Bad for heart health

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Bad for heart health: comprehensive leadership

Content:

I. Fundamentals of heart health

  • A. Anatomy and physiology of the cardiovascular system
  • B. Risk factors of heart disease: modified and unmodified
  • C. common cardiovascular diseases: Brief review

II. The role of dietary supplements in maintaining heart health

  • A. Bad: definition, regulation and general understanding
  • B. Advantages and restrictions on the use of dietary supplements for heart health
  • C. Important considerations before admission of dietary supplements

III. The main dietary supplements for heart health: detailed analysis

  • A. Omega-3 fatty acids (fish oil, kriene oil, vegetable sources)
      1. The mechanism of action: reduction of triglycerides, anti -inflammatory effects, effect on blood pressure
      1. Scientific research: evidence base, meta-analyzes, results of clinical trials
      1. Recommended dosages and output forms
      1. Side effects and contraindications
      1. Product quality and cleanliness: selection criteria
  • B. Coenzim Q10 (COQ10)
      1. The mechanism of action: antioxidant, participation in energy production (ATP), myocardial protection
      1. Scientific research: effectiveness in heart failure, hypertension, statin myopathy
      1. Recommended dosages and output forms (Kilikhinon vs. Kilikhinol)
      1. Side effects and contraindications
      1. Interaction with drugs
  • C. the mag
      1. The mechanism of action: regulation of heart rhythm, decrease in blood pressure, improvement of endothelial function
      1. Scientific research: the relationship of magnesium deficiency and cardiovascular diseases, the effect on arrhythmia
      1. Recommended dosages and forms of release (citrate, glycinate, oxide)
      1. Side effects and contraindications
      1. Factors affecting the assimilation of magnesium
  • D. L-Arginin
      1. Action mechanism: predecessor of nitrogen oxide (No), vascular expansion, improving blood flow
      1. Scientific research: effect on blood pressure, angina pectoris, erectile dysfunction
      1. Recommended dosages and output forms
      1. Side effects and contraindications
      1. Interaction with drugs (especially nitrates)
  • E. Red yeast rice (Red Yeast Rice)
      1. Action mechanism: contains Monacoline K, GMG-CoA reductase inhibitor (similar to statins)
      1. Scientific research: effectiveness in reducing the level of cholesterol LDL
      1. Recommended dosages and standardization of the content of Monacolin to
      1. Side effects and contraindications (similar to statins)
      1. The importance of quality control and risk of citrinin contamination
  • F. Vitamin D.
      1. The mechanism of action: the effect on the function of the endothelium, the regulation of blood pressure, inflammation
      1. Scientific research: the relationship of vitamin D and cardiovascular disease deficiency
      1. Recommended dosages and blood level monitoring
      1. Side effects and contraindications (hypercalcemia)
      1. Factors affecting the synthesis of vitamin D
  • G. Calia
      1. Action mechanism: regulates blood pressure, electrolyte balance
      1. Scientific research: the connection of low potassium and hypertension, arrhythmias
      1. Recommended dosages and food sources
      1. Side effects and contraindications (hyperkalemia)
      1. Interaction with drugs (diuretics, ACE inhibitors)
  • H. Vitamin K2 (Menahinon)
      1. The mechanism of action: activation of proteins involved in calcium metabolism, prevention of calcification of arteries
      1. Scientific research: the connection of vitamin K2 and a reduction in the risk of cardiovascular diseases
      1. Recommended dosages and output forms (MK-7, MK-4)
      1. Side effects and contraindications
      1. Interaction with anticoagulants (warfarin)
  • I. Garlic (Allium sativum)
      1. The mechanism of action: decrease in blood pressure, anti -aggregate action, reduction of cholesterol levels
      1. Scientific research: effectiveness for hypertension, atherosclerosis
      1. Recommended dosages and forms of release (allicine, aged garlic extract)
      1. Side effects and contraindications
      1. Interaction with drugs (anticoagulants)
  • J. Hawthorn (Crataegus)
      1. The mechanism of action: improving myocardial contractility, expansion of coronary vessels, antioxidant effects
      1. Scientific research: effectiveness with heart failure, arrhythmias
      1. Recommended dosages and forms of release (extract of leaves and flowers)
      1. Side effects and contraindications
      1. Interaction with drugs (digoxin)

