Heart issues are the leading cause of death globally affecting millions of lives each year. It is widely recognized that heart health is crucial for overall wellbeing. While stress is a contributing factor, daily dietary intake may not always provide sufficient nutrients for optimal heart function. Here are seven supplements recommended by experts to support heart health:
Omega-3 Fatty Acids: These supplements work wonders in reducing triglycerides, inflammation, stroke risk, and other heart conditions. Sources of omega-3 fatty acids include walnuts, chia seeds, fish, flaxseed oil, and canola oil. Incorporating these food items into your diet or taking omega-3 fatty acid capsules can aid cardiovascular function, regulate cholesterol levels, and reduce plaque buildup in the arteries.
Magnesium: Studies have shown that magnesium can lower blood pressure by up to 12 points. It is one of the essential micro-minerals involved in around 300 biochemical reactions in the body. Magnesium deficiency can lead to muscle contractions, cramps, seizures, abnormal heart rhythms, personality changes, and coronary spasms. Rich sources of magnesium include cashew nuts, almonds, whole grains, legumes, seeds, and dairy products. However, if managing these sources is challenging, magnesium supplements can be a more convenient option.
Cod Liver Oil: Cod liver oil is a well-known fish oil supplement that offers numerous benefits to the human body. It is rich in antioxidants, healthy fats, and minerals, making it beneficial for reducing risk factors associated with heart disease. Cod liver oil can help decrease inflammation, lower liver fat, and contribute to the development and maintenance of healthy bones and teeth. It is important to consult healthcare providers and obtain proper recommendations before taking cod liver oil supplements.
Folate (Folic Acid): Folic acid, a form of vitamin B, has been shown to lower the risk of heart attack and stroke in many individuals. Excellent sources of folate include vegetables, beans, and citrus fruits. While folate is naturally present in various food items, taking it in capsule or supplement form can be part of your routine. However, if you are already on medications, treatments, or therapies, it is crucial to consult an expert before starting folic acid supplementation to ensure its effectiveness and safety.
Grape Seed Extract: For individuals diagnosed with hypertension, grape seed extract is a beneficial supplement to include in their routine. It is packed with antioxidants and has been found to help lower blood pressure. Studies suggest a daily intake of 100mg-800mg of grape seed extract for 8-16 weeks can help maintain blood pressure levels, particularly in those with symptoms hypertension.
Multivitamins: Multivitamin supplements play a crucial role in preventing deficiencies of essential vitamins. In developing countries where malnutrition is prevalent, multivitamins can make a significant difference. While a well-rounded meal comprising fruits, vegetables, whole grains, and protein is ideal, it may not always provide all the necessary nutrients, especially for individuals with chronic conditions like cardiovascular diseases. Starting multivitamin supplementation from an early age can help prevent potential health issues.
Ashwagandha: Individuals with high blood pressure often seek calming food items. While dietary changes alone may not be sufficient, supplements containing Ashwagandha can help reduce physical and mental stress, lower blood pressure, and modulate the immune system. Ashwagandha has been used for ages and is known for its beneficial effects on overall well-being. It is now commonly found in various forms, including tea variants. Incorpor