Antioxidants and heart health: Full directory
I. Fundamentals of oxidative stress and cardiovascular diseases
1.1 oxidative stress: fundamental mechanism
Oxidative stress occurs when the balance between the production of free radicals and the ability to neutralize them with antioxidants is disturbed in the body. Free radicals are unstable molecules containing an immutable electron. They strive to “steal” the electron in other molecules in order to stabilize, causing a chain reaction of damage.
1.1.1 Production of free radicals:
Free radicals are generated as a by -product of normal metabolic processes, such as cellular respiration in mitochondria. Factors of the external environment, such as air pollution, smoking, radiation, pesticides and processed foods, also contribute to an increase in their concentration. Inflammation caused by infections or injuries is also a significant source of free radicals.
1.1.2 The damaging effect of free radicals:
Free radicals can damage important cell components, including:
- Lipids: Oxidation of lipids, especially low density lipoproteins (LDL), is a key stage in the development of atherosclerosis. Oxidized LDPs are easier to absorb macrophages, turning them into foamy cells that accumulate in the walls of the arteries, forming plaques.
- Squirrels: Protein oxidation can lead to a change in their structure and function, which affects enzymatic activity, transport of substances and cell alarm.
- DNA: DNA damage to free radicals can cause mutations, increasing the risk of cancer and other diseases.
1.2 The role of oxidative stress in cardiovascular diseases
Oxidative stress plays a key role in the development and progression of almost all cardiovascular diseases, including:
- Atherosclerosis: LDL oxidation, as mentioned earlier, is the central link in the formation of atherosclerotic plaques. Free radicals also contribute to the dysfunctions of the endothelium, the inner layer of arteries, which worsens their ability to relax and regulate the bloodstream.
- Hypertension: Oxidative stress can violate the balance of vasoconstrictor (narrowing vessels) and vasodilators (expanding vessels), contributing to an increase in blood pressure. It can also cause inflammation in the kidneys, which exacerbates hypertension.
- Heart failure: Oxidative stress damages the cells of the heart muscle (cardiomyocytes), leading to their death and deterioration of the contractile function of the heart. It can also contribute to fibrosis, compaction and scarring of heart tissue, which further reduces the effectiveness of the heart.
- Corny heart (coronary heart disease): Oxidative stress contributes to the instability of atherosclerotic plaques, increasing the risk of their rupture and the formation of blood clots, which can lead to myocardial infarction or stroke.
- Arrhythmias: Oxidative stress can violate the electrical stability of heart tissue, predisposing to the development of various arrhythmias.
1.3 antioxidants: Cell defenders from oxidative damage
Antioxidants are substances that can neutralize free radicals, preventing or slowing down their damaging effect. They act, giving electrons to free radicals, thereby stabilizing them and preventing their further response with other molecules.
1.3.1 Classification of antioxidants:
Antioxidants can be classified according to various criteria, including their source (endogenous and exogenous), the mechanism of action (primary and secondary) and the chemical structure.
- Endogenous antioxidants: Synthesized in the body. Examples include superoxiddismutase (SOD), catalase and glutathioneperoxidase.
- Exogenous antioxidants: Enter the body with food. Examples include vitamin C, vitamin E, carotenoids (beta-carotene, lycopine, lutein), flavonoids (querecetin, catechins, anthocyanins) and selenium.
- Primary antioxidants: Free radicals are directly neutralized, giving them electrons. Examples include SOD, catalase, vitamin E and some polyphenols.
- Secondary antioxidants: They indirectly act, preventing the formation of free radicals or restoring damaged molecules. Examples include glutathioneperoxidase, Kilikhinon (Coenzyme Q10) and some enzymes involved in DNA reparations.
1.3.2 mechanisms of action of antioxidants:
- Electron returns: The most common mechanism in which the antioxidant gives the electron to a free radical, neutralizing it and preventing further damage.
- Helating of metals: Some antioxidants, such as EDTA (ethylendiamintetraxic acid), connect metals, such as iron and copper, which can participate in the reactions of the formation of free radicals.
