5 Best Supplements for Heart Health
this Centers for Disease Control and Prevention Reporting A person dies from cardiovascular disease every 34 seconds, which is the main cause of death among Americans. The CDC also said about 697,000 people in the United States died of heart disease in 2020. About one out of every five people reported this year. However, preventing cardiovascular disease is not completely uncontrollable.
You can reduce your risk heart disease By eating a healthy diet. American Heart Association Recommended diet Limit excess calories, saturated fat, trans fat, sodium and dietary cholesterol, e.g. Mediterranean Diet. And, if you get enough vitamins and minerals from your regular diet, AHA also says taking certain supplements can help. Although the best way to get the vitamins and minerals you need is Food you eat every dayyou may be interested in using supplements to enhance your diet.
This is the best heart-healthy dietary supplement.
The best heart health supplements
If you don’t think your diet isn’t enough heart-healthy vitamins and minerals, there are several supplements you can choose from.
omega-3s
Research shows omega-3 fatty acids Can help prevent heart disease and stroke. this National Center for Complementary Health Point out people who eat a seafood-rich diet – omega-3 fat – It is unlikely to die of a heart disease. These studies compared people who ate seafood at least once a week, and those who seldom or never had it.
You can buy supplements containing omega-3 fats, such as those containing fish oil or cod liver oil. However, several studies on these supplements found no conclusive evidence that these products greatly reduced heart disease. Therefore, the best way to take omega-3 fat is to get it naturally in your diet. Looking for Fat 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 any Omega-3 supplements.
fiber
according to Mayo Clinic. Research shows that high-fiber foods may also lower blood pressure and inflammation, both of which can enhance your heart health, the clinic says.
The clinic also notes that those who do not get enough fiber from their diet, especially soluble fiber, can benefit from taking it Fiber Supplements For example metamucil, konsyl and citrucel.
While there is no evidence that daily use of fiber supplements can cause any harm, they can cause some side effects such as bloating and gas. Mayo Clinic also recommends that if you have a history of Crohn’s disease or a past history of intestinal obstruction, you should talk to your doctor before taking a fiber supplement.
magnesium
If you are not enough magnesiumyou may suffer from heart pal. That’s because magnesium can help your body maintain a steady heartbeat and lower blood pressure. Depending on the mineral’s lack, this mineral can also cause fatigue, loss of appetite, muscle cramps, nausea and general weaknesses. Cleveland Clinic.
If you want Improve magnesium levels Naturally, eat whole grains and dark green leafy greens. You can also get magnesium from low-fat milk, yogurt, soy, roasted beans, peanuts, almonds and cashews.
You can also get daily magnesium from supplements, although medical professionals recommend eating magnesium-rich foods as a better option. If you have end-stage liver or kidney disease, you should be especially cautious about eating too much magnesium, especially through dietary supplements, as too much of this mineral can prove toxic. It is very rare to consume excess magnesium from food. It is more likely to come from over-complement.
Coenzyme Q10
Coenzyme Q10 (or COQ10) is an antioxidant that your body produces on its own. However, as you age, you generate coq10 levels. Mayo Clinic says people with heart disease often suffer from Lower levels of COQ10.
However, you can take dietary supplements to increase the levels of this antioxidant. As Mayo Clinic says, you can take COQ10 supplements in capsules, chewable tablets, liquids and powders.
According to Mayo Clinic, COQ10 has been shown to improve conditions that reduce the risk of congestive heart failure. It may also help lower blood pressure. It can even help people when combined with other nutrients with heart valves and bypass surgery.
The Mayonnaise Clinic says there are few symptoms of CoQ10 supplements, usually mild, including loss of appetite, nausea, diarrhea and upper abdominal pain. If you are taking coumarin (Warfarin), avoid COQ10.
Folic acid
Folic acid can also help maintain the correct homocysteine ​​in the blood when it is used in combination with vitamins B6 and B12. This is important: High levels of homocysteine ​​- an amino acid – are associated with an increased risk of heart disease. Folic acid supplementation does not reduce the risk of heart disease, but helps protect heart disease (such as stroke). CDC also recommends women who may be pregnant Get 400 micrograms Folic acid every day. That’s because of this Vitamin B Helps prevent birth defects.
Mayo Clinic says The best source of folic acid It is a diet rich in dark green leafy vegetables, beans, peas and nuts. You will get a lot of folic acid in fruits like oranges, lemons, bananas, melons, and strawberries.
You can also obtain folic acid in its synthetic form in vitamins and foods reinforced with vitamins such as cereals and pasta. Mayonnaise clinics recommend providing folic acid supplements for people with poor diet or poor illnesses that can interfere with the body’s ability to absorb folic acid.
Folic acid supplements have mild side effects such as nausea, loss of appetite, confusion and irritability. You may also experience sleep disruptions after taking folic acid supplements.
Risk heart health supplements
The most common forms of heart health supplements such as folic acid, magnesium, and fiber have mild side effects. However, if you have certain health problems, such as kidney disease, Crohn’s disease, or blood clotting problems, you should discuss supplements with your doctor before taking them.
It is also important that the best way to get minerals and vitamins is through a healthy diet. Medical professionals recommend seafood, leafy greens, beans, fruits and lean meat in the diet. If you eat a proper diet, you usually don’t need to take any supplements.
