Keeping your heart healthy is a critical factor of overall health and wellness.
After all, leading a heart-healthy lifestyle can help make sure that this key organ remains strong for years to come. Taking certain steps can help keep your heart healthy and lower the risk of heart disease.
Some things you can do to help maintain a healthy heart include:
- Eating a healthy and well-balanced diet with regular meals
- Staying active and getting sufficient exercise
- Maintaining a healthy weight
- Avoiding smoking and staying away from secondhand smoke
- Keeping cholesterol and blood pressure levels under control
- Drinking alcohol in moderation
- Implementing effective strategies of stress reduction and management
Certain risk factors may cause individuals to be more likely to develop cardiovascular conditions. Risk factors include:
- Having high cholesterol or high blood pressure
- Smoking
- Being overweight or obese
- Not getting enough exercise
- Not eating a healthy diet
- Being over the age of 55
- Having a history of heart conditions
Aside from the ways mentioned to maintain excellent cardiac health, certain dietary supplements may also work to support your heart.
These are 7 of the best dietary supplements when it comes to keeping your heart healthy.
1. Magnesium
Magnesium is said to have plenty of health benefits for your bones, heart health, and stress reduction. Despite the common magnesium deficiency, it is one of several minerals that will keep you feeling healthy overall.
A magnesium deficiency is linked to several ailments, including:
- High blood pressure
- Heart rhythm problems
- High cholesterol
- Weak bones
For this reason, magnesium and magnesium supplements are thought to contribute to improved health.
Magnesium can be found in a variety of food sources, including:
- Pumpkin seeds
- Fortified foods such as fortified breakfast cereals
- Spinach
- Tuna
- Almonds
- Black beans
- Potatoes
Another analysis of magnesium and its effects on heart health concluded that magnesium is a key contributor to a solid and healthy heart. This is mainly due to its involvement in maintaining your cell membrane potential, mitochondrial function, and antioxidant properties.
Thus, magnesium supplements may be very beneficial for heart health and may make a great addition to your vitamin regimen!
2. Fiber
Fiber is essential for good health for a variety of reasons, and it is mainly found in fruits, vegetables, whole grains, and legumes.
There are two types of fiber, including:
- Soluble fiber -- which has benefits when it comes to blood cholesterol and glucose levels. Soluble fiber is found mainly in oats, peas, beans, citrus fruits, apples, and carrots.
- Insoluble fiber -- which is beneficial for digestive health and bowel regularity. Insoluble fiber is found in whole wheat flour, nuts, beans, and vegetables.
Whole grains are one of the best ways to get sufficient amounts of fiber and also offer many benefits when it comes to lowering cholesterol.
3. L-Carnitine
L-carnitine, or carnitine, is derived from an amino acid and can be found in nearly all of the cells in your body.
L-carnitine works to support your body’s production of energy by transporting certain types of fatty acids into the mitochondria, and it also works to prevent the accumulation of toxic compounds.
L-carnitine can be found in the following food sources:
- Beef
- Milk
- Cod
- Chicken Breast
- Ice Cream
- Cheddar Cheese
- Whole Wheat Bread
- Asparagus
Because carnitine is present in such a variety of foods, it is often not necessary to supplement it.
However, L-carnitine supplementation may be beneficial if you want to support your heart health.
4. Omega-3 Fatty Acids
Omega-3 fatty acids have long been promoted because of their potential benefits for heart health. In fact, eating at least two servings of fish each week can support heart health due to the high levels of omega-3 fatty acids.
Foods that are high in omega-3 fatty acids include:
- Flaxseeds
- Walnuts
- Canola oil
- Soybeans
- Chia seeds
- Leafy green vegetables
- Fortified foods such as fortified breakfast cereals
Thus, taking omega-3 supplements may be largely beneficial for your health. Consult with your doctor if this is something you are interested in.
5. Garlic
It may come as a surprise, but garlic has plenty of health benefits when it comes to your heart.
Garlic has soothing properties that may work to support healthy muscles and joints.
Additionally, garlic is thought to be beneficial for heart health because it can have a positive impact on your arteries and blood pressure. It is also said that the sulfur in garlic gets turned into hydrogen sulfide gas by your red blood cells. This gas may work to expand blood vessels and help regulate blood pressure.
Studies have found that garlic may be effective at maintaining healthy cholesterol and blood pressure, thus making it beneficial for the heart.
Other research has also concluded that garlic plays a positive role in platelet aggregation. Thus contributing to a healthy heart and blood pressure.
6. Green Tea
Green tea is full of antioxidants called polyphenols, and these antioxidants have been linked to healthy blood pressure levels and heart health. Consumption of green tea is also believed to help maintain healthy cholesterol levels to help your heart function, meaning that it may work to support good cholesterol, too.
A study found that green tea is highly beneficial, especially when supporting the function of endothelial cells that line your circulatory system. Thus, drinking green tea habitually or taking supplements that contain green tea extract may improve the function of cells, which plays a critical part in keeping your heart healthy.
Dr. Julian Whitaker’s Complete Neurovascular Support supplement contains green tea extract alongside other healthful ingredients to help support your circulatory health and blood flow.
7. Coenzyme Q10
Coenzyme Q10 is a substance that works in your body to help turn the food you eat into energy. It is a powerful antioxidant and can be found in nearly every cell of your body, making it an essential part of your overall health.
Antioxidants can help contribute to a healthy heart because they fight off damaging particles in your body known as free radicals, and these particles otherwise have the potential to damage cell membranes, interfere with your DNA, and can even cause cell death.
The levels of coenzyme Q10 in your body decrease as you age, and these levels may also be lower in people with weak immune systems. Coenzyme Q10 can be found in food sources such as meat, fish, and nuts.
However, it is only found in small amounts, and thus supplementation may be necessary as you grow older.
Coenzyme Q10 is thought to help reduce blood pressure and may help reduce the risk of certain health conditions. Some research suggests that coenzyme Q10 may even help with recovery when it is used in combination with other nutrients.
One study concluded that coenzyme Q10 has potent antioxidant properties that may thus work to help support heart function and endothelial function.
When it comes to taking supplements, it is essential to keep in mind that supplements should not be used in place of prescribed medications or physician-recommended treatment methods for health conditions.
You should always consult your doctor before taking any new supplements, as they are familiar with your medical history and will be able to give you any necessary information or precautions.
The Bottom Line
A strong heart is a critical part of your overall health and wellbeing.
There are many ways to support your heart health, such as making sure to eat a healthy and well-balanced diet consisting of regular meals, getting enough exercise, and avoiding smoking and excess alcohol.
Dietary supplements can also be beneficial for heart health. Supplements that help support heart function and health include magnesium, fiber, garlic, coenzyme Q10, green tea, and omega-3 fatty acids.
Before you start taking any vitamins or supplements, you should talk to your doctor to ensure that you can do so safely, especially alongside other medications you’re already taking.
Your doctor will assess your individual needs and situation to determine whether specific vitamins and supplements may be necessary for your heart health.
