The heart beats approximately 2.5 billion times during its average life, pumping millions of gallons of blood to all parts of the body. This constant flow carries oxygen, fuel, hormones, other compounds and a multitude of essential cells. It also eliminates metabolic waste. When the heart stops, the essential functions fail, some almost instantly. Given the endless workload of the heart, it is a wonder that it performs so well, for so long, for so many people. But it can also fail, due to poor nutrition and lack of exercise, smoking, infections, unfortunate genes, etc. Atherosclerosis is a key problem. It is the accumulation of pockets of high cholesterol fats inside the arteries. These pockets, called plaques, can limit the flow of blood to the arteries that feed the heart (the coronary arteries) and other arteries throughout the body. When a plaque breaks, it can cause a heart attack or stroke. Although many people develop some form of cardiovascular disease (a generic term for all diseases that affect the heart and blood vessels) as they get older, this is not inevitable. A healthy lifestyle, especially at an early age, contributes significantly to the prevention of cardiovascular diseases. Lifestyle changes and medications can quell heart-damaging tendencies, such as high blood pressure or high cholesterol, before they cause injury. And a variety of medications, operations and devices can help keep the heart in case of injuries. Heart problem is the main issue regarding health That is why it is so important to emphasize the need to improve support for heart health. When it comes to general health, ignoring the health of your heart would be like forgetting to put a motor in your car. In fact, the heart pumps oxygen rich in blood to all parts of the body. Without a healthy heart, your body simply could not sustain life. That is why it is essential to take care of your heart in ways such as diet and exercise to improve the quality and quantity of your life. In terms of nutrition, a heart-healthy diet, which includes whole foods such as fruits and vegetables high in fiber and processed foods with low sodium content, is ideal. It is equally important to stay active often to maintain the strength of the heart muscle and control your weight to reduce the risk of heart disease. It is also necessary to stop smoking or not to start and manage stress to reduce the risk of high blood pressure that can lead to heart disease and stroke. Along with these lifestyle changes, supplements can be essential to fill gaps in your healthy lifestyle to prevent heart disease. In fact, research shows that some nutrient deficiencies can compromise the health of your heart. This study showed that one in five people with heart failure lacked nutrients such as vitamin A, calcium, magnesium, iodine and selenium, as well as vitamin D. Therefore, in addition to the healthy lifestyle habits mentioned above, adding a supplement to your daily routine can be beneficial. So, let’s talk about the top ten supplements that can help you improve your heart’s health.
Antioxidants, by definition, help fight inflammation and oxidative stress in the body, which can lead to chronic diseases such as heart disease. Examples of antioxidants are beta-carotene and vitamins C and E. Although you can eat these vitamins in the form of colorful fruits and vegetables, you may not eat enough of these foods on a daily basis. Therefore, taking such vitamins as a supplement can help fill in the voids of nutrients in your diet and thus improve the health of your heart. Beta-carotene, in particular, is an antioxidant that becomes carotenoid in the form of vitamin A in the body. This fat-soluble vitamin is essential for vision, immune health and reproduction in the body. Studies show that lycopene, a potent carotenoid, can dramatically improve heart health. Research shows that by reducing inflammation, lycopene increases the body’s ability to use nitric oxide. This, in turn, has shown that it improves the dilation of blood vessels in people with heart disease. By doing so, lycopene can help improve the health outcomes of the heart and prevent heart disease in healthy people.
Coenzyme Q10 or CoQ10 is another effective antioxidant to improve heart health. CoQ10 is naturally produced by the body, but sometimes a person may not have enough to maintain optimal health. For example, as people get older, the levels of CoQ10 in the body decrease. In addition, it has been shown that people with heart disease have lower levels of CoQ10. Therefore, people at risk of low concentrations of the compound are recommended to supplement their diet with CoQ10. In fact, research shows that CoQ10 can protect heart disease in the elderly. This study involved a group of healthy older adults who received a daily supplement of CoQ10 and selenium for four years. The results of the study show that the protective effect of this supplement not only lasted during the four-year study period, but also extended during the 12-year follow-up period. In addition, other recent research shows that CoQ10 can help reduce lipid levels. A meta-analysis of eight clinical trials, the results of which show that CoQ10 supplementation can be effective in reducing total cholesterol. Since high cholesterol levels are a major risk factor for coronary heart disease, these results show that CoQ10 can help reduces the risk of heart disease in a person.
Selenium, as mentioned above, can play a role in improving heart health. It is an essential nutrient that is needed in the body for the metabolism, reproduction and protection of thyroid hormone against oxidative damage. Younger should take 55 micrograms of selenium everyday for maximum health. You can eat selenium in food, but nutrient-rich foods such as Brazil nuts, yellow fin tuna, sardines and canned shrimp are not common in the refrigerator or in the pantry. That’s why selenium supplementation is probably ideal for most people. Research has shown that selenium supplementation is useful for improving heart health and associated metabolic health. One study showed that selenium supplementation decreased C-reactive protein, an inflammatory marker. This result suggests that selenium may help reduce inflammation and oxidative stress in the body in people with heart disease. Another study examined the effect of selenium consumption by Brazil nuts on lipid levels. This study revealed that only a portion of Brazil nuts could improve the lipid profiles of healthy people. Finally, a meta-analysis examined selenium supplements and their impact on metabolic health. The results of the study show that supplementation with selenium can reduce insulin levels and improve insulin sensitivity. It is good for heart health because insulin sensitivity is a risk factor for heart disease and diabetes.
