Cardiovascular disease ranks as the primary reason for mortality in the United States. Almost 50% of all Americans possess at least one of the three heart disease risk factors, namely high cholesterol, high blood pressure, and smoking. The aforementioned risk factors have the potential to result in heart failure, heart attack, stroke, or fatality.
More than 57% of adults aged 20 and above have reported their usage of a dietary supplement within the previous 30 days. The most commonly used supplements are Vitamin D and omega-3 fatty acids. Numerous multivitamins and supplements assert their capability to prevent heart disease, but is there any truth to these claims? Gain an understanding of the potential benefits that vitamins and supplements hold for your heart’s health.
Can vitamins and supplements protect you from heart disease?
The answer is no, vitamins and supplements cannot shield against heart disease or stop a heart attack, stroke, or cardiovascular death. Although multivitamins and mineral supplements do not prevent cardiovascular diseases, they may assist in reducing risk factors and provide various advantages for general health. It can be challenging to establish the actual benefits and impact of the numerous vitamins and supplements claimed to benefit the heart. Research has been conducted on the effectiveness of dietary supplements on cardiovascular health, but the outcomes are not sufficiently conclusive.
What are the best heart health supplements?
If you maintain a healthy, whole-food diet, you will acquire most of your nutrients from it. Individuals who consistently eat healthily do not require a daily vitamin or supplement. Although you can obtain vitamins from specific fruits, veggies, nuts, healthy oils, and whole grains, supplements can address any deficiencies in your diet. Few studies have proposed that specific vitamins might decrease the likelihood of heart disease. When consumed in moderation, vitamins and supplements contribute to your overall well-being but should still accompany a healthy eating routine.
7 supplements that are good for your heart
1. Fibre
The fibre being discussed does not pertain to your home broadband connection, but rather assists in smoother bowel movements.
In addition, fiber also assists in reducing the absorption of cholesterol from food. Women should strive to incorporate a minimum of 20g of fiber into their daily diet, while men should consume at least 26g. This can be achieved by consuming two servings of fruit and two servings of vegetables each day.
If you cannot obtain sufficient amounts from food, supplements are an alternative option for ensuring you get your daily intake of fibre, although the best and easiest method is to obtain it from the food you consume. (To see a list of top fibre-rich foods, click here.)
2. Sterols and stanols
Plant sterols are naturally occurring substances found in grains, vegetables, fruits, legumes, nuts, and seeds, and their function is to lower the absorption of cholesterol from food by your body.
If you want to learn more about how plant sterols can lower levels of LDL ‘bad’ cholesterol, you can read this article, as they interfere with cholesterol absorption due to their close molecular resemblance to cholesterol.
3. Coenzyme Q10 (Co Q10)
CoQ10, also known as coenzyme Q10, is produced by the body and functions in various ways, including supporting cell growth and maintenance, as well as defending the body against harmful molecules, acting as an antioxidant.
There are studies indicating a potential connection between heart disease and a deficiency in CoQ10, although further research is required. Evidence suggests that CoQ10 may be beneficial in alleviating side effects such as muscle weakness, fatigue, and cramps, which can be experienced by individuals taking cholesterol-lowering medications known as statins.
4. Fish oils (Omega-3 fatty acids)
Fatty fish such as mackerel, lake trout, herring, sardines, tuna, and salmon contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two types of omega-3 fatty acids. These omega-3 fatty acids provide benefits to the heart for both healthy individuals and those with cardiovascular disease or at a high risk of developing it.
Research is still ongoing to explore the connection between omega-3 fatty acids and the reduction of cardiovascular risk. However, studies have indicated that omega-3 fatty acids possess the ability to:
By decreasing the risk of abnormal heart rhythm (arrhythmia), it is possible to prevent sudden cardiac death.
Lower levels of triglycerides.
To impede the growth rate of atherosclerotic plaque, which has the potential to obstruct blood vessels.
To lower blood pressure, make a slight decrease.
Decrease the probability of heart failure.
In order to confirm and further establish the health benefits of omega-3 fatty acid supplements in preventing initial or subsequent cardiovascular events, additional studies are necessary.
5. Magnesium
Some cardiovascular risk factors, such as hypertension, atherosclerosis, soft tissue calcification, cholesterol, and arterial hardening, have been associated with low levels of magnesium in the body.
Some excellent sources of magnesium in food include:
such as tofu or soy milk,
Green leafy vegetables such as spinach
Legumes are a type of food that are nutrient-rich and contain high levels of protein. They also provide various essential minerals and vitamins, such as iron, potassium, and folate. Consuming legumes as part of a balanced diet can contribute to overall health and well-being. Examples of legumes include beans, lentils, chickpeas, and peas.
