5 Best Supplements For Heart Health

Cardiovascular disease remains the leading cause of death for people in the United States, with the CDC reporting that someone dies from cardiovascular disease every 34 seconds. The CDC also reports that approximately 697,000 people died of heart disease in the United States in 2020. That's about one in five deaths reported this year.

You can reduce your risk of cardiovascular disease with a healthy diet. The American Heart Association recommends diets that limit excess calories, saturated fat, trans fat, sodium and dietary cholesterol, such as: B. the Mediterranean diet . And if you don't get enough vitamins and minerals from your regular diet, the AHA also says using certain supplements can help. Although the best way to get the vitamins and minerals you need is from the food you eat every day , you can supplement your diet with dietary supplements.

Here are supplements for optimal heart health.

Best Supplements for Heart Health

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There are several supplements to choose from if you feel your diet is still lacking in heart-healthy vitamins and minerals.

Omega 3

Studies have shown that omega-3 fatty acids can prevent heart disease and stroke. The National Center for Complementary and Integrative Health states that people who eat a diet high in seafood, an important source of omega-3 fatty acids , are less likely to die from heart disease. These studies compared people who ate shellfish at least once a week with those who rarely or never ate it.

You can buy supplements that contain omega-3 fatty acids, such as fish oil or cod liver oil. However, several studies of these supplements have failed to find conclusive evidence that these foods significantly reduce heart disease. So, the best way to get omega-3 fatty acids is to naturally include them in your diet. Keep an eye out for oily fish such as wild salmon, sardines, mussels, rainbow trout and Atlantic mackerel.

If you are taking medications that affect blood clotting, you should consult your doctor before taking omega-3 supplements.

fiber

According to the Mayo Clinic, a high-fiber diet can help lower blood cholesterol levels. The clinic reports studies have shown that fiber-rich foods can also lower blood pressure and inflammation, which can improve your heart health.

The clinic also says that those who don't get enough fiber, especially soluble fiber, may benefit from supplements such as Metamucil, Consil and lemongrass.

Although there is no evidence that daily fiber supplements do any harm, they can cause side effects such as gas and bloating. The Mayo Clinic also recommends that if you have Crohn's disease or a bowel obstruction, you should talk to your doctor before taking fiber supplements.

magnesium

Not getting enough magnesium can cause palpitations. This is because magnesium helps your body maintain a stable heart rate and lower blood pressure. According to the Cleveland Clinic, a deficiency of this mineral can also cause fatigue, loss of appetite, muscle cramps, nausea and a general feeling of weakness.

If you want to increase your magnesium levels naturally , eat whole grains and dark green leafy vegetables. You can also get magnesium from low-fat milk, yogurt, soy, baked beans, peanuts, almonds and cashews.

You can also get your daily amount of magnesium through supplements, although health experts recommend consuming magnesium-rich foods as the best option. If you have end-stage liver or kidney disease, you should be extra careful not to take too much magnesium, especially in supplement form, as too much of this mineral can be toxic. It is very rare to get too much magnesium from food. This is probably due to overuse of supplements.

Coenzyme Q10

Coenzyme Q10 or CoQ10 is an antioxidant that the body produces itself. However, the levels of CoQ10 you produce decline with age. The Mayo Clinic reports that people with heart disease often have lower levels of CoQ10.

However, you can take supplements to increase your levels of this antioxidant. According to the Mayo Clinic, you can take CoQ10 supplements in capsules, chewable tablets, liquids, and powders.

According to the Mayo Clinic, coenzyme Q10 improves the condition by reducing the risk of congestive heart failure. It can also help lower blood pressure. When combined with other nutrients, it can even help people who have had heart valve or bypass surgery.

The Mayo Clinic reports that CoQ10 supplements are associated with few and generally mild symptoms, including loss of appetite, nausea, diarrhea, and upper abdominal pain. Avoid taking coenzyme Q10 if you are taking Coumadin (warfarin).

folic acid

Folic acid, also known as vitamin B9, can help maintain proper blood homocysteine levels when used with vitamins B6 and B12. This is important: High levels of the amino acid homocysteine are linked to an increased risk of heart disease. Folic acid supplementation does not reduce the risk of heart disease, but it does help protect against heart disease such as stroke. The CDC also recommends that women who may become pregnant take 400 micrograms of folic acid daily. In fact , this B vitamin helps prevent birth defects.

The Mayo Clinic states that the best source of folic acid is a diet high in dark green leafy vegetables, beans, peas and nuts. You get plenty of folic acid from fruits such as oranges, lemons, bananas, melons and strawberries.

You can also get folic acid in its synthetic form from vitamins and foods fortified with this vitamin, such as cereals and pasta. The Mayo Clinic recommends folic acid supplements for people who are malnourished or have medical conditions that affect their body's ability to absorb folic acid.

Folic acid supplements have mild side effects, such as nausea, loss of appetite, confusion and irritability. Sleep disturbances may also occur after taking folic acid supplements.

Risks of dietary supplements for heart health

The most common forms of heart-healthy supplements, such as folic acid, magnesium, and fiber, have mild side effects. But if you have certain health conditions, such as kidney disease, Crohn's disease or blood clotting problems, you should discuss any supplement with your doctor before taking it.

It is also important to note that the best way to get minerals and vitamins is through a healthy diet. Health experts recommend a diet rich in seafood, green leafy vegetables, beans, fruits and lean meats. If you stick to the right diet, you usually don't need to take any supplements.