A healthy heart is essential to a long and healthy life. When the heart starts to deteriorate, or simply does not function as well as it should, various conditions can develop including arterial disease and arrhythmias, both of which are considered part of heart disease, the number one killer worldwide according to the MayoClinic.com. Along with getting regular exercise and eating several servings of fruits and vegetables daily, make sure you include several heart healthy vitamins in your diet.
Vitamin B3
Vitamin B3 or niacin is a member of the B complex vitamin family. A water-soluble vitamin, niacin is not stored in the body which means that it needs to be consumed daily according to the National Institutes of Health. Along with its role in healthy metabolism, digestive system and skin, niacin benefits heart health. Niacin helps prevent heart disease by lowering "bad" LDL cholesterol levels, lowering triglyceride levels, raising "good" HDL cholesterol levels and preventing inflammation in the arteries and blood vessels according to a study led by B.J. Wu and published in the May 2010 issue of "Arteriosclerosis, Thrombosis and Vascular Biology." To increase your niacin intake you can eat niacin-rich foods such as dairy, fish, nuts, eggs and poultry. Do not take a niacin supplement without the supervision of your doctor, especially if you are currently on medication to lower cholesterol or triglycerides. The NIH reports that excess doses of niacin can cause liver damage, skin flushing, rashes and ulcers.
Vitamin D
Vitamin D is often referred to as the sunshine vitamin, as it is naturally produced in the body when you are exposed to the sun's UV rays. Changes in seasons or limited exposure to sunlight can cause you to be deficient in vitamin D. Vitamin D helps promote a healthy heart, and vitamin D deficiency can increase your risk of heart disease, according to a study led by Dr. Thomas J. Wang and published in the January 7, 2008, issue of "Circulation." As vitamin D is metabolized in the body it is distributed to various cells, including those that make up the heart muscle and the lining of the arteries. A major cause of heart disease is medial calcification of the arteries which leads to atherosclerosis, according to a study in the March 2010 issue of the "Netherlands Journal of Medicine." In the study, researchers from VU Medical Centre in Amsterdam, led by G. Verhave, report that vitamin D inhibits several aspects of inflammation that lead to medial calcification. They also report that low levels of vitamin D can lead to an enlargement of heart muscle cells and an increase in blood pressure. Vitamin D can be found in enriched foods like orange juice or cereals. It can also be taken as a dietary supplement. In 2010 the upper limit of daily vitamin D intake is 2000 IU, according to the National Institutes of Health.
Vitamin C
One of the major contributors to the development of heart disease is chronic inflammation in the body, according to a report led by C. Johnson from the Department of Nutrition at Arizona State University. Reducing inflammation is one way to keep the heart healthy and prevent heart disease. The report, published in the July 2009 issue of "American Journal of Lifestyle Medicine," explains that eating foods rich in antioxidant vitamins, including vitamin C, helps the body fight inflammation and reduces the chance of developing heart disease and other chronic diseases. Vitamin C's ability to reduce the risk of heart disease may be associated with the amount of it you take in, however. The Linus Pauling Institute notes that to get the optimal benefit of vitamin C against heart disease you should consume at least 400 mg daily. Vitamin C can be found in food sources such as strawberries, citrus fruits or leafy green vegetables. It can also be consumed as a dietary supplement.
References
- Mayo Clinic: Heart Disease
- National Institutes of Health: Niacin
- PubMed: Atherosclerosis, Thrombosis and Vascular Biology: Evidence That Niacin Inhibits Acute Vascular Inflammation
- Circulation: Vitamin D Deficiency and Risk of Cardiovascular Disease
- Netherlands Journal of Medicine: Role of Vitamin D in Cardiovascular Disease
