Natural Medicine: B vitamins and heart disease

BE HEART HEALTHY: B VITAMINS AND HEART DISEASE

The connection between cholesterol levels and heart disease is widely recognized however, recent studies show that a lesser-known compound called homocysteine also is associated with heart health. Homocysteine levels, when elevated, have been associated with increased risked of coronary heart disease as well as stroke and peripheral vascular disease.

Homocysteine is an amino acid, or a protein building block found in the blood, and it requires vitamins B12, B6 and folate to convert it to its useful form. When these vitamins are at decreased levels in the body, the level of unconverted homocysteine rises. The mechanism by which elevated homocysteine levels increase the risk of coronary heart disease and stroke is unclear, but one theory is that it may alter blood clotting.

Currently, checking homocysteine levels is not a part of standard health screenings for most physicians. However, potential increases in homocysteine may be prevented by consuming adequate levels of vitamins B12, B6 and folate. Vitamin B6-rich foods include: tuna, cauliflower, spinach, bananas, soybeans and asparagus. Good sources of folate (folic acid) include: black-eyed peas; pinto beans; northern beans, spinach, asparagus, as well as fortified cereals and grains. Consuming two servings of these Vitamin B-12 enriched foods will help you achieve your recommended daily intake: skim milk; fish, poultry or extra lean meat; and vitamin B-12-fortified soy milk and meat substitutes. Those 50 years and older should consult a physician about taking a vitamin B12 supplement, as the body's ability to absorb B12 decreases with age.

The best prescriptions for a healthy heart, body and mind include a focus on eating a mostly whole-foods-based diet, exercising most days of the week and strengthening social connections. A diet that includes an abundance of fresh fruits and vegetables, whole grains and legumes (beans) is an easy way to meet the majority of your nutritional needs.

-- Sarah Flessner, B.S., dietetic student and Elizabeth Kirk, Ph.D., R.D., faculty member at the School of Nutrition and Exercise Bastyr University

Nonprofit, accredited Bastyr University (bastyr.edu) offers multiple degrees in the natural health sciences, and clinical training at Bastyr Center for Natural Health (bastyrcenter.org), the region's largest natural medicine clinic.