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Today’s society is inundated with health information, particularly about dietary supplements. It’s crucial to recognize that individual responses to dietary supplements may vary significantly.
Within Canada, dietary supplements are pivotal in addressing specific nutritional deficiencies, distinguishing themselves from traditional food sources.
Dietary supplements include vitamins, minerals, herbs, botanicals, phytonutrients, and amino acids. They are available in various forms, such as pills, capsules, tablets, or liquids, providing a fascinating array of options to enhance our diet.
Is consuming a diet that supports heart health beneficial for your cardiovascular system? If so, you may be curious about whether incorporating heart-healthy vitamins and nutritional supplements into your routine provides additional protection against heart disease.
Conventional medicine recommends using prescription medication to treat cardiovascular disease. This article outlines essential research supporting evidence-based alternative dietary supplements for prevention or to supplement a diet lacking vital heart-healthy nutrients.
Here are ten evidence-based supplements that may improve your heart health. Remember, your doctor is your best ally in making informed health decisions. *Please consult your doctor before implementing any supplement protocol or dietary changes.
Read More: A Beginner’s Guide to Prebiotics: 10 Benefits You Cannot Ignore for Your General Health
8 Heart-Healthy Supplements To Consider
1. CoQ10 (Ubiquinol)
Coenzyme Q10, also known as CoQ10, has demonstrated the potential for improving symptoms of congestive heart failure. Though research findings are varied, evidence suggests that CoQ10 may be beneficial in reducing blood pressure (Zozina et al., 2018). Furthermore, studies indicate that when combined with other nutrients, CoQ10 could aid in the recovery of individuals who have undergone bypass and heart valve surgery (de Frutos et al., 2014). Multiple clinical trials have also suggested that supplementing with CoQ10 may help reduce swelling in the legs, alleviate fluid buildup in the lungs, improve breathing, and enhance exercise capacity in people with heart failure (Cirilli et al., 2021). However, it’s important to note that using CoQ10 for heart failure is controversial within the cardiology community. Additionally, CoQ10 may improve cardiac output by strengthening the heart’s contractile force, potentially enhancing oxygen utilization at the cellular level (Greenberg & Frishman, 1990).
2. Red Yeast Rice
Numerous studies have proved that specific red yeast rice products containing statins can effectively reduce total cholesterol levels, especially LDL, also known as “bad” cholesterol. One study found that individuals who took 2.4 grams of red yeast rice daily experienced a 22% reduction in LDL levels and a 16% decrease in total cholesterol levels over 12 weeks (Musselman et al., 2011). Furthermore, various meta-analyses and clinical trials have revealed a strong association between red yeast rice consumption, lowered LDL-C levels, and a decreased relative risk of developing cardiovascular diseases (Hobbs et al., 2016).
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3. Alpha Lipoic Acid (ALA)
Research has made it increasingly clear that alpha-lipoic acid (ALA) offers significant benefits in reducing the risk of cardiovascular disease. Multiple studies indicate that ALA may improve cardiovascular health by reducing inflammation and lowering the likelihood of heart disease. A comprehensive review of current research findings provides compelling evidence supporting ALA’s positive impact on primary and secondary prevention of cardiovascular disease (Fleming & Kris-Etherton, 2014). (Mozaffarian, 11) has echoed similar conclusions and recommended increasing ALA intake to 2–3 grams daily to mitigate cardiovascular disease risk effectively.
4. Magnesium
Magnesium plays a vital role in maintaining a healthy heart rhythm by facilitating the transport of various electrolytes into cells. Magnesium is responsible in the human body for over 300+ enzymatic reactions that regulate blood pressure, blood sugar control, and lipid peroxidation, making it essential for cardiovascular health (Jahnen-Dechent & Ketteler, 2012). Additionally, magnesium is vital for maintaining cellular membrane potential, mitochondrial function, and the body’s antioxidative pathways. Magnesium deficiency is associated with various cardiovascular diseases, including hypertension, cardiomyopathy, cardiac arrhythmia, atherosclerosis, dyslipidemia, and diabetes (DiNicolantonio et al., 2018).
Several studies have suggested a connection between magnesium deficiency and sudden cardiac death. It has been proposed that magnesium deficiency may contribute to sudden cardiac death by causing cardiac arrhythmias and coronary artery vasospasm. Furthermore, replenishing magnesium has been shown to reduce the risk of arrhythmias and death following an acute myocardial infarction (Peacock et al., 2010).
5. L-Arginine
Research has demonstrated the advantages of the amino acid arginine, which transforms into nitric oxide (NO) within the body. Nitric oxide is a potent neurotransmitter that facilitates the relaxation of blood vessels and enhances circulation and blood flow in the coronary arteries. Consequently, this could ease obstructed arteries and coronary artery disease symptoms.
It’s worth noting that using L-arginine has significantly improved health outcomes, surpassing a placebo (Pahlavani et al., 2017). This highlights its potential as a valuable dietary supplement. However, it’s important to remember that there needs to be more data on the long-term effects of arginine use on cholesterol levels and heart health.
