Heart disease is the leading cause of death for men and women in the United States. Risk factors for heart disease include high blood pressure, high cholesterol, obesity and smoking. Much can be done to prevent or slow down the progression of heart disease, such as exercising, not smoking and ensuring the body is getting all the nutrients it needs to keep the heart healthy. Several vitamins can improve your heart's health.
Vitamin D
Also known as the sunshine vitamin, Vitamin D has been proven to lower the risk of chronic heart failure. A study done by the Intermountain Medical Center Heart Institute in 2010 showed that people who were deficient in vitamin D had a much higher risk of developing coronary heart disease, strokes and heart attacks. Vitamin D can prevent enlargement of the heart by preventing the muscles from over stimulation. Vitamin D also exhibits anti-inflammatory effects, meaning that it prevents the constriction of blood vessels.
The sun is the best source for this vitamin. Sunlight triggers to body to manufacture a large amount of vitamin D. Other sources include fortified milk, tuna, eggs and cheese.
Vitamin C
Vitamin C is an antioxidant that has a pivotal role in keeping the blood vessels healthy because of its role in the formation of collagen, the material that makes up blood vessels. The University of California at Berkeley published a study in October 2008 linking vitamin C to lowering the levels of C-reactive protein, which is associated with heart attacks because it causes inflammation, or swelling of the arteries. A meta analysis published in Jan. 16, 2008 also shows a correlation between adequate intake of vitamin C and slowing down the progression of atherosclerosis, the hardening of the arteries.
The recommended daily value of vitamin C is 75 mg per day for women and 90 mg for men. Papayas, oranges, mangos and broccoli are excellent sources.
Folate
Folate is a B vitamin that reduces the risk of heart disease by decreasing the levels of a protein called homocysteine, which causes damage inside the arteries, promoting the formation of blood clots. Elevated levels of homocysteine also make it more difficult for the blood to flow through the vessels, making it harder for the heart to pump the blood all over the body. The National Institute of Health says that adequate levels of folate have been shown to reduce the risk of heart failure and stroke.
The best way to get folate is through fortified cereals, legumes, spinach, and broccoli. The recommended amount of folate for adults is 400 micrograms per day. Some fortified cereals can contain all 400 micrograms in one serving.
Coenzyme Q10
Coenzyme Q10 is a vitamin-like substance that has been linked by the American Academy of Family Physicians to treating congestive heart failure, lowering blood pressure and alleviating chest pain. Coenzyme Q10 works by providing energy to the cells, and it also seems to have some antioxidant activity.
The most popular way to obtain coenzyme Q10 is through supplementation. This substance is mainly found in oily fish and meat. The American Academy of Family Physicians also encourages People who are at a high risk or who have already experienced a heart attack to increase their coenzyme Q10 intake.
References
- National Institutes of Health: Dietary Supplement Fact Sheet: Folate
- Intermountain Healthcare; Treating Vitamin D Deficiency Can Significantly Reduce Rate of Cardiovascular Disease; Jess Gomez; 2010
- "American Family Physician"; Coenzyme Q10; Robert Bonakar, et al.; 2005
- "Journal of Chiropractic Medicine"; Vitamin C Supplementation Lowers Serum Low-density Lipoprotein Cholesterol and Triglycerides: A Meta-analysis of 13 Randomized Controlled Trials; Marc McRae; 2008
- "Free Radical Biology and Medicine"; Vitamin C Treatment Reduces Elevated C-reactive Protein; Gladys Block; 2009
