Heart disease is the leading cause of preventable death among men and women in the United States, according to the MayoClinic.com. This is mainly caused by a combination of poor diet, lack of physical activity and stress. Vitamin E is a fat-soluble vitamin that helps prevent many diseases, such as cancer, heart disease and stroke. When it is combined with other nutrients -- such as vitamin C and dietary fiber -- and exercise, you can reduce your risk of heart disease.
Function
Vitamin E, in the form of alpha-tocopherol, functions as an antioxidant that captures free radicals, which are formed in your body during normal metabolism and exposure to environmental toxins, such as cigarette smoke and other pollutants. Free radicals damage cell membranes by taking away one of their electrons. According to the Linus Pauling Institute, vitamin E donates one of its electrons to protect cell membrane damage. Vitamin E also protects low-density lipoproteins, or LDLs, from oxidation, or losing their electrons which can cause damage to their structures. LDLs transport cholesterol from the liver to your blood vessels. Oxidation of LDLs contributes to heart disease.
Causes
One of the major causes of heart disease is atherosclerosis, the buildup of fatty plaque in your arteries. This blocks the amount of blood going out of your heart, causing an increase in blood pressure and your heart to pump harder and faster. It also reduces the amount of oxygen and nutrients delivered throughout your body. A diet high in saturated fats and cholesterol, low in unsaturated fats and fiber, and a lack of exercise contributes to the plaque buildup. Other common causes of heart disease include diabetes, smoking, alcoholism, some over-the-counter medications, drug abuse and stress, according to MayoClinic.com.
Sources
The best sources of vitamin E are from eating vegetable oils, seeds, nuts and some types of fruits and vegetables, according to the Linus Pauling Institute. One tablespoon of soybean oil or corn oil has about 10mg of vitamin E, and 1 oz. almonds has 7.5mg. These sources also contain unsaturated fats and antioxidants that help fight the causes of heart diseases.
Recommended Intake
Dietitian Ellen Coleman, author of "Ultimate Sports Nutrition," recommends that you eat about 15 to 20 mg of vitamin E a day to maintain your health. A higher dosage of vitamin E does not decrease your risk of heart disease, but there are no known serious side effects of overdosing on vitamin E.
Prevention
The IDEA Fitness Association recommends that you exercise regularly to prevent heart disease, since proper nutrition alone is not enough. A combination of aerobic exercise, such as dancing and running, and anaerobic exercise, such as strength training, can reduce your risk of heart disease by 50 percent. Exercise helps strengthen your cardiovascular system, improves blood flow and reduces body fat composition.
References
- "Linus Pauling Institute"; Vitamin E; November 2004
- MayoClinic.com: Heart Disease
- "IDEA Fitness Journal"; Exercise Prevents Heart Disease; March 2008
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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