Vitamins and minerals for a healthy heart: a detailed guide
Cardiovascular diseases (SVD) remain one of the leading causes of death around the world. Maintaining heart health is a multifaceted process that includes a balanced diet, regular physical exercises, rejection of bad habits and stress control. An important role in this process is played by vitamins and minerals, which, acting synergistic, support the optimal work of the heart muscle, blood vessels and contribute to normalizing the level of cholesterol and blood pressure. In this detailed guide, we will consider key vitamins and minerals necessary for the health of the heart, their role, sources and potential risks associated with deficiency or excess.
Vitamin D: more than just for bones
Vitamin D, known for its important role in bone health, also has a significant effect on the cardiovascular system. The deficiency of vitamin D is associated with an increased risk of development of the CVD, including hypertension, coronary heart disease, heart failure and stroke. The mechanisms with which vitamin D affects the heart, includes:
- Blood pressure regulation: Vitamin D is involved in the regulation of the renin-angiotensin-aldosterone system (RAAS), which plays a key role in the control of blood pressure. Vitamin D deficiency can lead to RAAS activation and, as a result, to an increase in blood pressure.
- Improving the function of the endothelium: Endothelium is an inner layer of blood vessels that plays an important role in the regulation of vascular tone, inflammation and thrombosis. Vitamin D helps to improve the function of the endothelium, reducing the risk of atherosclerosis.
- Reduced inflammation: Vitamin D has anti -inflammatory properties that help reduce chronic inflammation, which plays an important role in the development of SVD.
- Calcium regulation: Vitamin D helps regulate the level of calcium in the blood, preventing its deposition in arteries, which can contribute to the formation of atherosclerotic plaques.
Sources of vitamin D:
- Sunlight: The most effective way to get vitamin D is the effect of sunlight on the skin. However, the amount of vitamin D, synthesized by the skin, depends on many factors, such as the time of year, geographical position, time of day, skin color and the use of sunscreen.
- Food products: Vitamin D is contained in a small amount of food, such as fatty fish (salmon, tuna, mackerel), egg yolk, liver and enriched products (milk, yogurt, cereals).
- Food additives: In the case of vitamin D deficiency, it may take food additives. It is important to consult a doctor to determine the optimal dosage.
The optimal level of vitamin D: The level of vitamin D in the blood is measured in NG/ml (nanograms per milliliter). The optimal level of heart health is usually 30-50 ng/ml. It is important to regularly check the level of vitamin D and adjust the dose of additives if necessary.
Vitamin K2: directs calcium in the bone, and not in arteries
Vitamin K2, unlike vitamin K1, which mainly participates in blood coagulation, plays an important role in calcium metabolism and prevents its deposition in soft tissues, including arteries. Vitamin K2 activates proteins, such as matrix GLAL (MGP), which connect calcium and remove it from the arteries, directing it into the bones.
- Prevention of calcification of arteries: Calcification of arteries is a process in which calcium is deposited in the walls of the arteries, making them rigid and less elastic. This increases the risk of atherosclerosis and cardiovascular diseases. Vitamin K2 helps to prevent calcification of arteries, activating MGP and other proteins involved in calcium metabolism.
- Improving the elasticity of arteries: Regular use of vitamin K2 is associated with an improvement in the elasticity of arteries and a decrease in the rigidity of arteries.
- Reducing the risk of cardiovascular events: Some studies show that the use of vitamin K2 is associated with a decrease in the risk of cardiovascular events, such as myocardial infarction and stroke.
Sources of vitamin K2:
- Enzymed products: Vitamin K2 is mainly contained in fermented products, such as NATTO (fermented soybeans, traditional Japanese dish), sauerkraut and kimchi.
- Animal products: A small amount of vitamin K2 is also contained in animal products, such as meat (especially the liver), egg yolk and dairy products from animals feeding on grass.
- Food additives: Vitamin K2 is available in the form of food additives. There are two main forms of vitamin K2: MK-4 and MK-7. MK-7 has a longer half-life than MK-4, and therefore is considered a more effective form.
The optimal dosage of vitamin K2: The recommended daily dose of vitamin K2 is about 90-120 μg. It is important to consult a doctor, especially if you take drugs that thinning blood (anticoagulants), since vitamin K2 can affect their effectiveness.
Magnesium: regulates the heart rhythm and blood pressure
Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including those necessary for the health of the heart. Magnesium helps regulate the heart rhythm, blood pressure and blood sugar. The deficiency of magnesium is associated with an increased risk of development of the CVD, including arrhythmia, hypertension, coronary heart disease and heart failure.
- Cardiac regulation: Magnesium helps to maintain a normal heart rhythm, blocking the flow of calcium into the heart cells. Magnesium deficiency can lead to the development of arrhythmia, including atrial fibrillation.
