Major risk factors for cardiovascular disease are known to everyone: these are hypertension, obesity, elevated blood cholesterol levels, smoking, physical inactivity and stress. A good half of them, if not two-thirds is a direct consequence of the settled way of life and the prevailing stereotypes of eating.
Of course, if you meet each new day with a smile, live it actively, eat varied and not too abundant, also spend every weekend in nature, you do not need any special strategy. This is the best strategy against heart disease. But, unfortunately, such exceptional circumstances are not for everyone.
If your heart starts to play pranks, many people have no choice, as access to doctors. But what doctors can do if the engine is worn out, and the vessels can argue with the central heating pipes on the degree of hardness? Only one thing - to appoint you statins to lower cholesterol, beta blockers to knock down the pressure and other such things, which you will regularly visit a pharmacy.
I also can not advise you anything, except one: Bring in your life an element of physical activity and tidy your daily diet. If the first do, in general, it is elementary, then the second is not always easy, and not everyone understood how. It is clear that junk food should be avoided, but it is not always clear how to make your meal complete on those positions that everyone have now in deficit. So I'll tell you about some strategic materials, the lack of which directly affects the status of your cardiovascular system.
In all developed countries, a strategy of protection against cardiovascular disease includes the use of dietary supplements in addition to your normal diet. Croplands selenium treatment has allowed the Finns to reduce the incidence of heart and blood vessels diseases in 2,5 times for 25 years. This does not convince you? But selenium - this is only a small part of what we are lacking, although it is very important.
In short, there are a number of important nutrients, which ensuring not only will protect your cardiovascular apparatus from coming into disrepair, but also help in some degree to improve its condition, especially if you take these supplements regularly and for a long time.
This is proved and scientific, and practical: all of the following substances have been really helpful for heart health. They help lower cholesterol, reduce the formati-on of fatty plaques and clots and keep blood vessels flexible. I assure you, these substances deserve serious consideration.
Here are ten of your main strategic allies.
1. Fish Oil: Provides primary and secondary protection - that is, helps prevent a first or second heart attack. Fish oil contains Omega-3 fatty acids that help lower triglycerides and cholesterol levels, reduce the risk of clogged arteries, lower blood pressure and reduce the risk of stroke.
You need to take 1 to 3 grams of fish oil per day. In addition, it is desirable to include in your diet 3 servings of fatty sea fish per week, just not in the fried. 1000 mg of fish oil reduces your chances of heart attack or stroke by about 30%.
2. Flavonoids: These substances, which are contained in the berries, green tea, red wine, chocolate, nuts, onions, apples and citrus, are very good for the heart. They reduce inflammation, improve the ability of blood vessels to expand, strengthen capillaries and act as powerful antioxidants.
The best sources of flavonoids are green tea, pomegranates, blueberries, blackberries and cranberries, grape seed extract. Green tea reduces the risk of heart disease and stroke, but you should drink it daily for at least 2 or 3 cups, or take in as an extract. It is best to take a mixture of different extracts to get the widest range of flavonoids.
Sources: C Plus, С Plus 300, Liquid C + Bioflavonoids, ZenThonic, Resveratrol Plus, Xantho Plus.
3. Coenzyme Q10: Acceptance of this natural source of energy for biochemical processes in cases of congestive heart failure improves quality of life, since it removes the phenomena such as shortness of breath, swelling of the legs, liver enlargement, and insomnia.
Acceptance of CoQ10 along with drugs to lower blood pressure increases their efficiency and reducing the dose of drugs. It can also relieve muscle pain and weakness, which arise as side effects of statins. Taking CoQ10 after a heart attack significantly reduces the risk of reinfarction.
Daily intake is 100-300 mg in divided doses.
Sources: Coenzyme Q10, Super CoQ10 Plus, Coenzyme Q10 Sublinqual.
4. Vitamin C: Helps prevent the oxidation of cholesterol in the blood. In addition, high level of vitamin C in the blood is associated with lower levels of total and LDL cholesterol, and higher levels of HDL. It should take no less than 200-350 mg per day.
Daily dose 500-1000 mg of vitamin C improves vascular function, lowers blood pressure and helps prevent thickening of the walls of blood vessels.
Sources: C-500, C-1000, С Plus 300, Liquid C + Bioflavonoids.
