These five vital minerals and vitamins will keep your heart working and healthy

that it American Heart MonthHeart disease is one of the leading causes of death for women, men, and people from most racial and ethnic groups. According to the US Centers for Disease Control and Prevention. In fact, cardiovascular disease kills one person every 33 seconds.

Although heart disease is common, it can also be prevented through healthy habits. Eating healthy foods, exercising, and avoiding bad habits such as smoking can keep your heart healthy. If heart disease runs in your family and you’re looking for other ways to support your heart health, there are some vitamins and minerals that can help. As always, we recommend discussing this with your GP first before taking supplements.

Best vitamins and nutrients for heart health supplements

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

Omega 3

Studies have shown that omega-3 fatty acids can help prevent heart disease and strokes. The National Center for Complementary and Integrative Health states that people who eat… Diets rich in seafood – The main source of Omega 3 – Less likely to die from heart disease. These studies compared people who ate seafood at least once a week with those who rarely or never ate it.

You can buy nutritional supplements that Contains omega 3 fatsSuch as those containing fish oil or cod liver oil. However, many studies on these supplements have been unable to find conclusive evidence that they significantly reduce heart disease. The best way to take omega-3 fats is to get them naturally in your diet. research Fatty fish such as Wild salmon, sardines, mussels, rainbow trout and Atlantic mackerel.

If you are taking medications that affect blood clotting, you should consult your doctor before taking any omega-3 supplements.

Fiber

Eating a high-fiber diet may help lower blood cholesterol levels, according to Mayo Clinic. Studies suggest that high-fiber foods may also reduce blood pressure and inflammation, both of which can boost heart health.

The Mayo Clinic also states that those who don’t get enough fiber, especially soluble fiber, from their diet can benefit from eating it. Fiber supplements Such as Metamucil, Conceal and Citrucel.

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

magnesium

If you don’t get enough magnesium, you may experience heart palpitations. This is because magnesium helps your body maintain a steady heartbeat and lower blood pressure. A deficiency of this mineral can also cause fatigue, loss of appetite, muscle cramps, nausea, and a general feeling of weakness, according to what the British newspaper “Daily Mail” reported. Cleveland Clinic.

If you want it Boost your magnesium levels And of course, eat whole grains and dark green leafy vegetables. You can also get magnesium from low-fat milk, yogurt, soybeans, cooked beans, peanuts, almonds and cashews.

You can get it daily Magnesium is a nutritional supplementAlthough medical professionals recommend eating magnesium-rich foods as a better option. If you have end-stage liver or kidney disease, you should be careful about consuming too much magnesium, especially through supplements, because too much of this mineral may be toxic. It is very rare to consume excess magnesium from food. Most likely due to over supplementation.

Coenzyme Q10

Coenzyme Q10 – or CoQ10 – is an antioxidant that your body produces on its own. But the levels of CoQ10 you produce decline as you age. The Mayo Clinic says that people with heart disease often suffer from this Lower levels of CoQ10.

However, you can take supplements to increase the levels of these antioxidants. As the Mayo Clinic says, you can take CoQ10 supplements in the form of capsules, chewable tablets, liquids and powders.

CoQ10 has been shown to improve conditions that reduce the risk of congestive heart failure, according to the Mayo Clinic. It may also help lower blood pressure. When combined with other nutrients, it may even help people who have had heart valve surgeries and bypass surgery.

The Mayo Clinic says that CoQ10 supplements come with few, usually mild, symptoms, including loss of appetite, nausea, diarrhea, and upper abdominal pain. If you take warfarin (Coumadin) or clopidogrel (Plavix). Consult your doctor Before taking CoQ10 (which you should do with any supplement).

Folic acid

Folic acid, also known as vitamin B9, can help maintain the correct level of homocysteine ​​in the blood when used with vitamins B6 and B12. This is important because high levels of homocysteine, an amino acid, are associated with an increased risk of heart disease.

Folic acid supplements do not reduce your risk of heart disease, but they help protect you from symptoms of heart disease, such as stroke. The CDC also advises people who may become pregnant to take it 400 micrograms of folic acid every day. This is because This is vitamin B Helps prevent birth defects.

The Mayo Clinic says it best Source of folic acid It is a diet rich in dark green leafy vegetables, beans, peas and nuts. You’ll also get plenty of folic acid in fruits like oranges, lemons, bananas, watermelon, and strawberries.

You can also get folic acid in its synthetic form from vitamins and in foods fortified with the vitamin, such as cereals and pasta. The Mayo Clinic recommends folic acid supplements for people with a poor diet or conditions that interfere with the body’s ability to absorb folic acid. Make sure to consult your doctor first.

Folic acid supplements have mild side effects such as nausea, loss of appetite, confusion, and irritability. You may also experience interrupted sleep after taking folic acid supplements.

Risks of dietary supplements for heart health

The most common form of heart-healthy supplements, such as folic acid, magnesium and fiber, have mild side effects. If you have certain 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 obtain minerals and vitamins is through a healthy diet. Medical professionals recommend a diet rich in seafood, green leafy vegetables, beans, fruits, and lean meat. If you follow a proper diet, you usually do not need to take any nutritional supplements. If you think a supplement may be right for you, talk to your doctor before taking it.