- Reduced blood pressure: Magnesium helps to relax blood vessels, which helps to reduce blood pressure. Magnesium deficiency can lead to vasoconstriction (narrowing of blood vessels) and an increase in blood pressure.
- Improving the function of the endothelium: Magnesium helps to improve the function of the endothelium, reducing the risk of atherosclerosis.
- Reduced inflammation: Magnesium has anti -inflammatory properties that help reduce chronic inflammation, which plays an important role in the development of SVD.
- Regulation of blood sugar: Magnesium plays an important role in regulating blood sugar and improves insulin sensitivity. Magnesium deficiency can lead to the development of insulin resistance and type 2 diabetes, which are risk factors for the development of SVD.
Sources of magnesium:
- Green sheet vegetables: Spinach, cabbage, salad Roman are excellent sources of magnesium.
- Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds are rich in magnesium.
- Whole cereals: Brown rice, oatmeal and whole grain bread contain magnesium.
- Legumes: Black beans, beans and lentils are good sources of magnesium.
- Dark chocolate: Dark chocolate (with a cocoa content of at least 70%) also contains magnesium.
Optimum dosage of magnesium: The recommended daily dose of magnesium is about 400-420 mg for men and 310-320 mg for women. In the case of magnesium deficiency, food additives may be required. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium citrate and magnesium glycinate are better absorbed by the body than magnesium oxide.
Potassium: balances electrolytes and controls blood pressure
Potassium is another important mineral that plays a key role in maintaining heart health. Potassium helps regulate blood pressure, balance electrolytes and maintain the normal muscle function, including the heart muscle.
- Reduced blood pressure: Potassium helps reduce blood pressure, balancing the effect of sodium. High consumption of sodium and low potassium consumption is associated with an increased risk of development of hypertension. Potassium helps to remove sodium from the body and relax blood vessels.
- Cardiac regulation: Potassium plays an important role in the regulation of heart rhythm and maintaining normal electrical activity of the heart. Potassium deficiency can lead to the development of arrhythmia.
- Maintaining the normal function of muscles: Potassium is necessary for the normal function of muscles, including the heart muscle.
Sources of potassium:
- Fruits: Banans, oranges, melons and apricots are rich in potassium.
- Vegetables: Potatoes (especially with a peel), sweet potatoes, spinach, broccoli and tomatoes are good sources of potassium.
- Legumes: White beans and lentils contain potassium.
- Dairy products: Milk and yogurt contain potassium.
The optimal dosage of potassium: The recommended daily potassium dose is about 3500-4700 mg. It is important to consult a doctor, especially if you have kidney diseases or you take medications that affect potassium levels.
Coenzyme Q10 (CoQ10): Energy for the heart
Coenzym Q10 (COQ10) is an antioxidant that plays an important role in the production of energy in cells, especially in heart cells, which require a large amount of energy for normal work. COQ10 also has antioxidant properties and helps protect the cells from damage to free radicals.
- Improving the function of the heart muscle: COQ10 helps to improve the function of the heart muscle, increasing its effectiveness and endurance.
- Reduced blood pressure: Some studies show that COQ10 can help reduce blood pressure.
- Free radical damage protection: COQ10 is a powerful antioxidant and helps to protect the heart cells from damage by free radicals.
- Reducing side effects of statins: Statins, drugs used to reduce cholesterol can reduce COQ10 in the body. Reception COQ10 can help reduce the side effects of statins, such as muscle weakness and pain.
COQ10 sources:
- Meat and fish: Meat, poultry and fish contain COQ10.
- Nuts and seeds: Nuts and seeds also contain COQ10.
- Vegetable oils: Vegetable oils, such as soy oil and olive oil, contain COQ10.
- Food additives: COQ10 is available in the form of food additives. There are two forms of COQ10: Kilikhinon and Kilikhinol. Kilikhinol is considered a more effective form, as it is better absorbed by the body.
Optimum dosage COQ10: The recommended COQ10 dosage is from 100 to 300 mg per day. It is important to consult a doctor to determine the optimal dosage for you.
Omega-3 fatty acids: anti-inflammatory effect and vascular protection
Omega-3 fatty acids are polyunsaturated fatty acids that have an anti-inflammatory effect and play an important role in the health of the heart. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), ecosapstrantaneic acid (EPK) and non-zahyxenoic acid (DHG). EPK and DGK are the most useful to the health of the heart.
- Reducing the level of triglycerides: Omega-3 fatty acids help reduce the level of triglycerides in the blood, which is a risk factor for the development of SVD.
- Reduced blood pressure: Omega-3 fatty acids can help reduce blood pressure.
- Prevention of blood clots: Omega-3 fatty acids help prevent blood clots, reducing the risk of developing myocardial infarction and stroke.
- Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce chronic inflammation, which plays an important role in the development of SVD.
