Antioxidants are substances that are adept at neutralizing free radicals. They include some hormones, enzymes, minerals, vitamins and pigments.
Free radicals are unstable particles with unpaired electrons on the outer electron shell. For these unpaired electrons radicals are looking for a pair – taking electrons from the molecules that make up the cells. They get damaged, stop working normally (oxidative stress develops) and diseases arise. In its time, the free-radical theory became a new word in medicine.
Free radicals enter the body from the outside (excess ultraviolet light, radiation, unfavorable environmental conditions, bad habits, poor diet). They are also formed in the body itself: there is a hypothesis that mitochondria of cells produce radicals in the process of life.
Antioxidants “repair” cells damaged by radicals: give them their electrons. As a result, cells are renewed, and organs and their systems can perform the necessary functions.
The role of antioxidants in the maintenance of health
Antioxidants play a central role in maintaining overall health and well-being. They protect cells from oxidative damage, promoting cell repair and regeneration. This is important for all body systems, including the cardiovascular system.
Studies show that antioxidants may help prevent the development of chronic diseases such as cardiovascular disease, cancer and diabetes.
Vascular protection
Antioxidants also play an important role in maintaining vascular health. They support the normal function of the endothelium, the thin inner lining of blood vessels that regulates blood flow, vascular wall health and blood pressure levels.
Antioxidants function in improving endothelial function: Substances such as vitamin C, vitamin E, and flavonoids (which can be found in berries and vegetables) help maintain normal vascular tone by increasing elasticity and preventing inflammation. This is important for preventing hypertension and other diseases associated with high blood pressure.
The relationship between antioxidants and heart health
An explanation of how antioxidants support heart function
Antioxidants help keep your heart healthy by preventing the oxidation of lipids in low-density lipoprotein (LDL or “bad” cholesterol). Oxidized LDL can lead to the development of atherosclerosis, a condition in which plaques form on the walls of arteries. These plaques can narrow and block blood vessels, increasing the risk of cardiovascular disease, including heart attack and stroke.
In addition, antioxidants may improve the function of the endothelium, the inner layer of blood vessels, which is important for maintaining normal blood flow.
Antioxidants and cardiovascular disease
Most studies confirm that a high intake of antioxidants from food is associated with a lower risk of cardiovascular disease, including coronary heart disease and strokes.
However, studies have not yet reached a consensus on antioxidant intake in the form of supplements. This emphasizes the importance of getting antioxidants from food instead of supplements.
Practical tips for increasing antioxidant levels for heart health
List of foods rich in antioxidants
- Berries: blueberries, raspberries, cranberries, blackberries, strawberries.
- Nuts: walnuts, almonds, pecans, Brazil nuts.
- Vegetables: spinach, kale, broccoli, red bell peppers, carrots.
- Fruits: citrus fruits, kiwi, mango, pineapple, avocado.
Nutrition and lifestyle tips
Mix and match foods to maximize antioxidants. For example, add berries to your breakfast, cilantro or peppers to your lunches, and nuts or dark chocolate to your snacks.
While antioxidants play an important role in heart health, they should only be part of a broader, healthier diet. Eat a variety of foods, low in saturated fat and high in whole grains, protein, fruits and vegetables.
It is also important to maintain an active lifestyle, exercise regularly and avoid smoking.
Causes and signs of deficiency
If a person is deficient in antioxidants, they look and feel poorly:
- decreased resistance to infection;
- bad cholesterol rises;
- depression develops;
- increased fatigue;
- the skin of the face and body loses elasticity, wrinkles;
- the risk of hypertension, heart attacks and cancer increases.
Why are people deficient in antioxidants in times of abundance? There are several reasons:
- heavy pollution of the environment with exhausts, industrial waste;
- diseases and the resulting deterioration of the absorption of useful substances with their increased expenditure;
- bad habits;
- lack of sleep;
- stress;
- poor mineral composition of soils due to industrial use;
- prolonged storage of fruits and vegetables;
- deterioration of the quality of plant products due to fertilizers, modern agro-techniques;
- thermal processing of products.
Conclusion
Antioxidants play a crucial role in preventing cardiovascular diseases by neutralizing free radicals and protecting cells from oxidative damage. They help prevent the oxidation of LDL cholesterol and support healthy blood vessel function, reducing the risk of heart disease, stroke, and hypertension.
A diet rich in antioxidants from foods like berries, vegetables, fruits, and nuts is essential for heart health. However, antioxidants should be part of a broader healthy lifestyle, including regular exercise, stress management, and avoiding smoking.
