Vitamins for Healthy Heart and Vessels-By Edterchelle Soriano
Several studies and researches from around the globe recommend that taking sufficient amount of vitamins B6 (pyridoxine), B12 (cyanocobalamine) and folic acid (folacin) can help maintain healthy blood vessels and heart.
Folic Acid, B6 and B12 works in combination to help lower the blood level of homocysteine (a natural form of protein that is broken down in the blood). Scientific study shows that low level of homocysteine can reduce the risk of the person from getting heart diseases. The most leading sources of folic acids are ready-to-eat cereals, veggies, fruits, dry beans, enriched breads, and citric juices.
In 2012, the Food and Drug Administration (FDA) required folic acid to be added in the enriched grain-based staples like rice, pasta and bread.
On the same issue, the FDA also authorized ready-to-eat cereals to be completely fortified of folic acid up to 100% of the daily value (400 mcg). The only food allowed containing this high level of folic acid.
- Vitamin B6 is commonly included in the foods. Highly significant sources of B6 include veggies, nuts, whole wheat products, and meats.
- On the other hand, Vitamin B12 can be found in animal products only. These include, milk, eggs, fish, cheese, and meat.
Only plant foods like veggies, grains, and fruits contain fiber. The part of the plant fiber that is usually consumed is called dietary fiber. This is one of the most important parts of the heart-healthy diet. Dietary fibers are divided into two distinctive types – soluble and insoluble.
- The soluble fibers form a gel when combined with water,
- Whereas the insoluble fiber passes into the gastrointestinal tract largely intact. Both types of fibers are essential in the diet. It helps regulate the bowel movement.
The soluble fiber has extra heart health benefits. It is proven to lower the level of blood cholesterol which may also contribute to the reduction of heart disease.
- The soluble fibers which are found in the beans, certain fruits, peas, grain (psyllium), and oats.
- Other sources of soluble fibers are found in the bulk fiber laxatives, cereal products, and dietary supplements.
People are instructed to read the label of food, drugs, and supplements carefully to check for psyllium.
Below are the healthy tips for the heart and vessels:
- Health experts are recommending everyone to eat 25 to 39 grams of fiber every day. This includes the soluble and insoluble fiber.
- Recently, the average adult eats only 12 to 16 grams of fiber in a day. About ¼ of this total is soluble fiber. This simply means that average adult eats only 3 to 4 grams of soluble fiber in a day. It is less 50% than the recommended dietary allowance of 5 to 10 grams in a day.
- The daily intake of soluble fiber for about 3 grams from oats and 7 grams from psyllium has been proven to reduce the cholesterol level in the blood.
Eating foods that can maintain the function of the heart and vessels will help reduce the risk of the person for having heart diseases. The best way to prevent heart problems is to eat foods which are good for the heart – By Edterchelle Soriano