- Improving the function of the endothelium: Omega-3 fatty acids help improve the function of the endothelium, reducing the risk of atherosclerosis.
Sources of omega-3 fatty acids:
- Fat fish: Salmon, tuna, mackerel, sardines and herring are rich in EPK and DGK.
- Flaxseed, chia seed and walnuts: These products contain Alk, which can be transformed into EPC and DGC in the body, but this process is not very effective.
- Food additives: Fish oil and Krile oil are good sources of EPK and DGK.
Optimal dosage of omega-3 fatty acids: The recommended daily dose of EPK and DGK is about 1000-2000 mg. It is important to choose the quality additives of fish oil, which are tested for the content of mercury and other pollutants.
Selenium: antioxidant protection and support for thyroid function
Selenium is a trace element that plays an important role in the antioxidant protection of the body and maintaining the function of the thyroid gland. Selenium is part of glutathioneperoxidase, an enzyme that helps protect the cells from damage to free radicals. Selenium deficiency is associated with an increased risk of CVD development, including cardiomyopathy (heart muscle disease).
- Antioxidant Protection: Selenium helps to protect the heart cells from damage by free radicals.
- Support for thyroid function: The thyroid gland plays an important role in the regulation of the cardiovascular system. Selenium is necessary for the normal function of the thyroid gland.
- Reduced inflammation: Selenium has anti -inflammatory properties that help reduce chronic inflammation, which plays an important role in the development of SVD.
Sources of Selena:
- Brazilian nuts: Brazilian nuts are an excellent source of selenium. In total, 1-2 Brazilian nuts per day can provide the recommended daily dose of selenium.
- Seafood: Tuna, shrimp and other seafood contain selenium.
- Meat: The meat also contains selenium.
- Whole cereals: Whole cereals contain selenium.
Optimal dosage of selenium: The recommended daily dose of selenium is about 55 μg. It is important not to exceed the recommended dose, since the excess selenium can be toxic.
Vitamin C: Strengthening blood vessels and antioxidant protection
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in the health of the heart. Vitamin C is necessary for the synthesis of collagen, a protein that strengthens blood vessels. Vitamin C also helps to protect the cells from damage to free radicals and reduces inflammation.
- Strengthening blood vessels: Vitamin C helps strengthen blood vessels, making them more elastic and resistant to damage.
- Antioxidant Protection: Vitamin C is a powerful antioxidant and helps to protect the heart cells from damage by free radicals.
- Reduced inflammation: Vitamin C has anti -inflammatory properties that help reduce chronic inflammation, which plays an important role in the development of SVD.
- Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure.
Sources of vitamin C:
- Fruits and vegetables: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper (especially red and yellow), broccoli, spinach and tomatoes are rich in vitamin S.
The optimal dosage of vitamin C: The recommended daily dose of vitamin C is about 75 mg for women and 90 mg for men. Smokers are recommended to increase the dose of vitamin C, as smoking reduces the level of vitamin C in the body.
Folic acid (vitamin B9): Monitoring the level of homocysteine
Folic acid, also known as vitamin B9, plays an important role in the health of the heart, helping to control the level of homocysteine in the blood. Homocysteine is an amino acid, the high level of which is associated with an increased risk of development of the CVD. Folic acid helps to turn homocysteine into other amino acids, reducing its level in the blood.
- Reduced level of homocysteine: Folic acid helps to reduce the level of homocysteine in the blood, which reduces the risk of CVD.
- Support for the health of blood vessels: Folic acid helps maintain the health of blood vessels.
Folic acid sources:
- Green sheet vegetables: Spinach, Romen salad and other green leafy vegetables are rich in folic acid.
- Legumes: Lentils, beans and chickpeas contain folic acid.
- Enriched products: Many products, such as cereals and bread, are enriched with folic acid.
Optimal dosage of folic acid: The recommended daily dose of folic acid is about 400 mcg.
It is important to remember:
- Consult a doctor: Before you start taking any vitamins and minerals, it is important to consult a doctor, especially if you have any diseases or you take medications.
- Balanced nutrition: It is best to get vitamins and minerals from a balanced diet that includes a variety of fruits, vegetables, whole cereals, legumes, nuts and seeds.
- Quality of additives: If you decide to take food additives, choose quality products from reliable manufacturers.
- Avoid excessive doses: Taking excessive doses of vitamins and minerals can be harmful to health.
Maintaining heart health requires a comprehensive approach, including healthy nutrition, regular physical exercises, rejection of bad habits and stress control. Vitamins and minerals play an important role in this process, maintaining the optimal functioning of the heart muscle, blood vessels and contributing to the normalization of cholesterol and blood pressure. The inclusion in the diet of products rich in vitamins and minerals, and, if necessary, taking food additives, can help improve heart health and reduce the risk of developing cardiovascular diseases.