IV. Other dietary supplements considered to be the heart of the heart:

  • A. Kurkumin (from turmeric)
  • B. Green tea (catechins)
  • C. Resveratrol
  • D. Probiotics (effect on the intestinal microbiota and heart health)
  • E. Rutin
  • F. D Ribose
  • G.
  • H. L-Carrenitin

V. How to choose a high -quality dietary supplement for heart health:

  • A. Reputation manufacturer
  • B. Third -party tests and certification (USP, NSF, CONSUMERLAB.com)
  • C. Checking the composition and dosage
  • D. Reading reviews and consultation with a specialist
  • E. Avoid products with unreasonable statements about therapeutic properties

VI. Safety and side effects of dietary supplements:

  • A. The importance of consulting a doctor before starting dietary supplements
  • B. Potential side effects and contraindications
  • C. Interaction of dietary supplements with drugs
  • D. Monitoring of health status during dietary supplements
  • E. Message about unwanted reactions

VII. Integrative approach to heart health:

  • A. The role of diet, physical exercises and stress management
  • B. Combination of dietary supplements with a healthy lifestyle
  • C. The value of regular medical examinations and screening

VIII. Scientific research and evidence base:

  • A. Critical assessment of dietary supplement research
  • B. Search for reliable sources of information
  • C. Understanding the restrictions of dietary supplements

IX. The future of dietary supplements for the health of the heart:

  • A. Development of new dietary supplements and research
  • B. Personalized approach to the choice of dietary supplements
  • C. Integration of dietary supplements into the prevention and treatment of cardiovascular diseases

X. A detailed description of each dietary supplement (detailed):

A. Omega-3 fatty acids (fish oil, kriene oil, vegetable sources):

Omega-3 fatty acids, in particular eicophantamentaic acid (EPA) and daily oxaenic acid (DHA), are polyunsaturated fatty acids, which play an important role in maintaining the health of the heart. They enter the body with food, such as fatty fish (salmon, mackerel, herring), and are also available in the form of dietary supplements. Alpha-linolenic acid (ALA) is a plant form of omega-3, which is contained in linen seeds, walnuts and chia seeds, but its effectiveness in transformation into EPA and DHA in the body is limited.

  • 1. The mechanism of action:

    • Reduction of triglycerides: Omega-3 fatty acids reduce the level of triglycerides in the blood, one of the main risk factors for cardiovascular diseases. They reduce the production of triglycerides in the liver and increase their splitting.
    • Anti -inflammatory action: Omega-3 has anti-inflammatory properties, reducing the level of pro-inflammatory cytokines and improving the function of the endothelium, the inner layer of blood vessels. Chronic inflammation plays an important role in the development of atherosclerosis.
    • Influence on blood pressure: Omega-3 can slightly reduce blood pressure, especially in people with hypertension. They improve the elasticity of blood vessels and contribute to the expansion of blood vessels.
    • Antiarrhythmic action: Some studies show that omega-3 can reduce the risk of arrhythmias (heart rhythm disorders), stabilizing the electrical activity of the heart.
    • Decreased platelet aggregation: Omega-3 can reduce platelet sticking, which reduces the risk of blood clots.

  • 2. Scientific research:

    • Numerous studies confirm the benefits of Omega-3 for heart health. Clinical testing meta-analyzes show that Omega-3 intake reduces the risk of developing cardiovascular diseases, such as myocardial infarction and stroke.
    • Studies show that omega-3 is effective in reducing the level of triglycerides, blood pressure and inflammation.
    • Clinical tests also showed that omega-3 can improve the function of the endothelium and reduce the risk of arrhythmias.
    • The study by Gissi-Prevenzione showed that the Omega-3 reception reduces mortality after myocardial infarction.