B vitamins are eight water-soluble nutrients that play a vital role in brain function, energy production, DNA synthesis and repair, among others. In addition, several studies have shown that certain B vitamins play an important role in heart health problems. B vitamins can be found in animal and plant sources, but they have been shown to be more bioactive than in animal sources. For this reason, those who do not consume enough animal products, such as those who consume mainly herbal diets, such as vegetarians, may lack B group vitamins. Therefore, supplementation would be necessary in such cases to ensure that these people can fully benefit from the benefits of Group B vitamins. Research has shown that lower levels of B vitamins in the diet and blood are related to oxidative stress and high homocysteine levels of amino acids in the blood. These two reasons are main cause for greatly increase the risk of heart disease. Therefore, it can be suggested that supplementation with vitamin B can reduce these risk factors. Studies have focused on the effects of niacin supplementation on heart health outcomes. One study showed that prolonged-release niacin can help reduce residual cholesterol levels and increase “good” high-density lipoprotein (HDL) cholesterol levels in coronary patients. This result is significant because the residual cholesterol is a combination of very low density and intermediate density lipoproteins. These lipoproteins have a high risk of plaque in the arteries, which increases the risk of heart disease and related health problems. However, no study has confirmed that taking niacin with stating therapy is beneficial. Therefore, talk to your doctor before adding new supplements to your current regimen.
Although vitamin D is well known for its benefits for bone health. its benefits for heart health are just beginning to emerge. Vitamin D is a fat-soluble vitamin found in very few foods such as salmon, swordfish, tuna, cod liver oil, enriched milk or orange juice, for example. to name a few. Then, most people depend on sun exposure to absorb their daily dose of vitamin D. However, vitamin D deficiency can occur in those who live in certain climates or who often do not go outside. In these cases, people may need supplements to meet their daily minimum requirements of 600 IU of vitamin D per day. To know if your intake of vitamin D is low, you should ask your doctor for a blood test, since it is usually not included in the annual average of laboratory tests. With regard to heart health, vitamin D research is still in its infancy. However, research to date has linked an increased risk of heart disease risk factors with lower levels of vitamin D. In addition, these observational studies should be followed by larger clinical trials before this causal link can be confirmed. Meanwhile, if you are deficient in vitamin D, it may be beneficial to take vitamin D as recommended by your health care provider.
Carnitine, an amino acid found in all cells of the body, is essential for the production of energy. Most people produce enough carnitine in the body naturally to meet their daily needs. However, some people take carnitine, also known as L-carnitine, to improve their performance or replenish their carnitine stores as they get older. In fact, some research shows that L-carnitine can improve cognitive function in older people. Other promising benefits of L-carnitine, however, are related to heart health. Research shows that L-carnitine can reduce the risk of several factors of cardiac health such as hypertension, hyperlipidemia and obesity. In addition, in individuals with diseased heart muscle, L-carnitine levels may be low, so supplementation may improve the results for heart health. Studies show that supplementation with L-carnitine has been shown to significantly increase the “good” cholesterol of high-grade lipoproteins.
Magnesium is a mineral found in cells and bones, essential for the production of energy in the body, as well as for the control of nerves, muscle contraction and control of heart rate. Therefore, it is not surprising that magnesium is an important factor in heart health. Most adults should consume between 310 and 420 milligrams of magnesium per day in foods such as almonds, peanuts, cashews and legumes such as soybeans and black beans. However, if a person does not eat enough of this type of food, they may suffer health problems related to low magnesium intake, such as increased risk of bone and heart health problems. In fact, research shows that people with higher levels of circulating magnesium have a lower risk of cardiovascular disease. In addition, higher levels of magnesium intake have been associated with risk factors for heart disease such as metabolic syndrome and diabetes. With this in mind, it may be advantageous to start taking a magnesium supplement if you are currently at risk for heart disease.
Turmeric with golden spices, commonly used in Indian cuisine, has powerful benefits for heart health. These benefits come from curcumin, an active compound, which represents approximately 2 to 3% of the total weight of turmeric. Black pepper is often eaten with curcumin to help improve bioavailability, or the body’s ability to use the compound. Research shows that curcumin can help control inflammatory conditions such as arthritis, anxiety, hyperlipidemia, metabolic syndrome and exercise-induced inflammation. By reducing the levels of lipids in the body, curcumin can help reduce the risk of heart disease in people with cardiovascular risk factors. The research also shows that curcumin compounds can also promote healthy blood circulation, which could help reduce the risk of heart disease. The cardio protective properties of curcumin alone are reason enough to add this supplement to your heart health routine.
Omega-3 Fatty Acids
A healthy diet for the heart is known for its healthy fats, such as omega-3 fatty acids from nuts, seeds, avocados and fatty fish such as salmon. The supplementation of this fatty acid also has significant benefits for the health of the heart. Research shows that omega-3 fatty acids can help improve endothelial function by promoting the release of nitric oxide, which contributes to healthy dilation of blood vessels and reduction of inflammation in vessels. The strongest evidence on omega-3 fatty acid supplementation and heart health is related to research linking the supplement to the prevention of cardiac death. And although more studies are needed to confirm other heart health benefits of these supplements, it would not be harmful to add such a supplement to your diet to improve the results of heart health.