Supplements are of great use and can help to improve your overall lifestyle. There are a lot of vitamin and mineral supplements that can help to boost your strength, improve immunity, make your bones stronger and what not. In this article we will be discussing five best supplements that can be used to improve your cardiovascular health.
As per study, it is found that heart healthy fruits, veggies, nuts and supplements can help to lower your cholesterol levels, balance pressure levels and thereby help to improve your heart health. Here are five supplements that can be used to maintain a healthy heart:
- Omega 3 supplements
One can always choose fish oil for heart health due to its immense health benefits. Regular consumption of omega3 fatty acid supplements or foods can help to reduce overall atherothrombotic risk profile. The study also suggested that people who consume fish-oil/ omega 3 supplements had comparatively lower levels of blood-clot formation, inflammation, and lipid biomarkers. Omega 3 fatty acids are the best heart supplements because it can help to reduce your triglycerides levels by up to 30% which is an unhealthy fat present in your blood. It can also improve your blood pressure levels.
Omega 3 heart healthy foods include:
- Salmon
- Tuna
- Sardines
- Mackerel
- Walnuts
- Chia seeds
- Walnuts
- Soybean oil
- Flax seeds oil
- Coenzyme Q10 (CoQ10)
CoQ10 is important for the cells of our body and helps to produce energy. As per studies including CoQ10 as a part of your heart healthy diet plan can help to reduce the risks associated with cardiovascular health. This supplement can help to manage high blood pressure which is a major concern of heart failure. Regular consumption of CoQ10 foods or supplements can help to reduce coronary heart disease, oxidative stress and damage of cells, thereby keeping your heart healthy.
Here is the best heart healthy foods list that contain Coenzyme Q10 (CoQ10) are:
- Beef liver
- Beef heart
- Sardines
- Mackerel
- Chicken
- Pork
- Soybeans
- Broccoli
- Pistachios
- Peanuts
- Vitamin D
Low levels of vitamin D can lead to increase in blood pressure. As per a lot of research it is found that vitamin D pills are among the best heart supplements that can help to lower blood pressure levels and thereby reduce the risks associated with stroke or heart attack.
Here are some of the best know vitamin D foods good for heart:
- Sardines
- Egg yolk
- Liver
- Fortified cereals
- Red meat (in limited quantities)
- Niacin
Niacin (nicotinic acid, vitamin B3) is known to lower bad cholesterol levels in the blood, which is one of the major known problems that leads to various heart ailments. Regular usage of Niacin supplements or foods can help to reduce risks like heart attack and stroke. Vitamin B3 can help to reduce oxidative stress and inflammation, which can otherwise lead to atherosclerosis, or hardening of the arteries.
The best food for heart that contain Niacin are:
- Ground beef
- Chicken
- Pork
- Sardines
- Turkey
- Tuna
- Peanuts
- Lentils
- Magnesium
Magnesium is very important for maintaining your cardiovascular health. Magnesium rich supplements or foods can naturally compete with calcium that is required for generating heart contractions. When calcium enters the muscle cells of your heart, it stimulates your muscle fibers to contract. Regular consumption of magnesium can help to counter this effect, which, in turn, can help these cells relax. The movement of calcium and magnesium in the heart is known to maintain healthy heartbeat.
Here are some magnesium rich food for heart patients:
- Spinach
- Legumes
- Nuts
- Seeds
- Whole grains
Here are some foods to avoid with heart disease problems:
- Sugar
- Soda
- Processed or canned foods
- Red meat
- White rice
- White bread
- Unhealthy fats/ oils
- Junk foods
Conclusion: For maintaining a proper heart health one needs to maintain a healthy diet and a good lifestyle. Along with these supplements you need to do exercise and stay away from bat habits.
