Key takeout
- Coq10, fish oil, plantain shells, plant sterols and red yeast rice are five best supplements for heart health.
Lifestyle factors such as eating a balanced diet and staying physically active are important for optimal heart health.
Always consult with your healthcare provider before taking your new supplement to meet your safety and healthy needs.
A healthy heart is essential for overall well-being. From pumping nutrients and oxygen-rich blood throughout your body to helping to remove waste and toxins, your heart works hard to keep you alive and functioning at its best.
With heart disease continuing to be the number one cause of death in the United States, it is clear that taking proactive steps to maintain the shape of the heart is paramount. One of the best ways to do this is to focus on lifestyle factors such as physical activity, diet, sleep, and stress management. Nutritional supplements are becoming increasingly popular among people seeking to support cardiovascular health. However, there are so many options and conflicting research into what is actually worth taking is challenging to put the supplement passages at a disadvantage.
We consulted an expert nutritionist to identify key supplements that could make a difference in supporting your heart health. Whether you’re looking to lower your total cholesterol levels, improve your blood pressure, or improve your overall cardiovascular function, this article will help you to take a closer look at the five best supplements for heart health and make an informed decision. Your mind works tirelessly for you. It’s time to return a favor.
1. COQ10
CoQ10, short for Coenzyme Q10, is a compound produced by the body that helps generate cellular energy and acts as a powerful antioxidant to protect it from cell damage. The highest levels of CoQ10 can be found in the heart, liver, pancreas and kidneys, but in almost every cell in the body.
“It is produced in all cells, but production can drop with age, and levels often go low in people with heart disease.” Kelly Jones, MS, RDa registered dietitian certified sports. Due to reduced COQ10 levels, studies suggest that CoQ10 supplements may help improve myocardial function and protect against negative cardiovascular outcomes, including death. ,
Supplements come in two forms: ubiquinone and ubiquinol. Both forms are naturally found in the body. However, they differ slightly in chemical structure, with ubiquinol being a reduced or active form of COQ10. Ubiquinol is thought to be more readily absorbed, but studies suggest that ubiquinone is more protective against heart disease, especially in the presence of heart failure.
2. Fish oil
Without eating fish, you may be missing out on important nutrients for heart health: omega-3 fatty acids. Fish oil supplements derived from fatty fish, such as salmon, primarily provide concentrated doses of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “These omega-3s have been shown to offer a variety of cardiovascular benefits, including reduced inflammation, lower triglycerides, improved heart rate variability, and vascular protection,” he says. Tony Castillo, MS, RD, LDN, A nutritionist in sports and performance and owner of nutrition for performance in Florida.
More research is needed, but one study found that people taking fish oil supplements had a 16% reduction in their risk of heart disease compared to people not taking fish oil.
“Some studies have raised questions about potential risks such as atrial fibrillation and stroke. [when taking fish oil supplements] In certain populations, the overall evidence suggests that fish oil, when used properly, can be a valuable tool for improving heart health. It is important to choose high-quality supplements using purified EPA and DHA to ensure safety and efficacy,” adds Castillo.
3. Osilium shell
The plantain shell is Ovata Plantago plant. Opsilium is widely known for its ability to improve digestive health, but its mental benefits are also worth noting. Adiana Castro, MS, RDN, Metabolic nutritionist and owner of Compass Nutrition in New York City explains that Oricate is a source of soluble fiber. This means it binds to cholesterol and helps to remove it from the body before it can be absorbed. This effect can help lower “bad” LDL cholesterol levels, an important risk factor for heart disease.
Additional benefits include regulating blood glucose levels. This helps reduce the risk of diabetes, another risk factor for heart disease, and helps promote healthy blood pressure levels by improving arterial function and promoting balanced sodium levels.,
Castro recommends starting with a small amount of plantain shell and gradually increasing the amount over time to minimize side effects such as gas and bloating. “Starting with 3 grams, if your body can handle it, it works up to 10 grams per day,” she advises.
4. Plant sterols and stanols
Plant sterols and stanols are naturally occurring substances found in small amounts of fruits, vegetables, nuts and seeds. These compounds are structurally similar to cholesterol, and can compete with cholesterol for absorption in the gastrointestinal tract. “They block the absorption of cholesterol in your diet and help lower the ‘bad’ cholesterol in your LDL,” says Castro. By blocking cholesterol absorption, sterols and stanols may help lower LDL cholesterol levels without affecting (“good”) HDL cholesterol.
One study found that consuming 2-3 grams per day of plant stanol esters reduced LDL cholesterol by 9% to 12%, while another study found that LDL particles were less likely to aggregate together, potentially reducing the risk of arterial occlusion.,
5. Red yeast rice
Red yeast rice is made by fermenting rice and calling it a certain type of yeast Monascus Purpureus. This process produces a compound called monacholine, which contains monacholine K. Monacolin K is a chemically identical compound to lovastatin, a prescription drug used to lower cholesterol levels. Therefore, studies suggest that red yeast rice may help lower total and LDL cholesterol levels by working in the same way as statin drugs.
One study found that ingesting 200 milligrams of red yeast rice daily for eight weeks significantly reduced blood pressure, LDL cholesterol, and total cholesterol levels in people with mildly elevated cholesterol levels.
Other Tips for a Healthy Heart
Supplements are just one tool to promote heart health. When it comes to keeping your mind strong and healthy, it’s important to focus on improving your overall lifestyle, including exercise and dieting habits. Below are some important tips for improving heart health.
- Eating a balanced diet: Mediterranean diet is a good example of a healthy heart diet pattern. This diet prioritizes minimally processed foods, including whole grains, legumes, lean protein, healthy fats and plenty of fresh produce, limiting foods that add saturated fats and sugar.
- Exercise regularly: Engaging in regular physical activities such as walking, jogging, and cycling can go a long way in keeping the heart muscle strong. Even just five minutes a day is beneficial.
- Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol use can worsen heart health. Aim to minimize your alcohol intake and try one of these non-alcoholic drinks instead.
- Stress Level Management: In addition to emotional sacrifices, stress can have a negative impact on physical health, including the heart. From deep breathing exercises and journaling to yoga practice and garden patterns, there are many ways to help reduce stress levels. Most importantly, find a stress relief that you can do consistently.
- Schedule regular health checks: Visiting your doctor at least once a year is important to keep in mind your blood pressure levels, cholesterol levels, and overall heart health.
Conclusion
Supporting your mind is one of the most important investments you can get in your overall health and taking certain supplements may help. According to a nutritionist, Coq10, fish oil, plantain shells, plant sterols and red yeast rice should be consulted with your doctor first.
Keep in mind that no supplements can compensate for poor diets or sedentary lifestyles. For optimal heart health, enjoy a nutritious diet, stay physically active, and focus on managing stress levels. Combining informed supplement options with a mentally healthy lifestyle allows you to take proactive steps to protect this important organ and support your long-term health. Always listen to your body and seek professional guidance before starting a new supplement. Your heart deserves the best care you can give it.