  • 3. Recommended dosages and output forms:

    • The recommended dosage of Omega-3 varies depending on the state of health and goals of admission. It is usually recommended to take from 1 to 4 grams EPA and DHA per day.
    • Fish oil is the most common Omega-3 form. It is available in the form of capsules, liquid forms and emulsions.
    • Krishy fat is an alternative source of Omega-3, which contains EPA and DHA in the form of phospholipids, which can improve their assimilation.
    • Plant sources of Omega-3 (ALA) are less effective, but can be a suitable option for vegetarians and vegan.
    • It is important to choose products containing a sufficient amount of EPA and DHA, and not just the total amount of omega-3.

  • 4. Side effects and contraindications:

    • The most common side effects of Omega-3 are a disorder of the stomach, nausea and fishing. These side effects can be minimized by taking omega-3 during meals or choosing products with an endoless coating.
    • In high doses, Omega-3 can increase the risk of bleeding, so they should be caused with caution to people taking anticoagulants.
    • People with allergies for fish should avoid taking fish oil.
    • Pregnant and lactating women should consult a doctor before taking Omega-3.

  • 5. Quality and purity of the product: selection criteria:

    • It is important to choose high -quality products that have undergone a check for heavy metals (mercury, lead, cadmium), dioxins and other pollutants.
    • Pay attention to the availability of certificates of third -party organizations such as USP, NSF or Consumerlab.com, which confirm the purity and content of the product.
    • Look for products that were produced using molecular distillation methods to remove pollutants.
    • Check the shelf life of the product and storage conditions.

B. Coenzim Q10 (COQ10):

Coenzym Q10 (COQ10) is a vitamin -like substance that is naturally produced in the body and plays an important role in the production of energy in cells (especially in the heart and muscles). It is also a powerful antioxidant that protects the cells from damage by free radicals. With age, the COQ10 level in the body decreases, which can contribute to the development of cardiovascular diseases.

  • 1. The mechanism of action:

    • Antioxidant: COQ10 neutralizes free radicals that can damage the cells of the heart and blood vessels, contributing to the development of atherosclerosis.
    • Participation in the production of energy (ATP): COQ10 is an important component of mitochondria, cell energy stations. It is involved in the process of transferring electrons necessary for the production of ATP (adenosine triphosphate), the main source of energy for cells.
    • Myocardial protection: COQ10 helps to protect the heart muscle from damage, especially during ischemia (insufficient blood supply).
    • Improving the function of the endothelium: COQ10 can improve the function of the endothelium, the inner layer of blood vessels, which helps to improve blood flow.

  • 2. Scientific research:

    • Studies have shown that COQ10 can be useful for heart failure, hypertension and statin myopathy.
    • Clinical trials have shown that COQ10 can improve symptoms of heart failure, such as fatigue, shortness of breath and edema.
    • Some studies show that COQ10 can help reduce blood pressure, especially in people with hypertension.
    • COQ10 can help reduce muscle pain and weakness associated with taking statins (drugs that reduce cholesterol).

  • 3. Recommended dosages and forms of release (Vsikhinon vs. Kilikhinol):

    • The recommended COQ10 dosage varies depending on the health status and goals of admission. It is usually recommended to take from 100 to 300 mg per day.
    • There are two main forms of COQ10: Kilikhinon and Kilikhinol. Kilikhinol is a restored form COQ10, which is considered more bioavailable, especially for people over 40 years old.
    • When choosing COQ10, the form of release and dosage, as well as the quality and purity of the product, should be taken into account.

  • 4. Side effects and contraindications:

    • CoQ10 is usually well tolerated. The most common side effects are a disorder of the stomach, nausea and diarrhea.
    • COQ10 can reduce blood pressure, so people with hypotension should take it with caution.
    • Pregnant and lactating women should consult a doctor before taking COQ10.

  • 5. Interaction with drugs:

    • COQ10 can interact with some drugs such as warfarin (anticoagulant) and beta-blockers (medicines for hypertension).
    • If you take any medicine, consult a doctor before taking COQ10.

C. Magna:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including the regulation of heart rhythm, arterial pressure and endothelium function. Magnesium deficiency can increase the risk of developing cardiovascular diseases.