- Restoration of other antioxidants: Some antioxidants can restore other antioxidants that were oxidized with the neutralization of free radicals, supporting their activity. For example, vitamin C can restore vitamin E.
- Activation of endogenous antioxidant systems: Some antioxidants can stimulate the production of endogenous antioxidants such as SOD and glutathioneperoxidase.
II. The main antioxidants and their effect on the health of the heart
2.1 Vitamin C (ascorbic acid)
2.1.1 The mechanism of action:
Vitamin C is a powerful water -soluble antioxidant that neutralizes free radicals in the water phase of the body, both inside and outside the cells. He also plays an important role in the restoration of vitamin E, which, in turn, protects lipids from oxidation. Vitamin C is also involved in the synthesis of collagen, an important structural protein necessary for the health of blood vessels.
2.1.2 Sources:
Vitamin C is contained in a large number of fruits and vegetables, especially in citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, Bulgarian pepper, broccoli and spinach.
2.1.3 Clinical research and heart health:
- Reduced blood pressure: Some studies have shown that the use of vitamin C can slightly reduce blood pressure, especially in people with hypertension.
- Improving the function of the endothelium: Vitamin C can improve the function of the endothelium, contributing to the relaxation of blood vessels and improving blood flow.
- Risk of atherosclerosis: Vitamin C can help prevent the oxidation of LDL, thereby reducing the risk of atherosclerosis.
- Prevention of heart failure: Some studies have shown the relationship between high consumption of vitamin C and a decrease in the risk of heart failure.
2.2 Vitamin E (tocopherols and tocotrienols)
2.2.1 The mechanism of action:
Vitamin E is a fat -soluble antioxidant that protects the lipids of cell membranes and LDL from oxidation. It also has anti -inflammatory properties and can improve the function of the endothelium. There are eight forms of vitamin E: four tocopherols (alpha, beta, gamma and delta) and four Tokotrienols (alpha, beta, gamma and delta). Alpha-tocopherol is the most common and biologically active form.
2.2.2 Sources:
Vitamin E is found in vegetable oils (sunflower, safflower, olive), nuts (almonds, hazelnuts, peanuts), seeds (sunflower, pumpkin), avocado and green leafy vegetables.
2.2.3 Clinical research and heart health:
- Risk reduction in coronary heart disease: Some studies have shown the relationship between the high consumption of vitamin E and a decrease in the risk of developing coronary heart disease.
- Protection against LDL oxidation: Vitamin E effectively protects LDL from oxidation, which is an important factor in the prevention of atherosclerosis.
- Improving the function of the endothelium: Vitamin E can improve the function of the endothelium, contributing to the expansion of blood vessels and improving blood flow.
- Prevention of blood clots: Vitamin E can have an antitrobotic effect, reducing the risk of blood clots.
- It is important to note: The results of clinical studies of vitamin E in the context of cardiovascular diseases were ambiguous. Some studies showed positive effects, while others did not reveal significant benefits or even showed potential harm at high doses. Therefore, further studies are needed to clarify the optimal dose and conditions for the use of vitamin E for the prevention of cardiovascular diseases.
2.3 carotenoids (beta-carotene, lycopine, lutein)
2.3.1 The mechanism of action:
Carotinoids are a group of fat -soluble pigments, which are found in various fruits and vegetables, giving them bright colors (red, orange, yellow). Beta-carotene, lycopine and lutein are the most studied carotenoids. They have antioxidant properties, protecting the cells from damage to free radicals. Beta-carotene is also the predecessor of vitamin A.
2.3.2 Sources:
- Beta-carotene: Carrots, sweet potatoes, pumpkin, spinach, kale cabbage.
- Liquopin: Tomatoes, watermelon, grapefruit, papaya.
- Luthein: Spinach, cabbage, broccoli, corn, egg yolk.
2.3.3 Clinical research and heart health:
- Lycopine and reduction in the risk of coronary heart disease: Studies have shown the relationship between the high level of lycopene in the blood and a decrease in the risk of developing coronary heart disease and stroke. Lycopine can protect LDL from oxidation and reduce inflammation.
