Also recognized for its benefits in bone health, this vitamin is proven to help regulate blood pressure. It acts on the endothelial cells that connect blood vessels and smooth muscle cells. These in turn support blood flow.
Vitamin D deficiency is associated with increased risks of heart disease as well as hyperlipidemia (high levels of lipids such as cholesterol and triglycerides). According to a 2017 study, a higher value of vitamin D is associated with a lower risk of cardiovascular incidents. Here are the main signs that you have a healthy heart.
Sources of vitamin D and how you can include them in your diet
This vitamin is found in many foods, including salmon, trout, eggs, mushrooms and milk. For example, you can serve salmon with mushrooms for dinner. Combine leftovers from dinner with scrambled eggs the next day for breakfast. You can also add a glass of milk.
Also, to ensure your vitamin D needs, you can spend more time outside. A 2021 study showed that exposing your arms, hands, face, and legs to the sun for 5 to 30 minutes between 10 a.m. and 4 p.m. could help get enough vitamin D.
Although vitamin D supplements are very affordable, experts do not recommend them for heart health.
They cite research showing that vitamin D supplements do not help reduce the risk of cardiovascular disease in people with low vitamin D levels. The basic approach remains nutrition, emphasizes Dr. Serwer. A
Other nutrients with beneficial effects on heart health
However, one nutrient alone is not enough to reduce the risk of heart disease. That is why an intake of vitamin B9, also known as folic acid, is also necessary. This helps to lower homocysteine levels in the blood, a process associated with an increased risk of cardiovascular disease and stroke, the specialist also notes.
Foods rich in folic acid are spinach, lettuce, avocado and asparagus. Omega-3 fatty acids are also very useful for heart health. They can lower triglyceride levels, vascular inflammation, but also the risk of arrhythmia (abnormal heartbeat). You can get these vital nutrients from salmon, flax seeds and walnuts.
If you suspect you have a vitamin deficiency, consult your family doctor. It can determine if a supplement of these and other essential nutrients such as vitamin D is required. Find out what other health implications a deficiency of the “sunshine vitamin” has.
