5 The best supplements for heart health

the Reports of Centers Control and Prevention One person dies every 34 seconds of cardiovascular disease – the main cause of death for people in the United States. The Disease Control Center also says that about 697,000 people in the United States died due to heart disease in 2020. This reaches about one in five reported deaths that year. However, preventing cardiovascular disease is not outside your control.

You can reduce your risk My heart By eating a healthy diet. American Heart Association It recommends meals That limits extra calories, saturated fats, unsaturated fats, sodium and food cholesterol, such as Mediterranean diet. And if you don’t get enough vitamins and minerals from your usual diet, AHA also says that eating some nutritional supplements can help. While the best way to get these necessary vitamins and minerals is from Foods you eat every dayYou may be interested in increasing your diet with nutritional supplements.

Here are nutritional supplements for optimal heart health.

The best healthy heart supplements

There are many nutritional supplements that you can choose if you think your diet does not already contain enough vitamins and healthy minerals.

Omega 3s

Studies showed this Omega -3 fatty acids It can help prevent heart disease and strokes. the National Center for Complementary and Complementary Health It states that people who eat seafood -rich meals – a major source of Omega 3 fat They are less likely to die than heart disease. These studies have compared people who have eaten seafood at least once a week and those who rarely eat or never eat them.

You can buy nutritional supplements that contain omega -3 fat, such as those that contain fish oil or cod liver oil. However, many studies on these supplements have not been able to have conclusive evidence that these products have greatly reduced heart disease. The best way to take omega -3 fat, then, is to get it naturally in your diet. research Fatty fish Like wild salmon, sardines, mussels, rainbow and Atlantic

If you are taking the medicine that affects blood clotting, you should consult with your doctor before taking any omega -3 supplements.

Fiber

Eating a fiber -rich diet may help reduce cholesterol levels in the blood, according to what he said May clinic. The clinic says studies have shown that high fiber foods may also reduce blood pressure and inflammation, both of which can provide a boost to your heart health.

The clinic also states that those who do not get enough fiber – especially soluble fiber – from their diet can benefit from eating Fiber supplements Like metamucil, konsyl and citrucel.

Although there is no evidence that the daily use of fiber supplements causes any damage, it may cause some side effects such as bloating and gas. Mayo Clinic also recommends that if you have a history of Crohn’s disease or bowel obstruction in your past, you should talk to your doctor before taking fiber supplements.

magnesium

If you do not get enough magnesiumYou may suffer from heart palpitations. This is because magnesium helps your body maintain a fixed heart rate and reduce blood pressure. A lack of this mineral can also cause fatigue, loss of appetite, muscle spasms, nausea and a general feeling of weakness, according to what he said. Cleveland clinic.

If you want it Enhancing your magnesium levels Of course, eat whole grains and dark leafy vegetables. You can also get magnesium from low -fat milk, milk, soybeans, baked beans, peanuts, almonds and cashews.

You can also get daily magnesium from nutritional supplements, although medical professionals recommend eating foods rich in magnesium as a better option. If you suffer from liver or kidney disease at the stage, you should be particularly careful about the consumption of a lot of magnesium, especially through nutritional supplements, because a lot of this mineral may prove toxic. It is very rare for excessive magnesium to consume food. It is likely to be excessive.

Q10 enzyme

Q10 enzyme – or COQ10 – is the antioxidant that your body produces alone. However, the COQ10 levels that you produce decrease as you get older. Mayo Clinic says that people with heart disease often suffer from this Less levels than CoQ10.

You can take nutritional supplements, though, to increase the levels of this antioxidants. As Mayo Clinic says, you can take COQ10 supplements in the form of capsules, chewable tablets, liquid and powders.

It has been shown that COQ10 improves conditions that reduce the risk of congestive heart failure, according to the leadership of May. It may also help lower blood pressure. People may help, when they are combined with other nutrients, who have undergone heart surgeries.

Mayo Clinic says COQ10 supplementation comes with few symptoms, usually moderate, including loss of appetite, nausea, diarrhea and upper abdominal pain. Avoid taking COQ10 if you take coumentin (warfarin).

Folic acid

Folic acid, also known as vitamin B9, can help maintain the correct level of amino acid in your blood, when it is used in conjunction with vitamins B6 and B12. This is important: High levels of DNA – amino acid – are associated with increased risk of heart disease. Folic acid supplements do not reduce the risk of heart disease but help to provide protection from heart disease such as stroke. The Center for Disease Control also recommends women who may carry Get 400 micrograms From folic acid every day. This is because this B vitamin It helps prevent birth defects.

Mayo Clinic says that The best source of folic acid It is a diet rich in dark green leafy vegetables, beans, peas and nuts. You will get a lot of folic acid in fruits such as oranges, lemon, banana, watermelon and strawberry as well.

You can also get folic acid in its artificial shape in vitamins and foods fortified with vitamin, such as pimples and pasta. Mayo Clinic recommends folic acid supplements for people who have bad meals or conditions that interfere with the body’s ability to absorb folic acid.

Folic acid supplements have light side effects such as nausea, loss of appetite, confusion and irritation. You may also have sleep interruption after taking folic acid supplements.

Risk heart health supplements

The most common form of healthy nutritional supplements, such as folic acid, magnesium and fiber, comes with moderate side effects. But if you have some health problems, such as kidney disease, Crohn’s disease or blood clotting problems, you should discuss nutritional supplements with your doctor before taking them.

It is also important to note that the best way to get minerals and vitamins is through a healthy diet. Medical professionals recommend a high diet in seafood, leafy green vegetables, beans, fruits and lean meat. If you eat the right diet, you will not usually need to take any supplements.