Homocysteine is a naturally occurring amino acid in the blood, and elevated homocysteine levels have been linked to an increased risk of heart disease, stroke, and peripheral vascular disease.

The good news is that lowering homocysteine levels may be as simple as making some dietary changes. This article will discuss the role of nutrition in lowering homocysteine levels and reducing heart risks.

What is Homocysteine?

Homocysteine is an amino acid that is produced through the breakdown of protein. It is a naturally occurring substance that is found in the blood. Normal homocysteine levels in the blood are less than 15 micromoles per liter (μmol/L).

Elevated levels of homocysteine have been linked to a higher risk of heart disease, stroke, and peripheral vascular disease.

How Does Homocysteine Affect Heart Health?

Elevated levels of homocysteine can cause damage to the lining of the arteries, which can lead to the development of atherosclerosis, or the build-up of plaque in the arteries.

This plaque can cause the arteries to become narrow, which can reduce blood flow to the heart, brain, and other organs, leading to an increased risk of heart disease, stroke, and peripheral vascular disease.

Nutrition and Homocysteine Levels

Nutrition plays a key role in the regulation of homocysteine levels in the body. Specifically, certain vitamins and minerals have been shown to be important in reducing homocysteine levels:.

Vitamin B6

Vitamin B6 is essential for the metabolism of homocysteine. It is involved in the conversion of homocysteine to cysteine, another amino acid. Studies have shown that low vitamin B6 levels are associated with elevated homocysteine levels.

Foods that are high in vitamin B6 include:.

Chicken and turkey
Fish ( tuna, salmon, cod, and halibut)
Potatoes and sweet potatoes
Non-citrus fruits (bananas and watermelons)
Whole grains (brown rice and whole wheat bread)

Vitamin B12

Vitamin B12 is important for the metabolism of homocysteine, and its deficiency has been linked with elevated homocysteine levels. Foods that are high in vitamin B12 include:.

Lean meat (beef, pork, and lamb)
Eggs
Milk and dairy products (cheese and yogurt)
Salmon and canned tuna fish

Folate (Folic acid)

Folate, or folic acid, is a B vitamin that is essential for the metabolism of homocysteine. It is involved in the conversion of homocysteine to methionine, another amino acid.

Studies have shown that low levels of folate are associated with elevated homocysteine levels. Foods that are high in folate include:.

Leafy green vegetables (spinach and broccoli)
Oranges, bananas and other non-citrus fruits
Nuts and seeds (peanuts and sunflower seeds)
Beans (black-eyed peas, navy beans, and lentils)
Fortified cereals and grains (enriched bread, rice, or pasta)

Other Nutrients

Other nutrients that have been linked to reduced levels of homocysteine include:.

Choline: Choline is a nutrient that is similar to the B vitamins, and it is involved in the metabolism of homocysteine. Foods that are high in choline include eggs, milk, and liver.
Betaine: Betaine is a compound found in beets, spinach, and whole grains that has been shown to lower homocysteine levels.

Lifestyle Changes to Reduce Homocysteine Levels

In addition to making dietary changes, there are other lifestyle changes that can help lower homocysteine levels:.

Avoid smoking and excessive drinking
Maintain a healthy weight
Exercise regularly
Get enough sleep

Conclusion

Elevated homocysteine levels have been linked to an increased risk of heart disease, stroke, and peripheral vascular disease.

However, by making dietary changes and other lifestyle changes, it is possible to reduce homocysteine levels and lower the risk of these conditions. Specifically, consuming adequate amounts of vitamin B6, vitamin B12, folate, choline, and betaine may help reduce homocysteine levels.

Practicing healthy lifestyle habits, such as avoiding smoking and excessive drinking, maintaining a healthy weight, exercising regularly, and getting enough sleep, can also help reduce homocysteine levels and reduce the risk of heart disease, stroke, and peripheral vascular disease.