A large part of the population, both ours and global, is worried about their heart. There is also a good reason for this concern since cardiovascular diseases are the leading cause of mortality in the world. Namely, according to the data of the World Health Organization (WHO), 17.5 million people died from cardiovascular diseases (CVD), and the forecast is that by 2030, almost 23.6 million people will die from CVD. The good news is that you can drastically reduce your risk of CVD with regular physical activity, a healthy lifestyle that eliminates bad habits, and includes a proper and healthy diet.
Cardiovascular diseases are broadly defined as a series of diseases of the heart and blood vessels. The heart muscle needs to function well and continue to pump blood through the human body, and the arteries and veins need to be elastic, without obstruction, to be able to allow blood to flow to the cells.
The main risk factors for the development of cardiovascular diseases are:
High blood pressure
Elevated blood cholesterol levels
Smoking
Poor, unhealthy diet
Physical inactivity, obesity
Diabetes
Aging
Genetic predisposition
In short, the prevention of cardiovascular diseases comes down to the following:
• Exercise regularly
• Maintain a healthy weight, reduce abdominal fat
• Quit smoking
• Avoid alcohol, and if you already drink, keep it in moderation (a glass of red wine in the evening)
• Keep stress under control
• Eat healthily
• Check your health regularly with a cardiologist.
Proper nutrition and a healthy lifestyle are key factors in the prevention of cardiovascular diseases. The European Food Safety Authority (EUROPEAN FOOD SAFETY AUTHORITY - EFSA) has supported the use of a range of nutrients that have been scientifically proven to have beneficial effects on the heart and blood vessels and have approved health claims.
They work in different ways: some lower cholesterol, others help keep blood vessels healthy, reduce inflammation, which is considered the main cause of atherosclerotic changes, or act directly on the heart.
Antioxidants
Inflammation and oxidative stress are known to be the two main causes of atherosclerosis. Antioxidants reduce oxidative stress and can lower the level of inflammation in the body. The link between a diet rich in antioxidants and a diet that prevents CVD has been known for decades.
Some fruits and vegetables have particularly high levels of antioxidants. Consumption of superfoods (berry red fruit) is associated with a reduced risk of cardiovascular disease. Berries and red to purple vegetables, such as blueberries, raspberries, blackberries, beets, have the highest antioxidant capacity due to the high content of polyphenols - anthocyanins, from which the color of these nutrients originates. A number of papers document the effects of purified anthocyanins from standardized plant extracts on risk factors for cardiovascular diseases, such as improving the lipid profile in the blood (lowering bad cholesterol and raising the level of good cholesterol), especially in people with elevated total cholesterol.
B vitamins
They represent a diverse group of water-soluble compounds, with numerous functions in the body. Niacin (vitamin B3) has been shown to reduce high cholesterol levels, thus reducing the progression of atherosclerotic changes. Vitamins B9 - folate, B6 - pyridoxine, B12 - cyanocobalamin participate in the metabolism of homocysteine and keep it within physiological limits. Elevated homocysteine levels are considered a risk factor for cardiovascular disease, as it leads to oxidative stress in blood vessels, which manifests itself as an aggregation of altered immune cells on blood vessel walls, which further causes plaque formation and reduction of blood vessel lumen and elasticity. . Thus, fortified diet and supplementation with folate, vitamin B12, and B6 is preventively the best way to maintain homocysteine at the physiological level in order to prevent the mentioned harmful effects.
Vitamin D
Vitamin D is in the group of vitamins for which the largest number of studies have been performed. EFSA has approved a number of health claims for the physiological role of this vitamin. It is an oil-soluble vitamin that is essential for maintaining the mineral balance in the body, for bone calcification and as such is extremely important in the prevention of cardiovascular diseases. Like skeletal muscle, the heart muscle has receptors for vitamin D. Decreased levels of vitamin D in childhood can cause hardening of the arteries and are a possible risk factor for cardiovascular disease in adults.