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6. Omega-3 Fatty Acids
Omega-3 fatty acids are essential polyunsaturated fats that play a vital role in several bodily functions, particularly in developing and maintaining brain cells. These fatty acids are known for their crucial role in heart health and have been associated with a reduced risk of stroke. Contrary to the misconception that all dietary fats are detrimental to heart health, certain unsaturated fats, particularly omega-3 fatty acids, are beneficial. There are three main types of omega-3 fatty acids known to promote cardiovascular health: α-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is predominantly found in plant-based sources such as olive, soybean, canola, walnuts, and flaxseed oils. On the other hand, EPA and DHA are mainly found in marine-based foods, particularly fatty fish like tuna, salmon, mackerel, herring, trout, halibut, and cod (Chaddha & Eagle, 2015).
Several studies have shown the benefits of omega-3 in lessening the risk of cardiovascular disease and improving overall heart health (Khan et al., 2021). Although it’s not entirely clear whether plant-derived omega-3 fatty acids (ALA) or fish-derived omega-3 fatty acids (EPA, DHA) are more essential for heart health, including both in a healthy, balanced diet for maximum benefits is recommended (Chaddha & Eagle, 2015).
7. Fiber
A 12-year follow-up study involving 859 men and women aged 50 to 79 revealed that an increase of 6 grams in daily fiber intake was linked to a significant 25% reduction in ischemic heart disease mortality. This association was held even after accounting for calories, fat, and other dietary variables (Khaw & Barrett-Connor, 1987).
Numerous metabolic research studies have shown promising results, demonstrating total cholesterol reductions of 10% to 15% in diets enriched with oats, beans, psyllium fiber, beans, nuts, apples, berries, citrus fruits, and pears, which have been identified as beneficial for heart health. Both soluble and insoluble fibre types have been found to promote heart health. These reductions in cholesterol levels were observed even when the diets were also reduced in fat, indicating the potential of fiber-rich diets in managing cholesterol levels and enhancing heart health (Kirby et al., 1981) (Anderson et al., 1990). Some studies have also explored the effects of adding supplements of pectin and guar gum, yielding cholesterol reductions of 10% or more; however, these supplements were associated with more frequent gastrointestinal side effects (Anderson et al., 1992) (Jenkins et al., 1979).
8. Folate (vitamin B9)
Folate (B9) is a water-soluble vitamin naturally found in various foods. This essential nutrient is crucial in promoting heart health and overall well-being. Research indicates that adequate folate intake may contribute to a reduced risk of strokes and heart disease, particularly for individuals with high blood pressure (Wang et al., 2019). Conversely, folate deficiency can lead to severe complications, including nerve damage, heart disease, and potentially certain forms of cancer (Otsu et al., 2023). The available evidence strongly suggests that supplementing folate can be beneficial in lowering cardiovascular risk (Verhaar et al., 2002). Therefore, ensuring that your diet contains sufficient folate could be vital to maintaining a healthy heart.
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2 Supplements you Should Avoid if you are Taking Heart Medication
1. Warfarin and vitamin K
Warfarin is a commonly used oral anticoagulant prescribed to treat and prevent blood clots. It works by decreasing blood clotting ability. Patients who take warfarin need to be cautious about their vitamin K intake. This means avoiding drastic changes in vitamin K consumption, as they can impact the effectiveness of warfarin. Patients need to be consistent in their vitamin K intake, whether from a food source, multivitamins or standalone supplements, as fluctuations can affect the consistent effect of warfarin (Card et al., 2020).
2. St John’s wort Combined with other Medications
St. John’s wort, a natural supplement, is frequently recommended for the alleviation of depression, attention-deficit hyperactivity disorder (ADHD), and somatic symptom disorder (a condition such as anxiety), among other conditions (Hammerness et al., 2003).
One of the primary mechanisms of action of St. John’s wort is its potential to increase serotonin levels in the brain. Certain medications also have the same effect on serotonin levels. When St. John’s wort is taken alongside these medications, there is a risk of excessively high levels of serotonin, which can lead to serious side effects such as heart problems (Lantz et al., 1999).
Conclusion
Maintaining a healthy heart is vital for overall well-being. The heart plays a critical role in circulating oxygen and nutrients throughout the body while eliminating waste and toxins. A solid and efficient heart ensures that essential substances reach every body part.
Taking care of your lifestyle is equally important in nurturing heart health. Regular exercise can minimize the likelihood of heart disease and heart attacks. Furthermore, quitting smoking can swiftly decrease the chances of experiencing a heart attack or stroke. Managing cholesterol levels and blood pressure is essential for maintaining a healthy heart.
As this evidence-based article outlines potential beneficial supplements, please consult your doctor before starting any dietary supplement regimen or combining them with conventional medical treatments. This is crucial.
Sources
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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.