Whether you want to improve your heart health and/or avoid long-term health problems, you may be thinking about whether you need heart supplements. In reality, one of the most effective ways to improve your heart health isn’t to take prescription medicine or a supplement from the drugstore. It means eating a heart-healthy diet rich in vitamins and minerals but low in saturated fat and sodium. Even though inflammation plays an important role in the development of cardiovascular disease, many items contained in the average American diet promote low-level inflammation throughout the body.
However, for those people who may not be able to have a heart healthy diet for various reasons, supplements may be a good alternative. Let us take a look at some of the best heart healthy supplements available today.
Omega-3 fatty acids
Fatty fish, such as sardines, mackerel, and salmon, are high in omega-3 fatty acids, which have been linked to decreased triglycerides, blood pressure, inflammation, and heart disease, and stroke risk. Omega-3s are also found in flaxseed oil, chia seeds, walnuts, and canola oil, in addition to fish. Your omega-3 levels may be checked with a blood test, and if you’re low, your healthcare professional may recommend a supplement. A daily intake of 1 gram of omega-3 supplement is thought to be a decent place to start. However, if a patient’s triglyceride levels are high, some doctors may urge them to raise their dose.
It not only enhances the flavor of almost anything, but it may also help to lower blood pressure. It may reduce your risk of blood clots by slowing the buildup of plaque in your arteries. Garlic in food and supplements, according to research, may help.
Inositol, a carbohydrate inherent in our bodies, may also aid blood sugar management by boosting insulin sensitivity. In addition to decreasing weight and following a balanced eating plan rich in nutrients but low in fat and calories, inositol may help lower insulin resistance. Women who took 4 grams of inositol per day increased their insulin sensitivity, blood pressure, and cholesterol levels, all of which may lower their risk of heart disease, according to one research.
Grape seed extract
High dosages of grape seed extract (GSE) may successfully control blood pressure in persons diagnosed with early-stage high blood pressure (prehypertension), according to studies. The research discovered that ingesting 100mg–800mg of GSE daily for eight to 16 weeks decreased blood pressure considerably.
Vitamin D, according to researchers, protects bones, increases energy, and regulates insulin levels, all of which are beneficial to your heart and general health. Increasing vitamin D levels by sun exposure i.e. five to ten minutes, two to three times per week, eating vitamin D-rich foods i.e. eggs, cheese, tuna, fortified milk, cereals, and juices, or taking a supplement, according to one research, may help to decrease high blood pressure. Vitamin D has also been linked to a lower risk of stroke and diabetes in other research.
Even though your body requires magnesium to function properly, research suggests that up to 50% of Americans are magnesium deficient. High blood pressure, plaque buildup, and high cholesterol have all been linked to low magnesium levels. People claimed that taking a low-dose magnesium supplement can help lower cortisol, the body’s primary stress hormone. Cortisol also has a role in blood sugar management and inflammation reduction.
Folate (folic acid)
In persons with high blood pressure, this B vitamin has been found to reduce the risk of heart attack and stroke. While folate is best obtained through meals such as vegetables, legumes, and citrus fruits, certain persons with celiac disease or an inflammatory bowel condition such as Crohn’s disease may need a folate supplement. Tlutely no harm to taking a supplement if you’re lacking in folate. Folic acid, when given regularly, was proven to lower the risk of stroke in one research. Folic acid, a B vitamin, reduces homocysteine levels, which have been related to heart disease. However, no research has shown that folic acid lowers the risk of recurring heart attacks or strokes.
While the body produces CoQ10 naturally, you may increase your intake by eating foods like salmon, tuna, broccoli, and cauliflower. For those already taking cholesterol-lowering statin medication, adding a CoQ10 supplement can reduce the muscle aches and joint pain some people experience as a side effect of statins. Doctors in a number of other countries recommend that patients take both stains and CoQ10. CoQ10 capsules are also used to counteract the side effects of statins, or cholesterol-lowering drugs. Why? These medications may reduce the quantity of CoQ10 produced by the body. Some physicians recommend taking a CoQ10 supplement to compensate for the loss, in the hopes of alleviating muscular discomfort and weakness. However, the use of CoQ10 for muscular soreness induced by statins is not supported by scientific data.
Fiber, which may be found in fruits, grains, vegetables, and legumes, aids in the absorption of cholesterol from the food you eat. Consume at least 25 to 30 grams of it every day. Aim for 38 grams of protein per day for men under the age of 51. Food is the most convenient method to get your daily dose, but supplements are also an option. Blond psyllium husk, which is often included in fiber supplements, has been demonstrated to lower “bad” LDL cholesterol levels. It may also increase HDL, the “good” sort. Methylcellulose, wheat dextrin, and calcium polycarbophil are some other fiber supplements. Increase your fiber intake gradually if you’re using a fiber supplement. This may aid in the prevention of gas and cramps. When increasing your fiber intake, it’s also crucial to drink enough water.
How do you choose a vitamin for heart health?
Researchers advise searching for items that don’t include undesired components like artificial colors or fillers when purchasing heart health pills. Before you start taking supplements, speak to your doctor about being tested to determine whether you’re lacking in any vitamins or minerals. Look for supplements that have the USP Verified label on them as well. The USP is a non-profit organisation that establishes nationally recognised public quality standards for dietary supplements. Their approval signifies that the product has satisfied high-quality requirements.