Vitamins for heart health

Vitamins for the health of the heart: Full guide

Section 1: Introduction to cardiovascular health and the role of vitamins

Cardiovascular diseases (SVD) remain a leading cause of mortality around the world. Understanding risk factors, such as high blood pressure, high cholesterol, diabetes, obesity, smoking and family history, is critical for the prevention and management of SVD. While changes in lifestyle, such as healthy nutrition, regular physical exercises and rejection of smoking, are fundamental, vitamins and minerals play an important role in maintaining the health of the cardiovascular system.

Vitamins, being organic compounds necessary in small quantities for the normal functioning of the body, are involved in countless biochemical processes, including maintaining the health of the heart. Some vitamins have antioxidant properties, protecting the cells from damage by free radicals, which can contribute to the development of atherosclerosis (the formation of plaques in the arteries). Other vitamins play a key role in maintaining healthy blood pressure, reducing cholesterol and improving the function of endothelial (inner shell of blood vessels).

It is important to note that vitamins are not a miraculous remedy for SVD, and they should be used as part of a comprehensive approach to heart health, which includes healthy nutrition, regular physical exercises and consultations with a doctor. Moreover, taking large doses of some vitamins can be harmful, so it is important to adhere to the recommended dosages and consult a doctor before starting to take any vitamin additives.

Section 2: Vitamin D: sunlight for your heart

Vitamin D, known as “solar vitamin”, plays an important role in bone health, immune function and, importantly, in the health of the heart. Vitamin D deficiency is widespread throughout the world and is associated with an increased risk of SVD development.

Vitamin D action mechanisms for heart health:

• Blood pressure regulation: Vitamin D helps regulate blood pressure, suppressing the renin-angiotensin-aldosterone system (RAS), which plays a key role in the control of blood pressure. Reducing the activity of RAAS can lead to a decrease in blood pressure.
• Improving the function of the endothelium: Vitamin D helps to improve the function of the endothelium, the inner shell of blood vessels, which plays an important role in regulating blood flow and preventing blood clots.
• Reduced inflammation: Vitamin D has anti -inflammatory properties that can help reduce inflammation in blood vessels, which is an important factor in the development of atherosclerosis.
• Cholesterol level regulation: Some studies show that vitamin D can help regulate cholesterol, reducing the level of “bad” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL).
• Reduction of risk of heart failure: The low level of vitamin D is associated with an increased risk of heart failure. Vitamin D can help improve heart function and reduce the risk of heart failure.

Sources of vitamin D:

• Sunlight: The best source of vitamin D is the effect of sunlight. When the skin is exposed to sunlight, it produces vitamin D. However, the amount of vitamin D, which is produced, depends on many factors, such as the time of year, the time of day, breadth, the pigmentation of the skin and the use of sunscreen.
• Food: Vitamin D is contained in small quantities in some foods, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, juice, flakes).
• Supplements: Vitamin D is available in the form of additives, including vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered more effective than vitamin D2 in an increase in vitamin D levels in the blood.

Recommendations for taking vitamin D:

The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Adults are usually recommended to take 600-800 IU vitamin D per day. People with vitamin D deficiency may require a higher dose. It is important to consult a doctor to determine the appropriate dosage of vitamin D.

Section 3: Vitamin C: antioxidant protection for the heart

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting cells from damage to free radicals. Free radicals are unstable molecules that can damage cells, DNA and other important components of the body, contributing to the development of chronic diseases, such as SVD.

Vitamin C action mechanisms for heart health:

• Antioxidant Protection: Vitamin C neutralizes free radicals, protecting cells from oxidative stress, which can damage blood vessels and contribute to the development of atherosclerosis.
• Improving the function of the endothelium: Vitamin C helps to improve the function of the endothelium, the inner shell of blood vessels, which plays an important role in regulating blood flow and preventing blood clots.
• Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure, especially in people with hypertension.
• Close -to -level decrease in cholesterol: Vitamin C can help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
• Prevention of blood clots: Vitamin C can help prevent blood clots that can lead to a heart attack or stroke.

