Heart disease the No. 1 reason for premature deaths in Americans. You don't have to become part of that statistic, though. Adopt a heart healthy diet and you'll improve your chances at a healthy life. One of the things you should do is make sure your diet is rich in vitamins that improve heart health.
B Vitamins
Take a multivitamin that will provide you with all of the B vitamins. Vitamins B2, B6, B9 (folic acid) and B12 will lower artery-toxic homocysteine and reduce plaque in the arteries. High doses of vitamin B3 raise high density lipoprotein cholesterol (HDL--the good cholestarol) and lower its low-density counterpart (LDL--the bad cholesterol), as well as lowering levels of fibrinogen and triglycerides. Take 25 to 100 mg a day of B1, B2, B6 and B9 (pantothenic acid). Take 50 to 600 mg a day of B3, 100 micrograms of B12 and 800 to 2,000 micrograms of B9.
Vitamin C
Vitamin C (not ester C) is great for fighting off disease and can be taken in high doses. It is an antioxidant that works with vitamin E to keep blood vessels healthy and increase good cholesterol. One-half to 4g daily is recommended. Use the lower end of the range when you are healthy and the higher end when you are sick.
Vitamin D
Vitamin D taken with calcium helps control cholesterol. Take 1,200 IU daily with 1.2g of calcium.
Vitamin E
Vitamin E has been found to reduce the risk of heart disease by 40 percent. It relaxes the arteries. It is an prevents blood clotting and artery damage. You need 200 IU type d (not dl) daily. It should be taken in oil form or in fatty meals. Vitamin E's heart benefits are cumulative and improve with time.
Vitamin F
Vitamin F is a heart-healthy fat. It is high in α-Linolenic and omega-3 oils. Take 1 to 2 tsp. of flax seed or fish oil for omega-3 acids or 2 tsp. of canola oil.
American Heart Association's Recommendation
The American Heart Association recommends that if you want the heart healthy benefits of these vitamins, you should get them from a well-balanced diet and not supplements. The AHA won't recommend supplements until they have been proven to work in clinical trials.
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