An individual's strength should not be measured by how many pull-ups or squats he can do, but by how strong and healthy his heart is. The heart is the most important muscle in the body, and the risk for disease increases as you age. Heart disease is the No. 1 cause of death in the United States, claiming more than 1 million lives every year. Poor diet has a profound effect on the heart, and research has shown certain vitamins can help strengthen the heart and support a healthy lifestyle.
Coenzyme Q10
At first glance, the name of this vitamin resembles that of a synthetic drug, but Coenzyme Q10 (CoQ10) is an antioxidant that is produced naturally by the human body and is vital for basic cell function. CoQ10 production diminishes as age decreases, and individuals with chronic heart diseases have been shown to have very low levels of this naturally occurring antioxidant. Studies reported by Medline Plus show that CoQ10 supports regular blood flow and oxygen levels in the arteries and causes small decreases in blood pressure. Other research suggests that CoQ10 may reduce angina and improve energy and endurance levels in individuals with clogged heart arteries. The heart stores the highest concentration of CoQ10, and levels of this antioxidant can be increased by taking CoQ10 supplements or eating foods that are rich in it. Natural food sources of Coenzyme Q10 are peanuts, sardines and spinach.
Vitamin E
Most vitamins are essential to life because they regulate the body's natural metabolic function; some vitamins, however, act as cell protectors because they help ward off diseases and disorders. Vitamin E is a powerful antioxidant that protects cells against damage caused by free radicals. Free radicals are harmful molecules like environmental toxins or radiation that can damage the cell and cause diseases of the heart. Research conducted by the Institute of Food and Agricultural Sciences shows that vitamin E plays a major role in strengthening the immune system and heart muscle and improving circulation. An individual who is deficient in vitamin E can suffer damage to the nerves and red blood cells that support the heart. Vegetable oils, nuts and seeds are good food sources of vitamin E.
Vitamin C
Vitamin C is another essential vitamin that holds antioxidant abilities similar to those of vitamin E. In fact, both C and E have a greater effect at preventing disease and promoting heart health when they work synergistically. The American Heart Association says that vitamin C may reduce cardiovascular disease risk because it promotes healthy cholesterol and blood pressure levels. The regulation of low-density lipoprotein (LDL) cholesterol is very important in preventing fatty plaque buildup in the arteries that can lead to heart attacks and strokes. The best way to ensure you get all these heart-healthy vitamins is to eat a healthy diet that contains antioxidants and nutrients, such as fruits, vegetables, whole grains and nuts.