One way to rephrase the given text while maintaining the same meaning could be as follows: Taking a systematic approach, we will consider the topic of black beans.
are a popular fruit with a creamy texture and a unique taste. They are also known for their high nutrient content and are often used in various culinary dishes. Additionally, avocados are believed to have several health benefits, such as promoting heart health and aiding in weight management. Due to their versatility and nutritional value, avocados have become an increasingly popular ingredient in people’s diets. Furthermore, avocados are commonly used to make guacamole, a popular Mexican dip.
The text cannot be inferred from your request. Please provide the original text that you would like me to rephrase.
It is important for individuals with impaired kidney function to exercise caution when consuming excessive amounts of magnesium, as it can be lethal when levels exceed 5,000mg per day. Additionally, there are dietary supplements containing magnesium that one can consider.
6. Garlic
In order to determine the effectiveness of garlic in reducing blood pressure and preventing plaque buildup in arteries, further comprehensive and suitable research studies are necessary.
7. Red yeast rice
Red yeast rice consists of a natural form of a statin, which possesses cholesterol-lowering properties. These supplements have the potential to decrease LDL ‘bad’ cholesterol and triglycerides. However, the safety and potential side effects of these supplements remain unknown.
If you have been prescribed medication for high blood cholesterol (hyperlipidaemia) and have been diagnosed with it, it is not advised to replace the medication with red yeast rice.
Tips to remember when buying supplements for heart health
To take care of your heart, it is beneficial to consume a well-rounded diet that includes an ample amount of plant-based foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds, as well as fatty fish.
If you think step by step, you may realize that instead of purchasing dietary supplements, investing your money in heart-healthy natural foods such as oily fish or nuts and seeds could potentially provide more benefits due to their costs.
It is important to note that not all supplements are safe as they have the potential to cause side effects, allergic reactions, or interact with other medications. Therefore, it is recommended to consult with your doctor, pharmacist, or dietitian before consuming any supplements.
Due to the lack of standardization in the manufacturing process of dietary supplements, there can be variations in their efficacy.
The effectiveness of supplements purchased off the shelf may be limited because they may not be the same type used in research studies.
In order to maintain a healthy heart, it is important to understand that supplements should not be used as a substitute for prescribed medication. A well-balanced diet and regular exercise routine are crucial in conjunction with any prescribed drug treatment.
Supplements to avoid
Vitamin E
Patients with cardiovascular issues are advised against taking Vitamin E due to its potential harmful effects. This powerful antioxidant has been associated with a higher risk of heart failure, resulting in a 13% increase, and a 21% elevated risk of hospitalization for heart failure. In fact, Vitamin E can potentially raise the chances of experiencing heart failure or stroke, making it inadvisable for individuals with heart-related health conditions.
Calcium
The presence of evidence suggests that taking calcium supplements could heighten the likelihood of facing heart attacks. An excess of calcium might result in the accumulation of plaque in the arteries and harm the heart. Although calcium does offer health advantages, especially for individuals with osteoporosis, patients who are prone to cardiovascular ailments are recommended to steer clear of the supplement.
Choline
The risk of heart disease may be increased with high levels of choline. Excessive choline can elevate the chances of blood clotting, heart attack, stroke, and fatality. Choline aids in the production of a compound that could directly contribute to the narrowing of artery walls by accumulating plaque.
How to choose the best vitamins and supplements for your heart
It is always important to consult with your doctor before incorporating supplements into your diet routine. If you are considering taking supplements for the purpose of improving your heart health, it is advisable to seek guidance from your healthcare provider. Beginning with a blood test can help determine if there are any specific nutrients you may be lacking in.
Best practices for a healthy heart
While taking multivitamins and supplements can help make up for any missing nutrients, the key to maintaining a healthy heart lies in following a healthy diet and lifestyle. Eduardo Sanchez, M.D, the chief medical officer for prevention at The American Heart Association, advises, “To ensure a healthy heart and a long, healthy life, it is important to maintain a healthy diet.” Your lifestyle choices can increase the risk of developing heart disease. Avoid consuming a diet that is high in saturated fats, trans fats, and cholesterol, engage in sufficient physical activity each day, and stay away from tobacco products and smoking. A healthy lifestyle consists of regular exercise, abstaining from smoking, managing blood pressure, and reducing cholesterol levels. Incorporate nutrient-rich foods into your diet that are rich in folic acid, magnesium, omega-3, and vitamin D. If your diet already includes these foods but you are still lacking in certain nutrients, consider taking vitamins as a supplement.