“A number of minerals and vitamins deserve special emphasis, as they play a more important role in heart health and the prevention of cardiovascular disease. It’s also helpful to keep in mind that regular monitoring of a couple of important parameters – blood pressure and cholesterol – will also help prevent miss dangerous changes in the body, ”points out Virza and tells you exactly what it is advisable to pay close attention to and, if necessary, take a certain mineral or vitamin in your supplement.
Omega-3 fatty acids – for the prevention of arrhythmias and high blood pressure
Omega-3 fatty acids found in fish oil can help prevent arrhythmias, reduce the risk of thrombosis, lower blood triglycerides, reduce the risk of developing high blood pressure. One of the omega-3 fatty acids, alpha linolenic acid, has been linked to cardiovascular health in several studies and it has been found that regular intake of alpha linolenic acid reduces the risk of cardiovascular disease by 14%. In nature, alpha linolenic acid is found mainly in seeds, including hemp.
“Omega-6 linolenic acid, which provides about 90% of human omega-6 fatty acids, has also been studied. Following a 2009 study, the American Heart Association announced that ingesting at least 10% of total daily calories directly from omega-6 fatty acids reduces the risk of coronary heart disease by 26%, especially if the calories replaced are from saturated fatty acids. A few years later, these results were confirmed by a meta-analysis of seven clinical trials, ”reveals Ieva Virza.
With B vitamins – less stress – healthier heart rate
Homocysteine, a natural protein, is produced as a by-product in the production of adrenaline or stress hormone. However, the more stress, the more homocysteine is produced. The problem is that too much homocysteine can cause a variety of adverse reactions, such as oxidizing bad or low-density cholesterol to form atherosclerotic plaques. They accumulate over time and harden, narrowing the blood vessels.
Vitamin B6, vitamin B9 (folic acid) and vitamin B12 convert homocysteine into one of the essential amino acids, from which the body forms new proteins, reducing homocysteine levels. So it is important to have enough B vitamins in your body. Vitamin B4 (choline) also reduces the amount of homocysteine in the blood and provides regular contractions of the heart muscle, which means a healthy heart rhythm. It would be advisable to eat more products that contain a lot of choline, such as eggs, liver and peanuts.
Magnesium – to reduce the risk of stroke and heart attack
Studies show that adequate magnesium intake (approximately 400 mg daily for men and 350 mg for women; slightly different figures have been used in different studies) can reduce cardiovascular risks, including stroke, non-fatal myocardial infarction and coronary heart disease, by up to 22%. The researchers also observed that the positive effect of magnesium was stronger in women. However, magnesium seemed to affect only the risk of cardiovascular disease, but not mortality.
Therefore, scientists are still trying to find out whether increased intake of magnesium is really recommended for patients at risk of heart disease.
Vitamin K – to prevent vascular calcification
One of the main reasons why atherosclerotic plaques are so dangerous is calcification – they become hard, unstable and can cause blood clots. The study showed that in women who ate more vitamin K, vascular calcification was less common. There were then a number of similar studies that found that vitamin K both lowered blood calcium and increased it in the bones, making them stronger. It turns out that vitamin K is involved in the process of removing calcium from the blood and further involved in bone metabolism. Therefore, vitamin K is often mentioned in connection with the prevention of osteoporosis. True, these processes are possible only if there is a sufficient level of vitamin D.
Vitamin D – also against the risk of hypertension
One of the main risk factors for cardiovascular disease is high blood pressure or arterial hypertension. Studies show that vitamin D plays a role in lowering blood pressure – a meta-analysis of seven studies carried out in 2013 showed a 30% lower risk for people with more vitamin D in their blood. However, it is not yet clear how vitamin D affects it.
Coenzyme Q10 – for the prevention of heart failure
Coenzyme Q10 in cells produces a molecule that transfers energy to the body. For this reason, most Q10 is in cells that have a more intense metabolism and need more energy – such as the heart.
One study concluded that in patients with heart failure, taking 100 to 200 mg of coenzyme Q10 daily improved left ventricular function by 3.7% for up to six months alone. A similar study in 236 patients with heart failure found an association between low serum Q10 levels and the risk of mortality.
Coenzyme Q10 can be produced by the body by eating enough green plants, but after the age of 40 its production decreases. At age 80, the heart muscle contains only half the amount of Q10 that was about 20 years old. For this reason, additional intake of Q10 should be considered for the elderly.
Measurement of arterial blood pressure for both prevention and control
High blood pressure is dangerous and is one of the main risk factors for cardiovascular disease. It should be borne in mind that high blood pressure contributes to heart, brain, kidney, eye and other organ problems and can cause serious health problems. Regularly high arterial blood pressure causes arterial hypertension – a disease that, if not diagnosed and treated in time, can cause very serious health problems, such as stroke.
“People often think of measuring their blood pressure only when they feel unwell, which cannot be explained. High blood pressure may be indicated by headaches, nervousness, sleep disturbances, dizziness, and visual defects such as blurred vision. If the blood pressure monitor is at home, it is possible to check the blood pressure more often, especially if a situation has already occurred when it was necessary, ”explains Virza, adding that the blood pressure monitor is not a complicated device – its use can be learned by older people and properly installed. cuff on the upper arm, all that remains is to read the measurement on the electronic screen. There will even be a pulse – heartbeats per minute.
“It is recommended to measure arterial blood pressure in calm conditions, before resting for five, ten minutes. Arterial blood pressure is usually measured by placing a cuff on the left arm. Do not move or talk during the measurement. It is advisable not to eat, smoke or drink alcohol for at least half an hour before measuring your blood pressure. It must be taken into account that the use of medications can also affect the measurement result, ”says Virza.
Neither the intake of essential vitamins and minerals, nor the measurement of blood pressure and regular monitoring of cholesterol in blood tests is an ideal recipe for heart health. Ieva Virza reminds: “You should always remember to use a healthy diet, give up bad habits, control your weight and exercise. The heart will be grateful for it and will sound at a wonderful rhythm for many decades. ”
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