  • 1. The mechanism of action:

    • Cardiac regulation: Magnesium helps maintain a stable heart rhythm, regulating the electrical activity of the heart. It blocks the flow of calcium into the heart cells, which helps to relax the heart muscle.
    • Reduced blood pressure: Magnesium helps to relax blood vessels, which helps to reduce blood pressure.
    • Improving the function of the endothelium: Magnesium improves the function of endothelium, the inner layer of blood vessels, which helps to improve blood flow.
    • Reduced inflammation: Magnesium has anti -inflammatory properties, reducing the level of pro -inflammatory cytokines.

  • 2. Scientific research:

    • Studies have shown that magnesium deficiency is associated with an increased risk of developing cardiovascular diseases, such as hypertension, arrhythmia and heart failure.
    • Clinical trials showed that the intake of magnesium can reduce blood pressure, especially in people with hypertension.
    • Magnesium can help prevent and treat arrhythmias, such as atrial fibrillation.

  • 3. Recommended dosages and forms of release (citrate, glycinate, oxide):

    • The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
    • There are various forms of magnesium, which differ in bioavailability and tolerance.
      • Magnesium citrate: A well -absorbed form of magnesium, which can have a laxative effect.
      • Magnesium glycinate: A well -absorbed form of magnesium, which is usually well tolerated and does not cause stomach disorders.
      • Magnesium oxide: The least absorbed form of magnesium, which can cause stomach disorder.
    • When choosing magnesium, the form of release and dosage should be taken into account, as well as individual tolerance.

  • 4. Side effects and contraindications:

    • In high doses, magnesium can cause stomach disorder, diarrhea and nausea.
    • People with renal failure should take magnesium with caution, as it can accumulate in the body and cause hypermagnium.
    • Magnesium can interact with some drugs such as antibiotics and diuretics.

  • 5. Factors affecting the assimilation of magnesium:

    • Magnesium assimilation can be reduced due to the use of a large amount of caffeine, alcohol and sugar.
    • Some drugs, such as diuretics and proton pump inhibitors, can reduce the level of magnesium in the body.
    • States, such as Crohn’s disease and celiac disease, can violate the absorption of magnesium.

D. L-Arginin:

L-Arginine is an amino acid that is involved in the synthesis of nitrogen oxide (NO), an important substance that helps to expand blood vessels and improve blood flow.

  • 1. The mechanism of action:

    • The predecessor of nitrogen oxide (no): L-Arginine is the main predecessor of no. No expands blood vessels, improving blood flow and reducing blood pressure.
    • Improving blood flow: L-arginine helps to improve blood flow throughout the body, including the heart, brain and limbs.
    • Decreased platelet aggregation: L-arginine can reduce platelet sticking, which reduces the risk of blood clots.
    • Improving the function of the endothelium: L-Arginine improves the function of the endothelium, the inner layer of blood vessels.

  • 2. Scientific research:

    • Studies have shown that L-Arginine can be useful for hypertension, angina pectoris and erectile dysfunction.
    • Clinical tests showed that L-arginine can reduce blood pressure in people with hypertension.
    • L-Arginine can improve the symptoms of angina pectoris, such as chest pain and shortness of breath.
    • L-arginine can improve erectile function in men with erectile dysfunction.

  • 3. Recommended dosages and output forms:

    • The recommended dosage of L-Arginine varies depending on the state of health and goals of admission. It is usually recommended to take from 3 to 6 grams per day.
    • L-Arginine is available in the form of capsules, powder and liquid.

  • 4. Side effects and contraindications:

    • The most common side effects of L-Arginine are a disorder of the stomach, nausea and diarrhea.
    • L-Arginine can worsen the symptoms of herpes.
    • People with low blood pressure should take L-Arginine with caution.
    • Pregnant and lactating women should consult a doctor before taking L-Arginine.

  • 5. Interaction with drugs (especially nitrates):

    • L-Arginine can enhance the effect of nitrates, drugs used to treat angina pectoris. This can lead to an excessive decrease in blood pressure.
    • If you take nitrates, consult a doctor before taking L-Arginin.

