Heart disease stands as a primary cause of mortality among adults globally. Lifestyle choices and diet significantly contribute to heart health. Unhealthy habits such as smoking, lack of physical activity, and poor diet increase the likelihood of suffering heart disease and heart attacks.
While factors such as genetics, age, and gender can contribute to heart disease risk, lifestyle and diet are areas where we can exert control. By selecting heart-friendly foods and maintaining an active lifestyle, we can significantly improve our heart health. In addition to these, nutritional supplements can provide an extra boost to heart health.
Fiber
Although naturally present in fruits, vegetables, and grains, many people do not consume adequate fiber. Fiber aids in reducing cholesterol levels, thus decreasing heart disease risk. Fiber supplements are available as capsules or psyllium powder.
Sterols and Stanols
Sterols and stanols, present in foods like nuts and grains, help manage cholesterol levels. These compounds absorb cholesterol from the food we eat, preventing it from entering our bloodstream and leading to artery-clogging and heart disease. Incorporating enough sterols and stanols in your diet can help decrease LDL levels and reduce heart disease risk.
Fish Oil – Omega 3 Fatty Acids
Omega-3 fatty acids, or fish oil, are found in fatty fish like mackerel, sardines, and salmon. They're also present in foods like flaxseed, chia seeds, and walnuts. Fish oil supplements are known to lower blood pressure and triglycerides, reducing the risk of coronary heart disease. They can also help minimize plaque buildup in the arteries by lowering cholesterol levels.
Garlic
Garlic, a versatile medicinal herb, offers numerous health benefits, including combating heart disease. Garlic supplements can help manage high blood pressure and prevent coronary heart disease. Studies have shown that garlic supplements can be as effective as prescription medicines in lowering blood pressure. Besides, garlic supplements can help slow down plaque buildup in the arteries, lower cholesterol levels, and reduce blood clot risks. Thanks to its anti-inflammatory and antioxidant properties, garlic can also promote overall health.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10), a naturally occurring enzyme in our body found in foods like tuna, broccoli, and cauliflower, can help lower blood pressure and prevent heart failure. It can also increase good HDL cholesterol levels while reducing bad LDL cholesterol. If you're on statins, cholesterol-lowering medications, consider discussing CoQ10 supplementation with your doctor, as statins can hinder the body's CoQ10 production.
Green Tea
Long recognized in traditional herbal medicine, green tea can lower blood pressure, cholesterol, and triglycerides. It promotes cardiovascular health and reduces cardiovascular disease risk. For non-tea drinkers, green tea supplements are available in capsule form.
Magnesium
A deficiency in magnesium has been associated with heart complications. Regrettably, most adults do not consume enough magnesium. It helps regulate blood pressure, correct abnormal heart rhythms, and control cortisol levels, a primary stress hormone. Notably, magnesium is an excellent muscle relaxant, which is beneficial for heart health as the heart is a muscle.
Before incorporating these heart-friendly supplements into your routine, consult with your healthcare provider, as some supplements can interfere with the effectiveness of certain medications. Remember, a balanced diet and regular exercise can enhance the benefits of these supplements.
