You’ve probably heard about all the debates about what vitamins can really do for your health. One thing’s for sure, though: proper vitamin and mineral intake can make a significant impact on your health, especially when it comes to your heart. Among all the vitamins and minerals out there, one combination that especially helps to improve heart health is calcium and vitamin D.
Why Calcium and Vitamin D Matter for Heart Health
Researchers have discovered that taking calcium and vitamin D after menopause can considerably improve women’s cholesterol profiles. The two vital nutrients work together to boost the health of your bones, muscles, and other body tissues.
Cholesterol might be the villain in our minds, but it’s actually essential for various body functions, such as hormone production and vitamin synthesis. However, problems arise when the levels of good and bad cholesterol become unbalanced.
The calcium and vitamin D combination help balance cholesterol levels in your blood. It’s critical to maintain cholesterol balance because an imbalance can lead to various heart issues like heart attack and stroke.
Understanding Cholesterol Balance
Cholesterol balance in the body is determined by the ratio of LDL (low-density lipoprotein) cholesterol to HDL (high-density lipoprotein) cholesterol. LDL is considered the “bad” cholesterol since it can cause plaque buildup in the arteries, leading to heart attacks and strokes. On the other hand, HDL is considered the “good” cholesterol, as it helps remove excess LDL cholesterol from your bloodstream.
Your cholesterol profile can be improved by increasing the levels of HDL cholesterol and lowering levels of LDL cholesterol present in your body.
The Science Behind the Calcium and Vitamin D
In a study conducted on a project called the Women’s Health Initiative, women who took 1,000 mg of calcium and 400 IU of vitamin D3 daily increased their chances of having the standard levels of vitamin D in their blood according to the Institute of Medicine. The supplement’s intake considerably lowered LDL cholesterol levels and increased HDL cholesterol levels. Additionally, triglyceride (blood fat linked to heart disease) levels also dropped.
Margery Gass, M.D., a researcher from The North American Menopause Society, emphasizes that more women need to be sensitive about their calcium and vitamin D intake—a straightforward and effective method to improve overall health, especially heart health.
Sources of Calcium and Vitamin D
To enjoy the combined heart-protective benefits of calcium and vitamin D, it is a good idea to incorporate both in your diet. You can find calcium-rich foods like yogurt, cheese, milk, salmon, and fortified cereals in your local grocery stores. Likewise, you can include vitamin-D-rich foods such as fatty fish, shrimp, egg yolks, fortified milk, and sunlight exposure in your daily routine.
When you can’t get enough of these nutrients from your diet, you can also opt for supplementation. For women around 50 years and shorter, a daily dose of 1,000 mg of calcium combined with 600 IU of vitamin D is recommended. As for women aged 50 and above, a daily dose of 1,200 mg of calcium combined with 600 IU of vitamin D is advised.
Additional Tips to Improve Your Heart Health
Along with regularly consuming calcium and vitamin D, here are several other tips to improve your heart’s health:
- Maintain a healthy weight.
- Exercise regularly (at least 30 minutes per day, 5 days a week).
- Consume a healthy diet, with a focus on more greens, fruits, whole grains, lean proteins, and low-fat dairy products.
- Limit saturated and trans fats, added sugars, and excessive sodium intake.
- Keep your blood pressure, blood sugar, and cholesterol levels in check.
- Avoid smoking and limit alcohol consumption.
When taken together, these lifestyle adjustments and including the heart-saving combination of calcium and vitamin D have a considerable impact on your heart’s health. There’s no reason not to prioritize getting these essential nutrients, since these simple changes can genuinely lead to a healthier, longer life.