Numerous studies on the role of vitamin D in cardiovascular health have shown that its suboptimal level increases the prevalence of CVD, including hypertension, coronary artery disease, and stroke. On the other hand, the optimal level of vitamin D in the human body can help preserve the elasticity of blood vessels and thus reduce the risk of hypertension.
Vitamins C and E
The antioxidant action of vitamins C and E reduce the oxidative stress of the organism. It is similar to vitamin E, since these vitamins cannot be synthesized in the body, but must be taken in with food.
Vitamin C is essential for many enzymatic processes in the body. Studies show a link between increased intake of this vitamin either through diet or supplementation with a reduced risk of CVD, including heart disease, high blood pressure, and stroke.
Heart disease occurs when blood flow to the heart is disrupted. It is usually caused by atherosclerotic changes with plaque formations on the inner wall of the arteries. Studies have shown that increased vitamin C intake can reduce the risk of developing CVD, including heart disease, high blood pressure, and stroke. The results of another study also speak in favor of that, and a two-month increased intake of vitamin C can help maintain normal blood pressure, and even significantly reduce it. These effects are due to the dilation of blood vessels.
In short, increased vitamin C intake is an easy way to prevent CVD, especially considering that 40% of the European population has inadequate intake of this nutrient.
Vitamin E is a powerful biological antioxidant that protects our cells, tissues, and organs from damage caused by oxidative stress. Also, vitamin E is necessary to protect EPA and DHA from oxidation, and increased intake of omega-3 polyunsaturated fatty acids requires an increased intake of vitamin E. This vitamin cannot be synthesized in the body and must be taken with food or supplements. Among other benefits, vitamin E is associated with a reduced risk of developing CVD, as it reduces the effects of oxidative stress. It also contributes to maintaining arterial elasticity, and studies prove that together with other vitamins, antioxidants, it can reduce the brittleness that has already manifested in the walls of the arteries.
Regardless of the critical importance of vitamin E for heart health, recent research shows that vitamin E intake is declining and that most of the world's population has reduced levels of this nutrient, ie that its intake is below the recommended.
Coenzyme Q10: This nutrient has been in the focus of health and KVO scientists for many years. Regardless of what is synthesized in the body, additional intakes contribute to increasing the levels of this enzyme in the circulation. It is found in high concentration in the heart tissue, and it is considered that its main physiological function is to supply cells with energy. As its synthesis in the human body decreases with aging, supplementation becomes very important. Clinical trials show a very moderate effect on lowering blood pressure, but on the other hand, one large study proved that its use practically halved the number of major cardiovascular diseases in patients who had a moderate or serious risk of mortality.
Omega-3 polyunsaturated fatty acids
The natural sources of these long-chain polyunsaturated fatty acids EPA and DHA are North Sea marine fish, as well as seafood (shrimp, krill). They are not synthesized in the human body and must be ingested with either food or supplements. They are part of many cell membranes, such as platelets. Platelets are responsible for the process of blood coagulation, but also for the formation of clots in blood vessels. It has been shown that a population that has a regular recommended intake of EPA and DHA reduces the risk of heart attack and stroke. Research also shows that EPA and DHA reduce the development of arterial plaque and blood clots, which can lead to clogged blood vessels. Higher levels of EPA and DHA are associated with reduced mortality in patients with heart disease, especially in the elderly population.
The latest meta-analysis from January 2017 shows that regular intake of EPA and DHA significantly reduces the risk of adverse cardiac events, especially in the population that has elevated levels of cholesterol and triglycerides in the blood. In 2016, EFSA approved health claims for EPA and DHA, to contribute to heart health, as well as to maintaining normal blood triglyceride levels and blood pressure. To achieve a cardioprotective effect, the daily intake of EPA and DHA should be higher than 250 mg. The best source is considered to be dietary supplements or fortified foods.
Polyphenols are a diverse group of biologically active compounds that include flavonoids, phenolic acids, flavonols, proanthocyanidins, anthocyanins, for which there are a number of papers that prove their cardioprotective effect.