5. Vitamin E: If you take the correct form of vitamin E - a natural complex, which contains a full spectrum of tocopherols, - this is a big help to your heart. Vitamin E helps prevent platelets from sticking together, which leads to the formation of blood clots; reduce oxidation of LDL cholesterol, inhibits the production of cholesterol by the liver and reduces blood pressure.
400-600 IU of vitamin E per day may reduce the risk of death from heart disease, including heart attacks, in people aged 65 and older. Natural vitamin E, especially gamma-tocopherol and tocotrienols, provide a higher level of protection than the synthetic form, which typically offer a pharmacy.
If you are taking blood thinning medication, consult your doctor as you can safely take vitamin E.
Sources: Vitamin E-100, Mega Vitamin E-400.
6. Vitamin D: Low levels of vitamin D in the blood increases the risk of developing cardiovascular diseases, including heart attacks, strokes and heart failure. Vitamin D deficiency may also contribute to the development of type 2 diabetes and obesity, high blood pressure and cholesterol levels. Vitamin D is also necessary for the assimilation of important minerals for the heart - calcium and magnesium. Daily dose - 1000-2000 IU.
Sources: Strong Bones Plus.
7. B vitamins: The combination of folic acid, vitamin B6 and vitamin B12 reduces the blood levels of toxic homocysteine, which damages blood vessels, causing subsidence of cholesterol on the walls.
Niacin (nicotinamide, nicotinic acid), as well as statins, reduces LDL cholesterol, but it also lowers triglycerides and raises HDL. This is the first choice for people who need to increase HDL. Large doses of nicotinic acid also lower the risk of second heart attack.
For daily use is more suitable balanced B-complex, containing all eight B vitamins in sufficient dosage. Prolonged use of certain vitamins can cause deficiency of other B group vitamins.
B vitamins also help control stress, which in itself is a risk factor for cardiovascular disease. Stress hormones adrenaline and cortisol lead to increased blood pressure, interfere with sleep and deprive your body with nutrients such as B-vitamins and magnesium.
B vitamins help minimize damage from high blood sugar levels. Niacin, thiamin and vitamin B6 (pyridoxine) are involved in the conversion of sugars and starches into energy. Shortage of any of them hampers delivery of energy to cells, which leads to increased blood sugar levels.
Sources: Mega B Complex, Stress Management B Complex.
Magnesium is absolutely essential for the proper functioning of the cardiovascular system. It is involved in energy production to heart rate, dilates coronary arteries, lowers blood pressure and cholesterol levels. In one study, people who received 400 mg of magnesium per day decreased total cholesterol from 297 to 257 and increased HDL cholesterol from 35 to 47 mg/dl. Day reception of magnesium should be 350-400 mg.
Sources: Strong Bones, Strong Bones Plus, MagneZi B6, Power Mins.
Chromium can reduce LDL and raise HDL cholesterol in people with low levels of chromium in the body. This is important since every 1% reduction in total cholesterol corresponds to 2% reduction in risk of heart attack or stroke, and every 1% increase in HDL gives 4% risk reduction. In addition, chromium decreases insulin resistance - one of a major causes of obesity and diabetes. You need at least 200 mcg of chromium a day.
Sources: Chromium Max 500.
Selenium is the foundation of the main antioxidant in our body - glutathione peroxidase, which prevents cholesterol oxidized and deposited on the artery walls. Demonstrated that people with low levels of selenium in the blood are three times more susceptible to death from heart disease. Even when taking 30 to 50 micrograms of selenium daily risk of heart attack and stroke markedly reduced, but the optimal daily dose is 200 mcg.
Sources: Pro Selenium 50 mcg.
9. Garlic: The extract of garlic retains the elasticity of blood vessels and slows the development of atherosclerosis. It may also be somewhat lower blood pressure and high cholesterol. Daily intake is 600-1200 mg in divided doses.
Sources: Garlic Caps.
10. Ginkgo Biloba: Improves blood flow in the capillaries, reducing blood viscosity and improving the elasticity of smooth muscles of vascular walls. 120-240 mg of extract of ginkgo per day reduces pain during walking in people with peripheral artery disease.
Sources: Ginkgo XC, Protect 4 Life, Mega Protect 4 Life.