Ischaemic heart disease (IHD) remains a significant health concern, particularly among men. This condition means reduced blood flow to the heart muscle. It can lead to serious complications if left unchecked. Fortunately, there are specific nutrients that play a crucial role in supporting heart health and mitigating the risk of IHD.
Why is Ischaemic Heart Disease a Particular Problem for Men?
Ischaemic heart disease or IHD, also known as coronary artery disease, occurs when the arteries supplying blood to the heart become narrowed or blocked due to the build-up of plaque. This restricts blood flow to the heart muscle, depriving it of oxygen and nutrients. Men are at a higher risk of developing IHD compared to women, often experiencing symptoms such as chest pain, shortness of breath, and fatigue.
A combination of biological, hormonal, and lifestyle factors contributes to the increased prevalence of IHD in men. Firstly, hormonal differences play a role, as oestrogen, which is more prevalent in women, offers protective effects against heart disease. Oestrogen helps maintain healthy levels of HDL cholesterol (the “good” cholesterol) and improves the flexibility of blood vessels, reducing the risk of plaque build-up.
Additionally, men tend to have higher levels of low-density lipoprotein (LDL) cholesterol. This is associated with an increased risk of developing hardener arteries (atherosclerosis), a precursor to IHD.
Furthermore, lifestyle factors such as higher rates of smoking, alcohol consumption, and unhealthy dietary habits among men contribute significantly to their elevated risk of developing heart disease. Additionally, men are more likely to delay seeking medical attention for symptoms of heart disease, further worsening their risk.
The Role of Heart Nutrients in Preventing Ischaemic Heart Disease
Certain nutrients play a crucial role in promoting heart health and reducing the risk of IHD. Many British men have below the ideal levels of the nutrients below, all of which are essential for heart health.
Omega-3 fatty acids
Found in fatty fish such as salmon and mackerel, omega-3 fatty acids have been shown to lower blood pressure, reduce inflammation, and decrease the risk of heart disease. Research shows that we in the UK have the worst levels of Omega 3 deficiency in the world, which is particularly embarrassing for a country whose national dish is fish and chips! Low levels aren’t just a risk for heart disease – they may also increase the dangers of dementia and Alzheimers.
Coenzyme Q10 (CoQ10)
This powerful antioxidant is essential for energy production in the heart muscle and helps protect against oxidative damage. CoQ10 levels tend to decline with age, making supplementation particularly beneficial for older men.
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, including those related to heart function and blood pressure regulation. Low magnesium levels have been linked to an increased risk of heart disease. Eating unhealthy saturated fats depletes your magnesium levels, which may explain why 50% of men in the UK have below the ideal level of this vital mineral.
Vitamin D
Vitamin D plays a vital role in maintaining heart health by regulating blood pressure, reducing inflammation, and improving endothelial function. Vitamin D deficiency is rife in the UK, and especially so amongst men. The UK government recommends that all men take a supplement of 400IU of vitamin D3 throughout the winter.
B vitamins
B vitamins, including B6, B12, and folate, are essential for homocysteine metabolism, a compound linked to an increased risk of heart disease. Adequate intake of these vitamins can help lower homocysteine levels and protect against IHD.
Incorporating Heart Nutrients into Your Diet
To reap the benefits of these heart nutrients, it’s essential to include a variety of nutrient-rich foods in your diet. Focus on consuming fatty fish, nuts, seeds, leafy greens, whole grains, and legumes regularly. Additionally, consider supplementing with high-quality omega-3 fish oil, CoQ10, magnesium, vitamin D, and B-complex vitamins to ensure optimal intake.
Improving heart health with Nutrients
Ischaemic heart disease poses a significant health risk for men, but by prioritising heart-healthy nutrients in your diet and supplementation regimen, you can reduce your risk and support overall heart health.
Remember to consult your doctor before making any significant changes to your diet or supplementation routine, especially if you have existing health conditions for which you are taking medications. Some supplements can affect how your prescriptions medicines work or give inaccurate results in blood tests.
With the right approach, you can take proactive steps to safeguard your heart and enjoy a healthier life.