E. Red yeast rice (Red Yeast Rice):

Red yeast rice is a product of rice fermentation using yeast Monascus. It contains Monacoline K, a substance that inhibits the GMG-CoA reductase, an enzyme involved in the synthesis of cholesterol in the liver. Monacolin K has a structure and mechanism of action similar to statins, drugs used to reduce cholesterol.

  • 1. The mechanism of action:

    • Contains Monacoline K, inhibitor of the GMG-Koa reductase (similar to statins): Monacolin blocks the production of cholesterol in the liver, which leads to a decrease in the level of LDL cholesterol (“poor” cholesterol) in the blood.

  • 2. Scientific research:

    • Studies have shown that red yeast rice is effective in reducing the level of LDL cholesterol.
    • Clinical trials have shown that red yeast rice can be useful for people with a high level of cholesterol, which cannot take statins due to side effects.

  • 3. Recommended dosages and standardization of the content of Monacolin K:

    • The dosage of red yeast rice varies depending on the content of Monacolin K. It is usually recommended to take from 600 to 2400 mg per day.
    • It is important to choose products that are standardized by the content of Monacolin K in order to guarantee efficiency and safety.

  • 4. Side effects and contraindications (similar to statins):

    • Side effects of red yeast rice are similar to side effects of statins, such as muscle pain, weakness, increasing the level of liver enzymes and stomach disorder.
    • Red yeast rice is not recommended for pregnant and nursing women, people with liver diseases and people taking statins.

  • 5. The importance of quality control and risk of contamination by citrine:

    • It is important to choose products of red yeast rice, which have undergone a check for the presence of a citrine, a toxic substance that can be formed during fermentation.
    • Citrinin can cause kidney damage.

F. Vitamin D:

Vitamin D is a fat-soluble vitamin that plays an important role in maintaining the health of bones, the immune system and the cardiovascular system. Vitamin D deficiency is widespread and associated with an increased risk of developing cardiovascular diseases.

  • 1. The mechanism of action:

    • Influence on the function of the endothelium: Vitamin D helps to improve the function of the endothelium, the inner layer of blood vessels, which helps to improve blood flow.
    • Regulation of blood pressure: Vitamin D can help reduce blood pressure by regulating the level of renin, hormone, which affects blood pressure.
    • Inflammation: Vitamin D has anti -inflammatory properties, reducing the level of pro -inflammatory cytokines.

  • 2. Scientific research:

    • Studies have shown that vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases such as hypertension, myocardial infarction and stroke.
    • Clinical tests showed that vitamin D may reduce blood pressure and improve the function of the endothelium.

  • 3. Recommended dosages and blood level monitoring:

    • The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood.
    • For most adults, it is recommended to take from 600 to 800 IU vitamin D per day.
    • It is important to regularly check the level of vitamin D in the blood to determine the optimal dosage.

  • 4. Side effects and contraindications (hypercalcemia):

    • In high doses, vitamin D can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and renal problems.
    • People with hypercalcemia or kidney diseases should take vitamin D with caution.

  • 5. Factors affecting the synthesis of vitamin D:

    • The synthesis of vitamin D in the skin occurs under the influence of sunlight.
    • Factors such as dark skin color, age, geographical position and the use of sunscreen, can reduce the synthesis of vitamin D.

G. Calia:

Potassium is an important mineral that is involved in the regulation of blood pressure, electrolyte balance and nervous conduction.

  • 1. The mechanism of action:

    • Regulates blood pressure: Potassium helps reduce blood pressure, reducing sodium content in the body and relaxing blood vessels.
    • Electrolyte balance: Potassium is an important electrolyte that helps maintain fluid balance in the body and regulate the nervous and muscle function.

  • 2. Scientific research:

    • Studies have shown that the diet rich in potassium is associated with a decrease in the risk of the development of hypertension, stroke and cardiovascular diseases.
    • Clinical tests showed that potassium intake can reduce blood pressure in people with hypertension.

