Ultimate Guide to the Best Supplements for Heart Health.
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Our heart works day and night for us. It doesn’t take rest, nor does it take any holidays or vacations like we do. In today’s world, where heart disease is the leading cause of death worldwide, while a healthy diet and being fit are the first steps to keeping our heart healthy, taking supplements boost our heart health to keep it strong.
Whenever you search for the best supplement for heart health, you might get confused by many options and their role in strengthening the heart. Well, today we will be introducing a comprehensive guide about the best supplements for heart health and why you should use them.
What are Supplements?
Before diving into finding the best supplements for heart health let’s understand the meaning of supplements.
Supplements are consumed in different forms like capsules, tablets, gummies, liquids, and powders. They are little powerhouses used to enhance your overall well-being and fill the nutritional gap that you may not be getting from your diet. However, while supplements may be fulfilling nutritional needs they cannot be used as a replacement for a healthy diet.
There are different types of supplements, such as vitamins, minerals, fish oils, amino acids, and more. So, let’s learn about the best supplements for heart health.
Symptoms of Nutritional Deficiencies
Nutritional deficiencies can have a profound impact on our overall health and well-being. Our body relies on a variety of vitamins, minerals, and other nutrients to function properly, and when we don’t get enough of them, it can lead to a wide range of issues. Here are some symptoms of low nutrient levels.
- Fatigue
- Brittle Hair
- Dry skin
- Easy bruising
- Decreased appetite
- Getting sick more often
- Mouth Ulcers
- Bleeding Gums
- Poor night vision
If you’re experiencing any of the following symptoms, it’s important to consult a doctor as soon as possible.
Which Supplement is Best for Heart Health?
Different supplements play different roles in enhancing heart health, so let’s find out the best supplements for heart health. Supplements should be taken as advised by the doctor. The doctor knows what supplements your body needs. Here are some of the best supplements for heart health.
1. Magnesium
You can find magnesium in a variety of foods like nuts, seeds, green leafy vegetables, and whole grains, you can incorporate these foods into your daily diet or if you have a deficiency you can take it as a supplement.
Magnesium is very important for our heart because it helps maintain a healthy heart rate and promotes proper muscle function, including heart muscles. It is also responsible for regulating the blood pressure.
A magnesium deficiency can lead to irregular heartbeats (arrhythmias), building up of plaque in arteries, high blood pressure, and Atherosclerosis.
The daily magnesium requirement for men is 400-420 mg and for women is 310-320 mg.
2. Potassium
Potassium can be found in potatoes, tomatoes, avocados, bananas, oranges, strawberries, apricots, and many more fruits and vegetables.
Potassium is responsible for maintaining normal blood pressure and lowering cholesterol but there is no direct link between potassium lowering cholesterol levels but there are many diets that are high in potassium that lower cholesterol. Potassium also helps in the regulation of heart rate.
The daily required dose for potassium is 3,500–4,700 mg.
3. Folic Acid (Vitamin B9)
Folic acid is also known as vitamin B9, it is commonly found in Leafy green vegetables, kidney beans, papaya, bananas, oranges, and mushrooms.
Folic acid breaks down homocysteine which is an amino acid that is linked to an increased risk of heart disease when present in high amounts. Folic acid helps in lowering the risk of stroke and heart disease.
Folate is also needed by individuals who have folate deficiency anemia, the daily body requirement of folic acid is 400 micrograms (mcg).
4. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that helps convert food into energy, it is present in almost every cell including the heart cells.
Found in fish (salmon and tuna) organ meats of animals (liver, kidney, brain, pancreas, spleen), Seeds and nuts (pistachio and peanuts), Whole grain, olive oil, corn oil, peanut oil, walnuts, hazelnuts, almonds, avocado, broccoli, parsley, and soybeans.
CoQ10 helps in lowering blood pressure, improving the condition of heart failure, helps heart attack patients.
There is no fixed daily requirement of CoQ10 but it is around 50-1,200 milligrams.
5. Omega-3 Fatty Acids
Omega-3 fatty acids help in lowering triglyceride levels and reduce the risk of heart issues and arrhythmias, slow down plaque formation, and lower blood pressure levels.
Commonly found in (like salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.
The daily requirement of omega-3 fatty acids is 1.6 gm for men and 1.1 gm for women.
6. Fiber
Foods high in fiber include oats, beans, fruits, vegetables, and whole grains.
Dietary fiber, particularly soluble fiber, helps lower LDL (bad) cholesterol as well as overall cholesterol levels, helps protect against stroke and lower blood pressure, and promotes maintaining a healthy weight.
The daily requirement of fiber is 25-30 gm
Is It Safe to Take Supplements without Consulting My Doctor First?
No, it’s always best to consult with your doctor before taking any supplements. While many supplements are available over-the-counter, they can still have side effects, interact with other medications, or not be suitable for certain health conditions. A healthcare professional can guide you on what is safe and effective for your specific needs and help avoid potential risks.
Taking the best supplements for heart health can be a great addition to a heart-healthy lifestyle, but it’s important to remember that they should not replace a balanced diet and regular exercise. The best supplements for heart health work alongside proper nutrition and a healthy lifestyle to support your cardiovascular system. However, it’s always essential to consult with a healthcare professional before adding any new supplement to your routine. By working with your doctor, you can ensure that you are choosing the right supplements based on your specific health needs and avoiding any potential risks. Prioritize heart health today, and take the necessary steps for a stronger, healthier heart tomorrow.