Sources of vitamin C:

Vitamin C is contained in many fruits and vegetables, including:

• Citrus fruits (oranges, grapefruits, lemons)
• Berries (strawberries, blueberries, raspberries)
• Kiwi
• Pepper (red, green, yellow)
• Broccoli
• Brussels sprouts
• Spinach

Recommendations for taking vitamin C:

The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. Smokers are recommended to consume more vitamin C, as smoking depletes vitamin C reserves in the body.

Section 4: Vitamin E: Defender from lipid oxidation

Vitamin E is a fat -soluble antioxidant that plays an important role in protecting cells from damage by free radicals, especially lipids (fats) in cell membranes. Lipid oxidation is an important factor in the development of atherosclerosis.

Vitamin E action mechanisms for heart health:

• Antioxidant Protection: Vitamin E protects lipids in cell membranes from oxidation, preventing the formation of oxidized lipoproteins of low density (OLLPNP), which are a key factor in the development of atherosclerosis.
• Improving the function of the endothelium: Vitamin E helps improve the function of the endothelium, the inner shell of blood vessels, which plays an important role in the regulation of blood flow and prevent blood clots.
• Reducing the risk of blood clots: Vitamin E can help reduce the risk of blood clots that can lead to a heart attack or stroke.

Sources of vitamin E:

Vitamin E is contained in many foods, including:

• Vegetable oils (sunflower, safflore, olive)
• Nuts and seeds (almonds, hazelnuts, sunflower seeds)
• Green sheet vegetables (spinach, broccoli)
• Avocado
• Wheat germs

Recommendations for the reception of vitamin E:

The recommended daily dose of vitamin E for adults is 15 mg.

It is important to note: Taking large doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants (thinning blood) drugs. It is important to consult a doctor before starting to take vitamin E in large doses.

Section 5: Vitamin B3 (Niacin): cholesterol level regulator

Vitamin B3, also known as Niacin, is a water-soluble vitamin that plays an important role in energy metabolism and health of the cardiovascular system. Niacin is well known for its ability to reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (LDP).

Niacin’s action mechanisms on the health of the heart:

• Reducing the level of LDL: Niacin reduces the level of LDL, reducing the production of very low density lipoproteins (LOPPs) in the liver, which are the precursors of the LDL.
• Improving the level of HDL: Niacin increases the level of HDL, increasing the production of apolipoprotein AI (APOA-I), the main protein that is part of the LDL.
• Reducing the level of triglycerides: Niacin can also help reduce the level of triglycerides, a different type of fat in the blood.

Sources of vitamin B3:

Niacin is contained in many foods, including:

• Meat (beef, pork, poultry)
• Fish (tuna, salmon)
• Nuts and seeds
• Legumes
• Whole grain products
• Enriched products (bread, flakes)

Recommendations for the reception of Niacin:

The recommended daily dose of niacin for adults is 14 mg for women and 16 mg for men. However, to reduce cholesterol, much higher doses of niacin are usually required, which can reach 1-3 grams per day.

It is important to note: Reception of high doses of niacin can cause side effects, such as redness of the skin, itching, nausea, vomiting and liver damage. Take niacin in high doses only under the supervision of a doctor. There are forms of niacin with slow release, which can reduce the risk of redness of the skin.

Section 6: Vitamin B9 (folic acid): decrease in homocysteine levels

Vitamin B9, also known as folic acid or folate, is a water-soluble vitamin that plays an important role in the growth and development of cells, as well as in the health of the cardiovascular system. Folic acid is necessary for the metabolism of homocysteine, amino acids, the high level of which in the blood is associated with an increased risk of development of the SVD.

Mechanisms of action of folic acid on the health of the heart:

• Reduced level of homocysteine: Folic acid helps to reduce homocysteine, turning it back into methionine, another amino acid. A decrease in homocysteine levels can help reduce the risk of atherosclerosis and other SVDs.

Sources of vitamin B9:

Folic acid is contained in many foods, including:

• Dark green leafy vegetables (spinach, Romen salad, asparagus)
• Legumes (lentils, beans, peas)
• Avocado
• Citrus fruit
• Enriched products (bread, flakes)

Recommendations for taking folic acid:

The recommended daily dose of folic acid for adults is 400 mcg. Pregnant women are recommended to consume 600 μg of folic acid per day to prevent defects in the nervous tube in a child.