- Beta-carotene and conflicting results: The results of studies of beta-carotene were ambiguous. Some studies have shown the relationship between the high consumption of beta-carotene and a decrease in the risk of cardiovascular diseases, while others did not reveal significant benefits or even showed increased risk among smokers.
- Luthein and vascular health: Luthein can improve endothelium function and reduce the risk of atherosclerosis. Some studies have shown the relationship between the high level of lutein in the blood and a decrease in the thickness of the intima-media complex of the carotid artery, the marker of atherosclerosis.
2.4 flavonoids (querecetin, catechins, anthocyanins)
2.4.1 The mechanism of action:
Flavonoids are a large group of plant polyphenols with powerful antioxidant and anti -inflammatory properties. They are found in various fruits, vegetables, tea, wine and chocolate. Quercetin, catechins and anthocyans are the most studied flavonoids.
2.4.2 Sources:
- Quercetin: Onions, apples, citrus fruits, berries, tea, broccoli.
- Catechins: Green tea, dark chocolate, berries.
- Anthocials: Berries (blueberries, raspberries, strawberries), cherry, grapes, red cabbage.
2.4.3 Clinical research and heart health:
- Quercetin and reduction of blood pressure: Quercetin can reduce blood pressure and improve the function of the endothelium. It also has anti -inflammatory properties and can reduce the risk of blood clots.
- Catechins and vascular health: Catechins, especially Epagallocatechin Gallat (EGCG) contained in green tea, can improve the function of the endothelium, reduce the oxidation of LDL and reduce the risk of atherosclerosis. Regular use of green tea is associated with a decrease in the risk of cardiovascular diseases.
- Anthocials and Risk reduction of coronary heart disease: Anthocyans can reduce the risk of coronary heart disease and stroke. They have powerful antioxidant and anti -inflammatory properties and can improve the function of the endothelium.
2.5 selenium
2.5.1 The mechanism of action:
Selenium is an important trace element that is part of a series of antioxidant enzymes, such as glutathioneperoxidase. Glutathioneperoxidase protects the cells from damage to hydrogen peroxide and other peroxide connections. Selenium also participates in the regulation of the immune system and the function of the thyroid gland.
2.5.2 Sources:
Brazilian nuts, seafood (tuna, sardines, shrimp), meat, poultry, eggs, whole grain products.
2.5.3 Clinical research and heart health:
- Selenium and a reduction in the risk of cardiovascular diseases: Some studies have shown the relationship between a sufficient level of selenium in the blood and a decrease in the risk of cardiovascular diseases.
- Selenium and thyroid function: The healthy function of the thyroid gland is important for the health of the heart. Selenium plays a key role in the functioning of the thyroid gland.
- Selenium and cardiomyopathy: Selenium deficiency is associated with the development of cardiomyopathy (heart muscle disease), especially in some regions of the world.
2.6 Coenzim q10 (Uthihinone)
2.6.1 The mechanism of action:
Coenzym Q10 (COQ10) is a fat -soluble substance that plays an important role in the production of energy in cell mitochondria. It is also a powerful antioxidant, protecting lipids and oxidation proteins. COQ10 is especially important for the heart, since the heart requires a large amount of energy for normal work.
2.6.2 Sources:
Meat, poultry, fish, nuts, seeds, vegetable oils. The body can also synthesize COQ10, but with age, its production is reduced.
2.6.3 Clinical research and heart health:
- Heart failure: COQ10 can improve heart function in people with heart failure. It can increase the production of energy in the cells of the heart muscle and reduce oxidative stress.
- Hypertension: Some studies have shown that COQ10 may slightly reduce blood pressure.
- Statins and decrease in level COQ10: Statins, drugs used to reduce cholesterol can reduce COQ10 in the body. Therefore, some people taking statins can be useful to take COQ10 additives.
