5 Best Vitamins for a Healthy Heart

Heart disease remains the leading cause of death among people in the United States, with the CDC reporting that 1 person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention also reports that about 697,000 people in the United States died of heart disease in 2020. This comes to about one in five deaths reported for that year.

You can reduce the risk My heart disease By following a healthy diet. The American Heart Association recommends diets that limit excess calories, saturated fat, trans fat, sodium, and dietary cholesterol, such as: Mediterranean diet. And if you’re not getting enough vitamins and minerals from your regular diet, the AHA also says taking certain supplements can help. While the best way to get the required vitamins and minerals is from The foods you eat every dayyou may be interested in enhancing your diet with nutritional supplements.

The following are nutritional supplements for optimal heart health.

The best heart health supplements

Open the bottom of the pill with heart-shaped discs.

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There are several supplements you can choose if you think your diet does not already contain enough heart-healthy vitamins and minerals.

Omega 3

Studies have shown that Omega-3 fatty acids It can help prevent heart disease and strokes. The National Center for Complementary and Integrative Health states that people who eat a diet rich in seafood – a major source of Omega 3 fats They are less likely to die from heart disease. These studies compared people who ate seafood at least once a week and those who rarely or never ate seafood.

You can buy supplements that contain omega-3 fats, such as those containing fish oil or cod liver oil. However, many studies on these supplements have not found conclusive evidence that these products significantly reduce heart disease. The best way to take in omega-3 fats is to get them naturally in your diet. Look for fatty fish such as wild salmon, sardines, mussels, rainbow trout, and Atlantic mackerel.

If you are taking medication that affects blood clotting, you should consult your physician before taking any omega-3 supplement.

the basic

Eating a diet high in fiber may help lower cholesterol levels, according to the Mayo Clinic. The clinic says studies have shown that high-fiber foods may also reduce blood pressure and inflammation, both of which can provide a boost to your heart health.

The clinic also states that those who don’t get enough fiber — especially soluble fiber — from their diet can benefit from taking fiber supplements such as Metamucil, Konsyl, and Citrucel.

While there is no evidence that daily use of fiber supplements causes any harm, they can cause some side effects such as bloating and gas. The Mayo Clinic also recommends that if you’ve had a history of Crohn’s disease or a bowel obstruction in the past, you should talk to your doctor before taking a fiber supplement.

magnesium

If you don’t get enough magnesiumYou may experience heart palpitations. That’s because magnesium helps your body maintain a steady heartbeat and lower blood pressure. A deficiency in this mineral can also lead to fatigue, loss of appetite, muscle cramps, nausea, and a general feeling of weakness, according to the Cleveland Clinic.

if you want Increase magnesium levels Naturally, eat whole grains and dark green leafy vegetables. You can also get magnesium from low-fat milk and yogurt, soybeans, baked beans, peanuts, almonds and cashews.

You can also get your daily magnesium from supplements, although doctors recommend eating magnesium-rich foods as a better option. If you have end-stage liver or kidney disease, you should be especially careful about consuming too much magnesium, especially through supplements, because too much of this mineral can prove toxic. It is very rare to have excess magnesium from food. It is likely to be from over-supplementation.

Coenzyme Q10

Coenzyme Q10 – or CoQ10 – is an antioxidant that your body produces on its own. However, the levels of CoQ10 you produce decrease as you get older. The Mayo Clinic says that people with heart disease often have lower levels of CoQ10.

However, you can take supplements to increase your levels of these antioxidants. As the Mayo Clinic says, you can take CoQ10 supplements in the form of capsules, chewable tablets, liquids, and powders.

CoQ10 has been shown to improve conditions that reduce the risk of congestive heart failure, according to the Mayo Clinic. It may also help lower blood pressure. It may even help people, when combined with other nutrients, who have had heart valve bypass surgeries.

The Mayo Clinic says that CoQ10 supplementation comes with few, usually mild, symptoms, including loss of appetite, nausea, diarrhea, and upper abdominal pain. Avoid taking CoQ10 if you are taking Coumadin (warfarin).

Folic acid

Folic acid, also known as vitamin B9, can help maintain the correct level of homocysteine ​​in the blood, when used along with vitamins B6 and B12. This is important: high levels of homocysteine ​​– an amino acid — are associated with an increased risk of Heart disease. Folic acid supplementation does not reduce the risk of heart disease, but it does help provide protection against heart disease such as stroke. The CDC also advises women who may become pregnant to get 400 micrograms of folic acid each day. This is because of this Vitamin B Helps prevent birth defects.

The Mayo Clinic says the best source of folic acid is a diet rich in dark green leafy vegetables, beans, peas and nuts. You’ll get plenty of folic acid in fruits like oranges, lemons, bananas, watermelon, and strawberries, too.

You can also get folic acid in its synthetic form from multivitamins and fortified foods, such as cereals and pastas. Mayo Clinic recommends folic acid supplements for people with poor nutrition or conditions that interfere with the body’s ability to absorb folic acid.

Folic acid supplements have mild side effects such as nausea, loss of appetite, confusion, and irritability. You may also experience sleep interruptions after taking folic acid supplements.

Risks of heart health supplements

The most popular form of heart-healthy nutritional supplement, such as folic acid, magnesium, and fiber, comes with mild side effects. But if you have certain health issues, such as kidney disease, Crohn’s disease, or issues with blood clotting, you should discuss nutritional supplements with your doctor before taking them.

It is also important to note that the best way to get minerals and vitamins is to eat a healthy diet. Medical professionals recommend diets rich in seafood, green leafy vegetables, beans, fruits, and lean meats. If you eat a proper diet, you usually don’t need to take any supplements.

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider with any questions you may have about a medical condition or health goals.

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