Today, the name collagen is quite familiar to many people. But most people only know a little bit about collagen and only know that it helps maintain healthy skin and prevent wrinkles. But the benefits of collagen do not end there. In addition to the skin, collagen is present in bones, connective tissues, muscles, tendons, ligaments, and blood vessels and has different functions in the body. We dedicate this article to the role of collagen in heart health. You may be surprised, but you just realized that collagen even plays a role in maintaining cardiovascular health.
Decreased collagen with age
Collagen is the most abundant protein in the human body that plays an important role in the strength and structure of connective tissue. As you grow older, your collagen synthesis will decrease. Decreased collagen levels in the body begin around the age of 25, and by the age of 60, the body loses half of the collagen it once had. It is at this time that the likelihood of increased wrinkles, joint pain, sagging skin and. Will increase. Another problem that can occur as a result of decreased collagen levels in the body is the increased risk of cardiovascular disease.
The role of collagen in heart health
Collagen may help maintain heart health through the following:
Collagen helps keep arteries healthy and strong
Collagen protein creates the right structure for the arteries. Another name for an artery is an artery. An artery is a vessel that carries blood from the heart to other parts of the body. If the structure of the arteries is not strong due to collagen, they become weak, stiff and inflexible. In this case, the risk of cardiovascular disease will increase and the risk of heart attack and stroke will increase.
Some research has shown that taking collagen pills can keep arteries healthy and strong. A small study found that people who took collagen pills or powders morning and night (a total of 16 grams per day) had a significant reduction in their arterial stiffness. In another study, taking 2.5 grams of collagen supplement daily had similar effects on reducing arterial stiffness.
Collagen improves cholesterol levels in the body
To maintain heart health, there must be a good balance between bad cholesterol, LDL, and good cholesterol, HDL. If the level of bad cholesterol is too high, plaque builds up inside the walls of the arteries. In this case, the arteries become narrower and blood flow is disrupted. This increases the risk of heart attack and stroke.
Research shows that collagen not only improves cholesterol levels in the body, but also lowers triglyceride levels and prevents plaque from building up in the walls of the arteries. So the role of collagen in heart health is due to both low cholesterol and bad triglycerides.
Collagen keeps blood pressure balanced
When a deposit forms in the walls of the arteries, the arteries become stiffer and narrower. In this case, the process of blood flow becomes more difficult and blood pressure increases. Some research shows that glycine, one of the amino acids involved in collagen synthesis, improves heart health by lowering blood pressure and protecting against arterial damage.
Collagen may also surface Nitric oxide Increase in the body. Nitric oxide is a compound that increases blood flow and lowers blood pressure. A study in people with (mild) hypertension showed that collagen pills significantly reduced blood pressure within 4 weeks. In another study, daily consumption of 2.9 grams of collagen reduced arterial stiffness, increased nitric oxide, and decreased markers of vascular damage.
Collagen protects against inflammation
The role of collagen in heart health can also be due to the fight against inflammation. The properties of collagen to inhibit inflammation in athletes and people with arthritis are well known. Research also shows that collagen is also effective in heart health by inhibiting inflammatory chemicals that play a key role in causing atherosclerosis. Glycine, the amino acid that makes up collagen, helps reduce inflammation and reduces the risk of heart attack.
How much collagen should we eat to maintain heart health?
Most studies suggest a dose of 2 to 10 grams per day for collagen consumption. However, in some sources, consumption of this protein up to 15 grams per day or even more is known to be safe. Of course, you should know that the only source of collagen for the body is not just consuming collagen powder or tablets. Collagen is also found in many foods.
What foods contain collagen?
There are 28 types of collagen, of which types 1, 2 and 3 are the most widely used. Collagen supplements are mostly used in types 1 and 3, which are more common in the body. To produce collagen, 3 amino acids called proline, lysine and glycine are involved. The best natural sources that help the body synthesize collagen include:
- Pen juice (meat juice)
- Chicken pie soup
- Fish (with skin)
- egg white
Vitamin C is one of the vitamins that helps boost collagen production in the body. So you can use citrus fruits such as oranges and grapefruits to stimulate collagen production in the body.
Tips to increase collagen levels in the body
Note the following:
- Use the natural sources of collagen that we talked about in the previous section to support the heart, skin, joints and bones. By consuming strawberries, bell peppers, oranges and broccoli, you can increase the level of vitamin C in the body and help build collagen.
- If you do not have a healthy and varied diet, buy and take collagen tablets or collagen powder from a pharmacy.
- If you see “hydrolyzed collagen” on collagen supplements, it means that collagen is processed to break down large proteins and is easier to digest and absorb. The term “collagen peptides” refers to the final product in which the protein units are reduced as a result of the hydrolysis process.
- Collagen supplementation can be obtained from a variety of sources. Bovine collagen and marine collagen are the most famous. If the animal is fed organic products, the effect of collagen on your body will usually be better.
- Around the age of 25, when collagen levels in the body are slowly declining, it is a good time to start taking collagen pills.
We hope that in this article we have been able to provide you with useful information about the role of collagen in heart health. Because collagen is part of the blood vessels, it can help prevent heart attacks and cardiovascular disorders by lowering cholesterol, triglyceride, blood pressure, and levels. Collagen is found in many foods. Especially if you are not a vegetarian, you can find good sources of collagen in animal products. If your diet is not as good and varied as it should be, buying a collagen pill from a positive green online pharmacy may be an ideal option for you.
Please rate this article
[مجموع: ۱ میانگین: ۵]