Maintaining heart health is a major concern for many, especially as they age.
While diet and exercise are crucial, natural supplements are increasingly being recognized for their potential benefits to heart health.
This review will explore some of the most popular heart-healthy supplements, the research supporting their use, and how they might be integrated into your heart care routine.
Omega-3 Fatty Acids: Omega-3s are one of the most well-researched supplements for heart health.
Found naturally in fish like salmon and sardines, these fatty acids are known for their ability to reduce inflammation, lower blood pressure, and decrease triglycerides.
Several studies suggest that omega-3 supplements can also reduce the risk of arrhythmias (irregular heartbeats), which can lead to heart attacks.
The American Heart Association recommends eating fish at least two times per week, but for those who don’t consume fish, taking an omega-3 supplement might be a helpful alternative.
Coenzyme Q10 (CoQ10): CoQ10 is a compound made naturally in the body that helps cells produce energy. It’s particularly important for heart cells, which have high energy needs. Levels of CoQ10 can decrease with age and in people with heart disease.
Supplementing with CoQ10 may help improve heart function and reduce oxidative stress, which can lead to vascular damage. Evidence also suggests that CoQ10 might be beneficial for those taking statins to lower cholesterol, as statins can reduce the natural levels of CoQ10 in the body.
Magnesium: This mineral plays a crucial role in over 300 enzyme reactions in the human body, including those important for heart rhythm. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and also keeps bones strong.
Magnesium deficiency has been linked with a range of cardiovascular problems, including hypertension, heart disease, and arrhythmias. Magnesium supplements can help, but they should be taken with care as too much can cause side effects like digestive issues.
Garlic: Known for its distinctive smell and taste, garlic supplements have been shown to have potential cardiovascular benefits. Research indicates that garlic can modestly reduce levels of cholesterol and blood pressure.
It’s also been shown to help slow the progression of atherosclerosis (the buildup of plaque in arteries). The active ingredient believed to be responsible for these benefits is allicin, which is released when garlic is crushed or chewed.
Green Tea: Rich in antioxidants known as catechins, green tea has been associated with a variety of health benefits, including heart health.
Studies suggest that drinking green tea can help lower cholesterol levels and reduce the risk of both heart disease and stroke. Green tea extract can also be taken as a supplement and may offer similar benefits.
Fiber: Although not typically considered a supplement, increasing dietary fiber with supplements like psyllium husk can significantly benefit heart health. Fiber helps to lower cholesterol levels and manage blood sugar levels, reducing cardiovascular risk.
Plant Sterols and Stanols: These naturally occurring substances found in small quantities in many fruits, vegetables, nuts, seeds, cereals, and legumes can help lower cholesterol.
They are structurally similar to cholesterol and can block the absorption of cholesterol from the digestive system. Supplements and fortified foods like margarines and orange juice can make it easier to get the recommended amounts to achieve cholesterol-lowering effects.
While these supplements can support heart health, it’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking other medications.
Supplements should complement, not replace, conventional medical treatment and a healthy lifestyle. With the right approach, natural supplements can be a valuable part of your strategy to maintain a healthy heart.
If you care about heart health, please read studies about the best time to take vitamins to prevent heart disease, and calcium supplements could harm your heart health.
For more information about health, please see recent studies that blackcurrants can reduce blood sugar after meal and results showing how drinking milk affects risks of heart disease and cancer.
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