Section 7: Vitamin B12 (cobalamin): Folic acid synergist

Vitamin B12, also known as cobalamin, is a water -soluble vitamin that plays an important role in the functioning of the nervous system, the formation of red blood cells and homocysteine metabolism. Vitamin B12 works synergically with folic acid in a decrease in homocysteine level.

Vitamin B12 action mechanisms for heart health:

• Reduced level of homocysteine: Vitamin B12 is necessary to turn homocysteine back into methionine. Vitamin B12 deficiency can lead to an increase in the level of homocysteine in the blood.

Sources of vitamin B12:

Vitamin B12 is mainly contained in animal products, including:

• Meat (beef, pork, poultry)
• Fish (salmon, tuna)
• Dairy products (milk, cheese, yogurt)
• Eggs

Vegetarians and vegans may need to take vitamin B12 additives or use enriched products such as vegetable milk and flakes to provide sufficient consumption of vitamin B12.

Recommendations for taking vitamin B12:

The recommended daily dose of vitamin B12 for adults is 2.4 μg. People over 50 years old may need to take vitamin B12 additives, since the body’s ability to absorb vitamin B12 from food decreases with age.

Section 8: Vitamin K2 (menachinon): Calcification of arteries and heart health

Vitamin K2, also known as Menakhinon, is a fat-soluble vitamin that plays an important role in blood coagulation, bone health and the health of the cardiovascular system. Vitamin K2 helps prevent calcification of arteries, which is an important factor in the development of atherosclerosis.

Vitamin K2 action mechanisms for heart health:

• Prevention of calcification of arteries: Vitamin K2 activates the matrix GLA-white (MGP) protein, which inhibits the calcification of the arteries. Calcification of arteries is a process in which calcium is deposited in the walls of the arteries, making them rigid and less elastic, which can lead to atherosclerosis and other SSZs.

Sources of vitamin K2:

Vitamin K2 is contained in some food, including:

• Enzymed products (NATTO, kimchi, sauerkraut)
• Meat (beef, pork)
• Dairy products (cheese, oil)
• Egg yolks

Recommendations for taking vitamin K2:

The recommended daily dose of vitamin K2 is not exactly set, but it is usually recommended to take 90-120 μg per day.

It is important to note: Vitamin K2 can interact with anticoagulants (thinning blood) with drugs such as warfarin. People taking anticoagulants should consult a doctor before starting to take vitamin K2.

Section 9: Other vitamins and nutrients that support heart health

In addition to vitamins D, C, E, B3, B9, B12 and K2, other vitamins and nutrients can also play a role in maintaining heart health:

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that helps to produce energy in cells. It can help improve heart function and reduce blood pressure.
• Omega-3 fatty acids: Omega-3 fatty acids contained in oily fish (salmon, tuna, mackerel) and linseed oil can help reduce triglycerides, blood pressure and risk of blood clots.
• Magnesium: Magnesium plays an important role in the regulation of blood pressure, heart rhythm and muscle function.
• Potassium: Potassium helps regulate blood pressure and reduces the risk of stroke.
• Fiber: Fiber helps to reduce cholesterol and blood pressure.

Section 10: Conclusion: an integrated approach to heart health

Vitamins play an important role in maintaining the health of the cardiovascular system, but they are not a miraculous remedy for the SVD. It is important to adhere to a comprehensive approach to heart health, which includes:

• Healthy nutrition: Eating a large amount of fruits, vegetables, whole grain products, low -fat protein and healthy fats.
• Regular physical exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity of physical activity per week are recommended.
• Refusal of smoking: Smoking is one of the main risk factors for the development of SVD.
• Maintaining a healthy weight: Obesity increases the risk of CVD.
• Control of blood pressure, cholesterol and blood sugar: Regular checks and treatment if necessary.
• Stress management: Stress can increase the risk of CVD.
• Reception of vitamin additives: Under the supervision of a doctor, if necessary.

It is important to consult a doctor before starting to take any vitamin supplements, especially if you have any existing diseases or you take medications. The doctor can evaluate your individual needs and recommend a suitable dosage and type of vitamin additives.