An essential component of your overall well-being, it is extremely important to make sure your cardiac function is good and that your heart is healthy. Fortunately, there are many simple ways to support the health of your heart, with one of the most important ways being through proper nutrition and supplementation. We’ll explore the 7 best supplements for a healthy heart and how they can benefit cardiovascular health.
Omega-3s are a type of polyunsaturated fat that have been extensively studied for their heart health benefits. They have been shown to reduce inflammation, lower triglyceride levels, and improve blood vessel function. The American Heart Association recommends eating at least two servings of fatty fish per week to get enough omega-3s, but for those who don’t consume enough fish, supplements can be a convenient way to ensure adequate intake.
According to a study recently published in the European Heart Journal (ref. link), the drug Vascepa (omega 3 fatty acid) not only helped to reduce plaque in the heart’s arteries but also decreased the risk of heart attack and stroke in people who were at an increased risk of developing heart disease by 26%.
CoQ10 is a powerful antioxidant that helps to protect the heart from damage caused by free radicals. It also plays a key role in energy production and has been shown to improve heart function in people with heart failure. CoQ10 levels in the body decline with age, and some medications can deplete CoQ10, so supplementation may be necessary to maintain optimal levels.
CoQ10 may help lower blood pressure, and a recent study (ref. link) found that people with high triglycerides, high cholesterol, and a history of heart attack saw improvements in their LDL and HDL cholesterol levels as well as their blood pressure after taking 200 mg of CoQ10 per day for 12 weeks.
Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body, including those related to heart function. It helps regulate heart rhythm and has been shown to lower blood pressure and reduce the risk of heart disease. Magnesium can be obtained through dietary sources like nuts, seeds, and leafy green vegetables, but supplementation may be necessary to reach optimal levels.
According to one study (ref. link), magnesium also reduced the risk of heart attacks, improved insulin resistance, and helped lower blood pressure by up to 12 points.
Vitamin D is known for its role in bone health, but it also plays an important role in heart health. It has been shown to improve endothelial function (the function of the lining of blood vessels), reduce inflammation, and lower blood pressure (ref. link). Vitamin D can be obtained through sunlight exposure, as well as through food and supplements.
According to studies, vitamin D may aid in the prevention of strokes (ref. link) and diabetes.
Garlic has been used for centuries for its medicinal properties, including its ability to reduce inflammation, lower cholesterol levels, and improve heart health. It contains compounds like allicin and alliin that have been shown to improve blood vessel function and reduce the risk of heart disease. Garlic can be consumed in its raw form, as a supplement, or added to your meals.
L-Arginine is an amino acid that is involved in the production of nitric oxide, a molecule that helps dilate blood vessels and improve blood flow. It has been shown to reduce blood pressure and the risk of cardiovascular disease. L-Arginine can be obtained through dietary sources like nuts, seeds, and meat, but supplementation may be necessary to reach therapeutic levels.
Vitamin K2 is involved in the regulation of calcium metabolism in the body and has been shown to help prevent calcium buildup in the arteries, which can lead to heart disease. It is found in fermented dairy products like cheese and yogurt, as well as in meat and egg yolks. Supplementation may be necessary for those who don’t consume enough dietary sources of vitamin K2.
It is important to note that while these supplements have been shown to have significant benefits for heart health, they should not be used as a substitute for a healthy diet and lifestyle. Eating a variety of whole foods, engaging in regular physical activity, and managing stress are all important for maintaining optimal heart health. As with any supplement, it is important to consult with a healthcare professional before starting a new regimen to ensure safety and effectiveness.
One of the best ways to ensure that any lifestyle changes, such as the use of such supplements, is making a positive impact, is by monitoring your heart. Made easy through wearable technology like the Frontier X2, one can gain access to a multitude of heart health related metrics to get a detailed picture of their cardiac functioning. So, pair the use of these supplements with a Frontier X2, and monitor your heart closely as you improve your heart and overall health!
Some of the best supplements for a healthy heart include omega-3 fatty acids, Coenzyme Q10 (CoQ10), magnesium, vitamin D, garlic, L-arginine, and vitamin K2.
Omega-3 fatty acids can reduce inflammation and improve heart health by lowering triglyceride levels, decreasing blood pressure, and reducing the risk of heart disease.
What is Coenzyme Q10 and how does it benefit heart health?
Coenzyme Q10 is an antioxidant that is naturally produced by the body. It plays a key role in energy production and is essential for heart health. Supplementing with CoQ10 has been shown to improve heart function, reduce inflammation, and lower the risk of heart disease.
What are the benefits of magnesium for heart health?
Magnesium helps regulate heart rhythm and has been shown to lower blood pressure and reduce the risk of heart disease.
How does vitamin D play a role in heart health?
Low levels of vitamin D have been linked to an increased risk of heart disease and other cardiovascular conditions. Vitamin D can be obtained through sunlight exposure, as well as through food and supplements.
What are the benefits of garlic for heart health?
Garlic contains compounds that have been shown to reduce inflammation, lower cholesterol levels, and improve heart health.
What is L-arginine and how does it benefit heart health?
L-arginine is an amino acid that is involved in the production of nitric oxide, which helps dilate blood vessels and improve blood flow. It has been shown to lower blood pressure and reduce the risk of cardiovascular disease.
What is the role of vitamin K2 in heart health?
Vitamin K2 is involved in bone health and blood clotting, and it has also been shown to play a role in heart health by helping to prevent calcium buildup in the arteries.
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