fish. Unsaturated fats can reduce LDL cholesterol and increase the level of HDL cholesterol.
• Increase in fiber consumption: Fiber is found in fruits, vegetables, whole grain products and legumes. Fiber helps to reduce LDL cholesterol and improve digestion.
• Cholesterol consumption restriction: Cholesterol is found in animal products, such as meat, eggs and dairy products. Moderate cholesterol consumption does not have a significant effect on the level of blood cholesterol in most people, but people with a high cholesterol should limit its consumption.
• Salt consumption restriction: High salt consumption can increase blood pressure.
• Sugar consumption restriction: High sugar consumption can lead to an increase in blood glucose and the development of diabetes.
• Eating sufficiently fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, fiber and antioxidants, which are useful for the health of the cardiovascular system.

4.2 products rich in vitamins for the prevention of atherosclerosis:

• Vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach, tomatoes.

• Vitamin E: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables.

• Vitamin D: Bold fish (salmon, tuna, mackerel), egg yolk, mushrooms (grown under UV rays), enriched products (milk, juices, flakes).

• B vitamins B:

  • Vitamin B6: meat, fish, poultry, legumes, nuts, seeds, bananas, avocados.
  • Vitamin B9 (folic acid): green leafy vegetables, legumes, citrus fruits, enriched products (bread, cereals).
  • Vitamin B12: meat, fish, poultry, dairy products, eggs.

• Vitamin K2: NATTO (fermented soybeans), meat (especially the liver), egg yolk, solid cheeses.

4.3 Examples of healthy dishes for heart health:

• Oatmeal with berries and nuts.
• Avocado spinach salad, tomatoes, olive oil and lemon juice.
• Salmon baked with vegetables (broccoli, carrots, bell pepper).
• Grill chicken breast with brown rice and legumes.
• Fruit salad with yogurt and nuts.

Section 5: Other measures to prevent atherosclerosis

In addition to taking vitamins and healthy diet, there are other important measures that help prevent the development of atherosclerosis.

5.1 Control of blood pressure:

High blood pressure is one of the main risk factors for the development of atherosclerosis. Regularly measure blood pressure and take measures to maintain it within normal limits (less than 120/80 mm Hg).

• Healthy lifestyle: Proper nutrition, sufficient physical activity, rejection of smoking and restriction of alcohol consumption help reduce blood pressure.

• Drug therapy: If a healthy lifestyle is not enough to control blood pressure, the doctor may prescribe medicines.

5.2 Refusal of smoking:

Smoking damages the arterial endothelium, increases the level of LDL cholesterol and reduces the level of HDL cholesterol, and also helps to form blood clots. Refusal of smoking is one of the most important steps for the prevention of atherosclerosis.

5.3 Regular physical activity:

Regular physical activity helps to reduce blood pressure, increase the level of HDL cholesterol, reduce LDL cholesterol, control weight and improve the overall health of health.

• Recommended physical activity: At least 150 minutes of moderate aerobic activity (for example, fast walking, swimming, cycling) or 75 minutes of intensive aerobic activity (for example, running, aerobics) per week.

5.4 maintaining a healthy weight:

Obesity is associated with an increased level of LDL cholesterol, low levels of LDL cholesterol, high blood pressure and diabetes. Maintaining a healthy weight helps to reduce the risk of atherosclerosis.

5.5 Monitoring the level of glucose in the blood:

Diabetes mellitus increases the risk of atherosclerosis. Regularly measure the level of glucose in the blood and take measures to maintain it within the norm.

• Healthy lifestyle: Proper nutrition, sufficient physical activity and weight control help to control the level of glucose in the blood.

• Drug therapy: If a healthy lifestyle is not enough to control the level of glucose in the blood, the doctor can prescribe medications.

5.6 Stress management:

Chronic stress can increase blood pressure and contribute to an unhealthy lifestyle (smoking, malnutrition, insufficient physical activity). It is important to learn how to manage stress.

• Stress management methods: Meditation, yoga, tai-chi, walking in the fresh air, communication with friends and relatives, hobbies.

5.7 Regular medical examinations:

Regular medical examinations allow you to identify risk factors for the development of atherosclerosis at an early stage and take measures to eliminate them.

• Cholesterol level check: Spearly check the blood cholesterol level.

• Checking blood pressure: Regularly measure blood pressure.

• Checking the level of glucose in the blood: Regularly measure the level of glucose in the blood, especially if you have risk factors for the development of diabetes.

• ECG and other research: The doctor may prescribe ECG and other studies to assess the state of the cardiovascular system.

Section 6: Scientific research and evidence

Numerous scientific studies confirm the role of vitamins in the prevention of atherosclerosis.

• Vitamin C: Studies have shown that vitamin C can reduce LDL cholesterol, increase the level of HDL cholesterol and improve endothelial function.

• Vitamin E: Studies have shown that vitamin E can prevent LDL oxidation and reduce the risk of developing cardiovascular diseases.

• Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of atherosclerosis, hypertension and other cardiovascular diseases.

• B vitamins B: Studies have shown that group B vitamins can reduce homocysteine ​​levels and reduce the risk of atherosclerosis.

• Vitamin K2: Studies have shown that vitamin K2 can prevent calcification of arteries and reduce the risk of developing cardiovascular diseases.

It is important to note that the research results can be contradictory, and additional studies are needed to confirm the role of vitamins in the prevention of atherosclerosis.

Section 7: myths and errors about vitamins and atherosclerosis

There are many myths and misconceptions about vitamins and atherosclerosis. It is important to receive information from reliable sources and consult a doctor.

• Myth: Vitamins can completely prevent atherosclerosis.

  • Reality: Vitamins can be an important addition to a healthy lifestyle and drug therapy (if necessary), but they are not a panacea and cannot completely prevent the development of atherosclerosis.

• Myth: The more vitamins, the better.

  • Reality: an overdose of vitamins can be dangerous to health. It is important to follow the recommended dosages.

• Myth: All vitamin additives are equally effective.

  • Reality: the quality and bioavailability of vitamin additives can vary. It is important to choose high -quality additives from reliable manufacturers.

• Myth: a diet rich in vitamins is not needed if you take vitamin additives.

  • Reality: a diet rich in vitamins and other beneficial substances is an important part of the prevention of atherosclerosis. Vitamin additives cannot replace a healthy diet.

Section 8: Final recommendations

Prevention of atherosclerosis is a comprehensive process that includes a healthy lifestyle, control of risk factors and, if necessary, drug therapy. Vitamins can be an important addition to this process, but they are not a replacement for a healthy lifestyle and consultation with a doctor.

Key recommendations:

• Consult a doctor before taking vitamins.
• Adhere to a healthy diet rich in vitamins and other beneficial substances.
• Contractly engage in physical activity.
• Refuse smoking.
• Control blood pressure, cholesterol and blood glucose levels.
• Maintain healthy weight.
• Manage stress.
• Conduct medical examinations regularly.

Following these recommendations, you can reduce the risk of atherosclerosis and maintain the health of your cardiovascular system.