Necessary vitamins for the prevention of heart disease

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Necessary vitamins for the prevention of heart disease

Vitamin D: Sunny Heart Guards

Vitamin D, known for its role in bone health, plays an important, albeit often underestimated, role in the prevention of heart disease. Its influence applies to several key risk factors, including blood pressure, inflammation and functioning of the endothelium – the internal lining of blood vessels.

  • Action mechanisms: Vitamin D interacts with the cells of the heart and blood vessels through vitamin D (VDR) receptors. Activation VDR affects:

    • Blood pressure regulation: Vitamin D suppresses the renin-angiotensin-aldosterone system (RAS), a hormonal system that regulates blood pressure and water-salt balance. Excessive RAAS activity contributes to hypertension. Vitamin D reduces the production of renin, the first enzyme in the RAS cascade, which leads to a decrease in blood pressure.

    • Inflammation: Chronic inflammation is one of the main factors contributing to the development of atherosclerosis, a process in which plaques accumulate in the arteries. Vitamin D has an anti-inflammatory effect, suppressing the production of pro-inflammatory cytokines (such as TNF-α and IL-6) and stimulating the production of anti-inflammatory cytokines (such as IL-10).

    • Endothelium function: The endothelium plays a vital role in the regulation of blood vessels, blood coagulation and inflammation. The dysfunction of the endothelium, characterized by a violation of the ability of blood vessels in response to stimuli, is an early sign of cardiovascular diseases. Vitamin D improves the function of the endothelium, stimulating the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels.

    • Cholesterol level: Some studies show that vitamin D can affect cholesterol, although the results are ambiguous. Some studies associate the deficiency of vitamin D with an increased level of LDL (low density lipoproteins, “poor” cholesterol) and a reduced level of HDL (high density lipoproteins, “good” cholesterol). However, additional studies are needed to confirm these results and determine the optimal vitamin D range to improve lipid profile.

  • Sources of vitamin D:

    • Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet radiation B (UVB). However, the amount of vitamin D, which is produced in the skin, depends on many factors, including the time of day, season, breadth, skin pigmentation and the use of sunscreen. People with darker skin and those who spend little time in the sun are at greater risk of vitamin D.

    • Food sources: Vitamin D is contained in a limited number of products, including fatty fish (salmon, tuna, mackerel), egg yolks, beef liver and mushrooms irradiated with a UV. However, the content of vitamin D in these products may be insufficient to meet the needs of most people.

    • Food additives: Vitamin D3 additives (cholecalciferol) are the most effective way to increase vitamin D in the blood. The recommended daily dose varies depending on the age, state of health and level of vitamin D in the blood. It is important to consult a doctor to determine a suitable dose.

  • Dosage and warnings: The optimal level of vitamin D in the blood is 30-50 ng/ml. The recommended daily dose for adults is usually 600-800 IU (international units). However, some people may need a higher dose to achieve the optimal level. It is important to monitor the level of vitamin D in the blood in order to avoid toxicity. An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys.

  • Interaction with drugs: Vitamin D can interact with some drugs such as digoxin (a medicine for treating heart failure) and some diuretics. It is important to inform your doctor about all the drugs and additives that you take before starting to take vitamin D.

Vitamin K: Vascular Defender from Calcification

Vitamin K, known for its role in blood coagulation, also plays an important role in the health of the cardiovascular system, in particular, in preventing the calcification of arteries. Calcification of arteries is a process in which calcium is deposited in the walls of arteries, which leads to their hardening and narrowing, increasing the risk of heart attacks and strokes.

  • Action mechanisms: Vitamin K activates proteins depending on vitamin K (VKDP), which participate in various physiological processes, including blood coagulation and bone metabolism. The two most important VKDPs for the health of the cardiovascular system are a matrix GLA-beam (MGP) and STE SC.

    • Matrix GLA-Boach (MGP): MGP is a powerful calcification inhibitor. It binds to calcium and prevents its deposition in the walls of arteries. Vitamin K activates the MGP, allowing it to perform its function of inhibiting calcification.

    • Protein s: Protein S is an anticoagulant that helps prevent blood clots. It also participates in the regulation of inflammation and apoptosis (programmed cell death). Vitamin K activates the protein S, helping to maintain a healthy state of blood vessels.

  • Types of vitamin K: There are two main types of vitamin K:

    • Vitamin K1 (Fillohinon): Contained mainly in green leafy vegetables, such as spinach, cabbage and broccoli.

    • Vitamin K2 (Menahinon): It is contained mainly in fermented products, such as NATTO (fermented soybeans), sauerkraut and some types of cheese. It is also produced by bacteria in the intestines. Vitamin K2 is considered more effective in preventing the calcification of arteries than vitamin K1, since it remains longer in the blood and more effectively activates the MGP. There are various subtypes of vitamin K2, the most studied of which is menachinon-7 (MK-7).

  • Sources of vitamin K:

    • Vitamin K1: Green leafy vegetables (spinach, cabbage, broccoli), vegetable oils (soy, rapeseed, olive).

    • Vitamin K2: Natto, sauerkraut, hard cheeses, egg yolk, liver.

    • Food additives: Vitamin K2 additives (mainly MK-7) are available in various forms.

  • Dosage and warnings: The recommended daily dose of vitamin K varies depending on age and health. For adults, the recommended daily dose is 90 μg for women and 120 μg for men. However, for people with a high risk of calcification of arteries, a higher dose of vitamin K2 may be required. It is important to consult a doctor to determine a suitable dose.