III. Diet rich in antioxidants: strategies and recommendations
3.1 General principles of healthy diet for the heart:
- Increase in fruits and vegetable consumptions: Strive for the consumption of at least 5 servings of fruits and vegetables per day. Choose a variety of fruits and vegetables of different colors to get a wide range of antioxidants.
- The use of whole grains: Whole grain products (brown rice, oats, cinema, whole grain bread) contain more fiber and nutrients than processed grains.
- The choice of low -fat protein sources: Give preference to fish, bird without skin, legumes and tofu.
- Limiting the consumption of saturated and trans fats: Saturated fats are found in red meat, fatty dairy products and processed foods. Transfiners are contained in hydrogenized vegetable oils and some fried foods.
- Sodium consumption reduction: Limit salt consumption and avoid processed foods that often contain a lot of sodium.
- Restriction of added sugar: Avoid sweet drinks, sweets and other products with a high content of added sugar.
3.2 specific products rich in antioxidants:
- Berries: Blueberries, raspberries, strawberries, blackberries, cranberries.
- Dark green leafy vegetables: Spinach, cabbage, broccoli.
- Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.
- Legumes: Beans, lentils, peas.
- Cross -stained vegetables: Broccoli, cauliflower, Brussels cabbage.
- Tomatoes: Especially prepared tomatoes, such as tomato sauce and tomato paste.
- Citrus: Orange, lemons, grapefruit.
- Dark chocolate: Cocoa content is at least 70%.
- Green tea: Especially the tea of the match.
- Turmeric: Contains curcumin, powerful antioxidant and anti -inflammatory substance.
- The first squeezing olive oil: Contains olekantal with anti -inflammatory properties.
3.3 Recommendations for cooking to preserve antioxidants:
- Prepare steam, cook or bake, not fry. Frying can destroy antioxidants.
- Do not digest vegetables. Digging can reduce the content of antioxidants.
- Use fresh products as soon as possible. Antioxidants are destroyed over time.
- Keep fruits and vegetables in a cool, dark place.
3.4 The role of antioxidants additives:
Although obtaining antioxidants from food is preferable, additives can be useful in certain cases. However, it is important to consult a doctor or nutritionist before taking any additives to make sure that they are safe and suitable for you. High doses of some antioxidants can be harmful.
IV. Other lifestyle factors affecting oxidative stress and heart health
4.1 smoking:
Smoking is the main source of free radicals and significantly increases oxidative stress. Refusal of smoking is one of the most important steps that you can take to protect your heart.
4.2 Physical activity:
Regular physical activity is useful for the health of the heart, but excessive training without sufficient recovery can increase oxidative stress. It is important to find a balance between physical activity and rest.
4.3 Stress management:
Chronic stress can increase oxidative stress and increase the risk of cardiovascular diseases. Stress management methods, such as meditation, yoga and tai-chi, can help reduce oxidative stress and improve heart health.
4.4 Dream:
The lack of sleep can increase oxidative stress and increase the risk of cardiovascular diseases. Strive by 7-8 hours of quality sleep every night.
4.5 environmental pollution:
The effect of air pollution, pesticides and other toxins can increase oxidative stress. Try to avoid the influence of these factors as much as possible.
V. Future areas of research in the field of antioxidants and heart health
5.1 Individualized approaches:
Future research can be focused on the development of individualized approaches to the consumption of antioxidants, taking into account the genetic factors, health and lifestyle of a person.
5.2 Combinations of antioxidants:
Studies can be aimed at studying the synergistic effect of combinations of various antioxidants to achieve maximum health benefits.
5.3 New antioxidants:
The search for new antioxidants from natural sources continues, which can be more effective in protecting from oxidative stress and reducing the risk of cardiovascular diseases.
5.4 Targeting of specific oxidative stress routes:
Future studies can be aimed at developing antioxidants that target specific oxidative stress paths involved in the development of cardiovascular diseases.
5.5 Long -term clinical research:
Long-term clinical studies are needed to assess the effect of antioxidants on cardiovascular diseases for a long time and to determine the optimal doses and conditions of use.
VI. Conclusion (I repeat, the conclusion is not necessary)
VII. List of used literature (not required)