Polyphenols of black and green tea, ie. flavonols improve the ability of blood vessels to respond to changes in blood flow caused by high blood pressure.
Glucoraphanin and sulforaphane, polyphenols present in the green vegetables of the cabbage family (Brassicaceae) such as kale, broccoli, and cabbage, lower cholesterol levels and also have an anti-inflammatory effect due to their antioxidant action.
Citrus flavonoids also have an anti-inflammatory effect, so their cardioprotective effect should be taken into account.
Quercetin, which is very present in the extract obtained from onion peel, according to recent studies, lowers blood pressure in people with mild hypertension and also contributes to the preservation of blood vessels.
Parsley contains biologically active ingredients that have an antioxidant effect, and also has an antiplatelet effect on platelets.
Resveratrol, a complex of polyphenols from red wine, which was the subject of a series of studies due to the so-called. of the French paradox (the French population, which is a big wine drinker, has far less KVO than would be expected if the amount of saturated fats in their diet is taken into account). Thus, recent studies have shown that resveratrol supplementation can lower blood pressure, cholesterol levels, and blood sugar levels.
Cocoa powder and polyphenols that are part of it can have a positive effect on diabetics, who also belong to the risk group zanKVO. Daily consumption of 27 grams of dark chocolate enriched with 850 mg of flavan-3-oil and 100 mg of isoflavones for one year significantly reduced insulin resistance, as well as blood sugar levels. Daily intake of 25 g of dark chocolate with min. 70% of cocoa powder exhibits positive effects of polyphenols flavanol, on reducing the risk of CVD, and studies also show that it leads to lower levels of total cholesterol and increased levels of so-called. good HDL cholesterol.
Aronia, blueberry, raspberry, and other red berries, as well as preparations that contain them due to the high content of antiphony polyphenols, exhibit numerous positive effects on KVO. One of the numerous studies shows that consuming 200 ml of chokeberry juice for four weeks lowers blood pressure and cholesterol.
Carotenoids - lutein, lycopene, beta-carotene
A group of biologically active compounds that give vegetables a yellow, orange, and red color. Yellow sweet corn, carrots, and tomatoes are known for their high content of beta-carotene, lycopene, and lutein. They act as antioxidants in the body and their increased intake shows an improvement in the biomarkers responsible for KVO. Water-soluble tomato extract has approved health claims (EFSA) to inhibit platelet aggregation and improve blood flow.
Minerals
Some minerals are particularly important from the aspect of KVO. Potassium and sodium are necessary for the functioning of cells in general, and increased potassium intake, especially in patients who otherwise have a reduced intake of this mineral, can significantly affect the control of hypertension.
Magnesium, an essential neurotransmitter, maintains normal muscle contractions, including the heart muscle. Contributes to the normalization of heart rhythm.
Herbal preparations and other
Olive oil, cold-pressed, is an integral part of the Mediterranean diet, it contains polyphenols that contribute to the reduction of damage to blood lipid fractions due to oxidative stress.
Cold-pressed oils that are also recommended are flaxseed oil, sesame oil, pumpkin seed oil, grape seed oil, because they have a high content of polyunsaturated fatty acids - linoleic and gamma linoleic, which have an anti-inflammatory effect, thus contributing to blood vessel health.
Walnuts have a proven health claim (EFSA) that a daily intake of 30 g contributes to maintaining the elasticity of blood vessels.
Beetroot juice: A recent study showed that daily intake of this juice increases the level of nitrogen monoxide (modulator of dilation of blood vessels) in plasma, and also contributes to the reduction of hypertension.
Ginkgo biloba and its standardized preparations contain numerous biologically active compounds (flavonoid glycosides, ginkgolides, bilobalide) that maintain and improve peripheral and cerebral circulation, reducing the risk of serious CV events.
Regular check-ups with a specialist, a healthy lifestyle and diet, supplementation with appropriate nutrients can definitely reduce the incidence of CVD and can also alleviate the changes that have already occurred. The earlier you start, the better the effects will be.
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