  • Interaction with drugs: Vitamin K can interact with anticoagulants such as warfarin. Varfarin blocks the effect of vitamin K, thereby preventing blood coagulation. People who take warfarin must maintain stable vitamin K consumption in order to avoid fluctuations in the effectiveness of warfarin. It is important to inform your doctor about all drugs and additives that you take before starting to take vitamin K.

Vitamin C: powerful antioxidant for heart health

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting the cardiovascular system from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and tissues, contributing to the development of atherosclerosis and other cardiovascular diseases.

  • Action mechanisms:

    • Antioxidant Protection: Vitamin C neutralizes free radicals, preventing their damaging effect on cells and tissues. It is especially effective in protecting LDL (low density lipoproteins) from oxidation. Oxidized LDL plays a key role in the development of atherosclerosis.

    • Improving the function of the endothelium: Vitamin C promotes the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and improves blood flow.

    • Reduced inflammation: Vitamin C has an anti -inflammatory effect, suppressing the production of pro -inflammatory cytokines.

    • Collagen strengthening: Vitamin C is necessary for the synthesis of collagen, structural protein, which ensures the strength and elasticity of blood vessels.

  • Sources of vitamin C:

    • Fruits: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, mango, papaya.

    • Vegetables: Bulgarian pepper (especially red and yellow), broccoli, Brussels cabbage, cauliflower, spinach, tomatoes.

    • Food additives: Vitamin C additives are available in various forms, including ascorbic acid, sodium ascorbate and Ester-C.

  • Dosage and warnings: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, for people with a high risk of cardiovascular diseases, a higher dose may be required. The upper limit of vitamin C consumption is 2000 mg per day. High doses of vitamin C can cause diarrhea, nausea and other gastrointestinal disorders.

  • Interaction with drugs: Vitamin C can interact with some drugs such as warfarin and aspirin. It is important to inform your doctor about all the drugs and additives that you take before starting to take vitamin C.

Vitamin E: Fat protection from oxidation

Vitamin E is a fat -soluble antioxidant that protects lipids (fats) in the body from oxidation. Oxidation of lipids, especially LDL (low density lipoproteins), plays an important role in the development of atherosclerosis.

  • Action mechanisms:

    • Antioxidant Protection: Vitamin E neutralizes free radicals, preventing lipid oxidation. It is especially effective in protecting the LDL from oxidation.

    • ANTERNOWING ACTION: Vitamin E can help prevent blood clots, suppressing platelet aggregation.

    • Improving the function of the endothelium: Some studies show that vitamin E can improve the function of endothelium.

  • Types of vitamin E: There are eight different forms of vitamin E: alpha, beta-, gamma and delta-tocopherol, as well as alpha, beta-, gamma and delta-Tokotrienol. Alpha-tocopherol is the most common and active form of vitamin E in the body.

  • Sources of vitamin E:

    • Vegetable oils: Sunflower oil, safflore oil, wheat germ oil, olive oil.

    • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.

    • Green sheet vegetables: Spinach, broccoli.

    • Food additives: Vitamin E additives are available in various forms, including alpha-tocopherol and mixed tocopherols.

  • Dosage and warnings: The recommended daily dose of vitamin E is 15 mg. The upper limit of vitamin E consumption is 1000 mg per day. High doses of vitamin E can increase the risk of bleeding.

  • Interaction with drugs: Vitamin E can interact with anticoagulants such as warfarin and aspirin. It is important to inform your doctor about all drugs and additives that you take before starting to take vitamin E.

B vitamins B: the key to healthy metabolism of homocysteine

B vitamins play an important role in maintaining a healthy metabolism, including homocysteine ​​metabolism. Homocysteine ​​is an amino acid whose high level in the blood is associated with an increased risk of cardiovascular disease.

  • Action mechanisms:

    • Homocysteine ​​metabolism: Vitamins B6 (pyridoxin), B12 (cobalamin) and folic acid (vitamin B9) participate in metabolic pathways that turn homocysteine ​​into other substances, preventing its accumulation in the blood.

    • Reduced level of homocysteine: Reception of a sufficient amount of vitamins B6, B12 and folic acid can help reduce the level of homocysteine ​​in the blood and reduce the risk of cardiovascular diseases.

  • Sources of B vitamins B:

    • Vitamin B6: Chicken, fish, potatoes, bananas, chickpeas.

    • Vitamin B12: Meat, fish, poultry, dairy products, eggs. Vegans are recommended to take vitamin B12 additives, as it is not found in plant products.

    • Folic acid: Green leafy vegetables, legumes, citrus fruits, enriched grain products.

    • Food additives: B vitamins are available in various forms, including individual vitamins and complexes of B vitamins.

  • Dosage and warnings: The recommended daily dose of B vitamins varies depending on age and health. It is important to consult a doctor to determine a suitable dose.

  • Interaction with drugs: B vitamins can interact with some drugs. It is important to inform your doctor about all the drugs and additives that you accept before starting to take B vitamins of group B.

Conclusion

Maintaining a sufficient level of vitamins D, K, C, E and B vitamins is an important part of the strategy for the prevention of cardiovascular diseases. Proper nutrition, stay in the sun and taking food additives (if necessary) can help support the health of the heart and blood vessels. Always consult a doctor before taking any new vitamin additives to make sure that they are suitable for you and do not interact with the medicines you have taken.

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