Dietary supplements are products that contain dietary ingredients for good heart health. These ingredients can be minerals, vitamins, herbs, amino acids, or other substances that can be used to supplement a diet. They can be in the form of a pill, tablet, capsule, or liquid.
Although supplements have significant benefits for your heart health, they can’t be used as a medication against heart disease. Nevertheless, they help lower blood pressure, lower cholesterol, maintain a healthy weight, and other components that put you at risk of heart disease. Supplements should be used with other health strategies like regular exercise, a healthy diet, maintaining a healthy weight, managing stress, and healthy sleeping habits.
Supplements have enormous health benefits but can also be dangerous when interacting with or with prescribed medication. Therefore, before you start taking any new supplement, it’s essential to visit your doctor for detailed insight. If you’re looking forward to purchasing healthy supplements for your heart, you may want to check Wizard Pharmacy.
Here are some of the best supplements for good heart health:
- Omega-3 Fatty Acids
While dietary fat is considered bad for the heart and should be avoided, some unsaturated fats like omega-3 fatty acids are healthy for your heart. Omega-3 fatty acids have three parts that are beneficial to your heart. They are the docosahexaenoic acid (DHA), alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA). ALA is found in plant foods like soybean, olive, canola, walnuts, and flaxseeds. EPA and DHA are found in fish such as tuna, salmon, herring, mackerel, trout, and cod. Omega-3 fatty acid supplements are also available.
Omega-3 fatty acids supplements have been linked with lowering blood pressure, triglycerides, inflammation, and the risk of having irregular heartbeat (arrhythmias), factors known to cause heart disease. Omega-3 supplements can also increase high-density lipoproteins (HDL), referred to as “good” cholesterol. HDL helps remove excess cholesterol from different body parts, including the heart.
A study published by European Heart Journal found that individuals who consumed fish one to three times a month, once per week, four times per week, and more than five times a week, lowered their death risk from heart disease by 21%, 29%, 31%, and 34% respectively, compared to those who didn’t consume fish. This study suggests that taking omega-3 fatty acids supplements helps reduce the risk of death from cardiovascular diseases for both men and women. It has also been shown to reduce the risk factors for heart disease.
- Magnesium
Magnesium is a vital mineral with many benefits for your body, including maintaining a healthy heart. Its sources include dark leafy vegetables, whole grains, and supplements. These supplements come in different forms: magnesium gluconate, magnesium citrate, magnesium hydroxide, and magnesium sulfate.
Research shows that about 50% of Americans are deficient in magnesium. Magnesium deficiency is associated with some risk factors for heart disease like high blood pressure, high cholesterol, and plaque buildup. Magnesium deficiency also lowers cortisol, a hormone that regulates the body’s response to stress, reduces inflammation, and regulates blood sugar levels
In a randomized control trial involving patients with magnesium deficiency, half of the patients took 365mg of magnesium supplement twice a day for six months, while the other half took a placebo. After the study, those who took magnesium supplements showed improved heart and blood vessel function compared to those who took a placebo.
- Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a nutrient occurring naturally in the body. The cells in your body use it to create the energy needed for cell growth and maintenance. CoQ10 is found in meat organs like the liver, heart, and kidney. Globally, CoQ10 supplements are among the best-selling supplements.
Coenzyme Q10 is linked with reduced blood pressure, inflammation, cholesterol levels, and risk of heart attacks. CoQ10 supplements also help increase HDL cholesterol which may reduce the risks of cardiovascular disease. On the other hand, low levels of CoQ10 are linked to tissue damage to the heart in an instance of a heart attack.
A randomized study published in the Journal of the American College of Cardiology Heart Failure found that CoQ10 reduced deaths in participants with chronic heart failure by half. The study also found that patients who took CoQ10 after a heart attack reduced rates of subsequent heart attacks from 45% to 24.6%.
- Fiber
Fiber is found in berries, avocados, dried fruits, and broccoli. However, fiber supplements are available for those who can’t get enough from food. There are two types of fiber; soluble and insoluble.
Soluble fiber helps reduce “bad” Low-Density Lipoprotein (LDL) and overall cholesterol by removing the cholesterol particles before they are absorbed. Fiber reduces the risk of type 2 diabetes by up to 30% and the risk of stroke by up to 36%. All these conditions are tied to heart disease.
Furthermore, fiber encourages a healthy weight by giving you a feeling of fullness that helps avoid hunger. It’s also linked to lowered blood pressure. For instance, in a study published in the Journal of Hypertension, researchers reviewed studies on the effects of fiber on blood pressure and found that fiber was linked to a significant reduction in both systolic and diastolic blood pressure in patients with high blood pressure.
- Garlic
Apart from making food tasty, garlic has positive effects on heart health. Garlic and garlic supplements help lower blood pressure, prevent cell damage, reduce plaque buildup, and regulate cholesterol levels.
A study published in Experimental and Therapeutic medicine found that garlic supplements helped reduce blood pressure. Low blood pressure alleviated the risk of heart disease by 16-40%.
Another study published in the International Journal of Preventive Medicine, which involved participants aged 30-60, found that garlic and lemon juice helps lower blood pressure and reduce “bad” LDL and overall cholesterol.
The Bottom Line
If you’ve been diagnosed with high cholesterol, high blood pressure, or diabetes, the above supplements will help lower the risks of developing heart disease. However, these supplements work well with a healthy lifestyle like a healthy diet, regular exercise, and maintaining a healthy weight.
Just like medication, supplements can have side effects or trigger allergic reactions. Therefore, before taking any supplement, consult your doctor or pharmacist. Also, if you’re on any medication or other supplements, always inform your doctor for advice.
