Homocysteine, discovered in 1932, has not yet gained the same popularity as cholesterol, which we hear about in every margarine advertisement. Meanwhile, proper blood levels of both are important for heart health.
When we eat meat, fish, eggs or legumes (and, to a lesser extent, other products), we provide ourselves with methionine – an important amino acid that is essential for the body to function properly. Its metabolism also produces another substance – an amino acid called homocysteine. She, too, in the right amount is needed. Normal values tested in fasting blood should be in the range of 5-15 µmol/l. However, even exceeding 10 µmol/l can have negative effects on health1.
Similarity between homocysteine and cholesterol
Is there a similarity between homocysteine and cholesterol? If homocysteine accumulates in excess in the body, it negatively affects blood vessel walls, reduces their elasticity, causes oxidative stress and increases inflammatory processes2. Persistently high levels of cholesterol in the blood can have similar effects. Although the body needs it to digest fats, produce hormones, build cell walls and many other important tasks, too high levels of this substance threaten cardiovascular health.
Homocysteine levels in the blood are influenced by many factors, such as genetics, gender (men tend to have higher levels than women), age (the amount of the amino acid increases with age) and unhealthy lifestyles, including excessive alcohol consumption andsmoking3.
Importance of diet
Diet plays an important role in normalizing blood homocysteine levels. Providing adequate amounts of folic acid and vitamin B12 enables the body to convert homocysteine back into methionine and, with the help of vitamin B6, into cysteine. These processes should occur constantly and be in balance. Folic acid can be found in dark green leafy vegetables, legumes and whole grain products, among others. Vitamin B12 is found in meat, poultry and fatty fish (such as salmon, mackerel and trout), and good sources of vitamin B6 include offal, liver, nuts and seeds. If we prevent many of these ingredients from being consistently lacking in our diets, we have a better chance of avoiding serious problems caused by abnormal homocysteine levels. A healthy diet also has a positive effect on cholesterol levels in the body.
1D. Gąsiorowska, K. Korzeniowska, A. Jablecka, Homocysteine, „Pharmacja współczesna” 2008, 1.
2 Ibid.
3H. Refsum, A. D. Smith, P. M. Ueland, E. Nexo, R. Clarke, J. Mepartlin, C. Johnston, F. Engbaek, J. Schneede, C. McPartlin, J. M. Scott, Facts and recommendations about total homocysteine determinations: an expert opinion, „Clinical Chemistry” 2004, 50(1).