  • 3. Recommended dosages and food sources:

    • The recommended daily potassium dose is 4700 mg.
    • Good food sources of potassium include bananas, avocados, potatoes, spinach and beans.

  • 4. Side effects and contraindications (hyperkalemia):

    • In high doses, potassium can cause hyperkalemia (an increased level of potassium in the blood), which can lead to arrhythmia and cardiac arrest.
    • People with renal failure should take potassium with caution, as it can accumulate in the body.

  • 5. Interaction with drugs (diuretics, ACE inhibitors):

    • Some drugs, such as ACE diuretics and inhibitors, can affect the level of potassium in the body.
    • If you take any medicine, consult a doctor before taking potassium.

H. Vitamin K2 (Menahinon):

Vitamin K2 (menachinon) is a fat-soluble vitamin that plays an important role in calcium metabolism and maintaining bone health and cardiovascular system.

  • 1. The mechanism of action:

    • Activation of proteins involved in calcium metabolism: Vitamin K2 activates proteins, such as osteocalcine and matrix GLA-beam (MGP), which are involved in the transport of calcium in the bone and prevent its deposition in arteries and soft tissues.
    • Prevention of calcification of arteries: Vitamin K2 helps to prevent calcification of arteries, which reduces the risk of atherosclerosis and cardiovascular diseases.

  • 2. Scientific research:

    • Studies have shown that the high level of vitamin K2 in the blood is associated with a decrease in the risk of developing cardiovascular diseases.
    • Clinical tests showed that vitamin K2 intake can reduce the calcification of arteries.

  • 3. Recommended dosages and forms of release (MK-7, MK-4):

    • The recommended daily dose of vitamin K2 is 90-120 μg.
    • There are two main forms of vitamin K2: Menakinon-7 (MK-7) and Menakhinon-4 (MK-4).
    • MK-7 has a longer half-life in the body than MK-4, and is considered a more effective form of vitamin K2.

  • 4. Side effects and contraindications:

    • Vitamin K2 is usually well tolerated. Side effects are rare.

  • 5. Interaction with anticoagulants (warfarin):

    • Vitamin K2 can interact with anticoagulants such as warfarin.
    • If you take warfarin, consult a doctor before taking vitamin K2.

I. Garlic (Allium sativum):

Garlic (Allium sativum) is a plant that is traditionally used in medicine to treat various diseases, including cardiovascular diseases.

  • 1. The mechanism of action:

    • Reduced blood pressure: Garlic helps reduce blood pressure, relaxing blood vessels.
    • Anti -aggregate action: Garlic reduces platelet sticking, which reduces the risk of blood clots.
    • Close -to -level decrease in cholesterol: Garlic can help reduce LDL cholesterol (“bad” cholesterol) in the blood.

  • 2. Scientific research:

    • Studies have shown that garlic can be useful for hypertension, atherosclerosis and other cardiovascular diseases.
    • Clinical tests showed that garlic can reduce blood pressure, cholesterol and risk of blood clots.

  • 3. Recommended dosages and forms of release (allicine, aged garlic extract):

    • The recommended dosage of garlic varies depending on the form of release.
    • Allicine is an active component of garlic, which is responsible for its healing properties.
    • Extract of aged garlic is a well -tolerated shape of garlic, which contains a stable amount of allicine.

  • 4. Side effects and contraindications:

    • The most common side effects of garlic are the smell from the mouth, a disorder of the stomach and heartburn.
    • Garlic can enhance the action of anticoagulants.

  • 5. Interaction with drugs (anticoagulants):

    • If you take anticoagulants, consult a doctor before taking garlic.

J. Hawthorn (Crataegus):

Hawthorn (Crataegus) is a plant that is traditionally used in medicine to treat cardiovascular diseases.

  • 1. The mechanism of action:

    • Improving myocardial contractility: Hawthorn helps to improve the contractility of the heart muscle, which helps to improve blood circulation.
    • Expansion of coronary vessels: The hawthorn expands coronary vessels, improving the blood supply to the heart.
    • Antioxidant action: Hawthorn has antioxidant properties,

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