A balanced diet, regular exercise, and these supplements for heart health are your best bets against cardiovascular disease.
1. Fish Oil
Fish oil is a natural heart health supplement and a dietary source of Omega-3 fatty acid, a type of unsaturated fat believed to reduce inflammation in the body and improve the function of cells lining the blood vessels.
Particularly for cardiovascular health, Omega-3 fatty acids:
- Help lower blood pressure
- Reduce excessive blood clotting which causes blockage in the vessels
- Minimize the risk of heart failure
- Help lower triglycerides levels
What Are Triglycerides? These are unhealthy fats found in the blood which can build up in the artery walls, increasing the risk of heart attack and stroke.
Results of clinical trials have been generally consistent when it comes to the effects of fish oil for heart health. Data presented have highlighted the two main mechanisms of action of fish oil:
- Triglyceride reduction – It modulates the metabolism of very-low-density lipoprotein (VLDL) and chylomicron helping maintain healthy liver, heart, and blood vessel functions.
- Inflammation modulation – Fish oil fights the development of atherosclerosis or plaque formation in the arterial walls, which increases the risk of a heart attack.
The recommended dose for omega-3 fatty acids is a maximum of 1.6 g per day, but this may vary depending on gender, age, and condition.
If you’re looking to add fish oil to your diet, you can have cold-water fish like:
Fish oil is also available in supplements. Juvenon offers an Essential Omega-3 Supplement for brain health, strong heart, and healthy joints.
2. Dietary Fiber
Dietary fiber offers a number of health benefits, which include a healthier heart.
A meta-analysis of studies on dietary fiber and its correlation with cardiovascular and coronary artery diseases concluded the following types of fiber to be beneficial against coronary heart and cardiovascular diseases:
- Insoluble fiber
- Fruit fiber
Another type of fiber which is a natural supplement for heart health is soluble fiber. It is a dietary fiber which easily dissolves in water and is broken down by the body into a gel-like substance digested by bacteria.
Soluble fiber helps lower bad cholesterol levels, which may lead to heart disease, by:
- Reducing the absorption of cholesterol in the intestines by binding bile and dietary cholesterol together for excretion
- Slowing down the digestion rate of nutrients, preventing spikes in sugar levels
Natural sources of fiber include:
- Chia seeds
- Potato skin
- Pumpkin seeds
- Apple with skin
3. Coenzyme Q10 (CoQ10)
The body utilizes Coenzyme Q10 for cell growth and maintenance, which is why it is considered one of the best supplements for heart health. It recharges the mitochondria in cells allowing them to function accordingly—transport nutrients, pump blood, break down fats and sugar, transmit brain signals, prevent dehydration, flush out toxins and many more.
High levels of CoQ10 are found and are much-needed in the heart, liver, kidneys, and pancreas.
A randomized double-blind trial published in 2014 on the Journal of the American College of Cardiology presented positive results from the long-term use of Coenzyme Q10 as an adjunctive treatment for chronic heart failure.
Natural sources of CoQ10 are:
- Organ meats
- Fatty fish
- Whole grains
Supplements take the form of tablets, capsules, and intravenous injections.
There is currently no daily recommended dosage for Coenzyme Q10. Studies, however, observe safe intake at 100-200 mg per day.
Still, do take this supplement for heart health in moderation or as prescribed by your physician.
L-carnitine is an amino acid naturally produced in the body. It facilitates the transport of long-chain fatty acids into the mitochondria of the cell, where fat is turned into energy.
By transporting fats, it helps the body produce adequate energy, which is essential for normal heart function. L-carnitine also triggers cardioprotective effects through reduced oxidative stress and inflammation.
What Is Oxidative Stress? The imbalance of free radicals and antioxidants in the body, which can lead to inflammation and disease.
L-carnitine has been observed to have a glucose-disposing effect, which, in turn, aids in the management of insulin sensitivity and systolic blood pressure.
This heart health supplement has also shown significant effects against cardiomyopathy and vascular stiffness.
Natural sources of L-carnitine include:
- Ground beef
- Whole wheat bread
This is one of the known herbal supplements for heart health. Garlic has been used as a dietary supplement to support the management of hypertension throughout the years.
S-allylcysteine, a component of garlic, has been studied for its anti-hypertensive effects through dilation of constricted blood vessels and muscle relaxation.
Garlic can be used as an ingredient in heart-friendly dishes, and it is also available in tablet and extract supplements.
6. Bergamot Orange
Bergamot orange is a type of citrus fruit often used as an aromatic for tea. Its oil extract is also a common ingredient in puddings and gelatins.
But, there’s more to it than being a kitchen ingredient.
Bergamot orange has been studied in several clinical trials for its significant effects on dyslipidemia or abnormal cholesterol levels. It is also available in supplement form, often called citrus bergamot.
7. Vitamin K
Vitamin K is a fat-soluble vitamin blood coagulation and calcium regulation. It works hand in hand with vitamin D to prevent the development of calcium plaques in the arterial walls.
Food sources of vitamin K include:
- Green leafy vegetables
Vitamin K is also available in supplements, but consultation with a health practitioner is advised before intake. Excessive intake of this vitamin may lead to toxicity.
Heart health is essential whether with a condition or without. Supplementation is good when it’s natural, regulated, and appropriate.
Note that these supplements for heart health should only be taken as support for medication plans and as prescribed by a doctor when taking for preventive measures. Ask your doctor which supplement is most likely to work well for you, and follow their advice.
Are there any supplements you are taking for heart health?