Practical tips for heart health – natural supplements for support
Heart health is one of the major concerns in human life. Good heart health promotes longevity, energy, and quality of living. While exercise, healthy food, and managing stress are three pillars of heart health, natural supplements can play a complementary role by strengthening the function of the cardiovascular system, reducing inflammation, and furthering proper blood circulation.
Here are some of the helpful tips and natural supplements you can add to your life routine in order to keep your heart healthy.
1. Prioritize omega-3 fatty acids
Much interest has been raised by omega-3 fatty acids in relation to cardiovascular health. These essential fats, abundant in fish oil, flaxseed, and chia seeds, lower triglycerides, reduce blood pressure, and minimize the risk of heart disease. Omega-3 fatty acids possess anti-inflammatory properties that are useful in preventing plaque build-up within arteries.
Tip: Aim to eat at least two servings a week of “fatty fish” like salmon or mackerel. Consider a high-quality fish oil supplement to provide a steady supply of omega-3s.
2. Add Coenzyme Q10 (CoQ10)
Coenzyme Q10-or CoQ10 for short-is an antioxidant manufactured by the human body, especially utilized by the cells to manufacture energy. The heart, therefore requires a great amount of energy to function properly and hence greatly benefits from CoQ10. Sometimes with age or with certain medications, CoQ10 levels can drop, so supplementation could be one way of ensuring good energy levels inside the heart cells supporting blood pressure regulation and avoiding oxidative damage.
This is a good reason to take the CoQ10 supplement, especially if you are over 40 years or on statin medications that will deplete your levels of CoQ10.
3. Embrace the power of tocotrienols
Tocotrienols represent one of the less common forms of Vitamin E, which have demonstrated immense promise in cardiovascular-related effects, particularly in mitigating oxidative stress and the maintenance of healthy cholesterol levels. Unlike the more common Vitamin E form known as tocopherols, tocotrienols offer greater antioxidant potency and provide unique cardiovascular benefits, including promoting arterial health and preventing cholesterol oxidation that leads to plaque build-up.
To get started with tocotrienols, you can find a quality supplement here, which can be added to your regimen for comprehensive antioxidant and heart health support.
4. Try magnesium for blood pressure
Magnesium is involved in over 300 biochemical processes in the body; many of them contribute to heart health. It relaxes blood vessels, supports appropriate muscle function, and helps regulate blood pressure-all beneficial to heart health. Low levels of magnesium are associated with increased risks of heart disease, hypertension, and arrhythmias.
The tip is to increase your consumption of foods rich in magnesium such as leafy greens, nuts, seeds, and whole grains, or take up a supplement of magnesium.
5. Vitamin D for heart health
Vitamin D, more familiarly known as the “sunshine vitamin,” is a nutrient that plays an integral role in cardiovascular health: it modulates blood pressure, reduces inflammation, and supports the healthiness of blood vessels. Low levels of vitamin D have been associated with an increased risk of heart disease and high blood pressure. Because so many people are at risk for vitamin D deficiency, especially during winter months, supplementation is a highly effective way to ensure optimal levels.
Tip: Remember, it is a good idea to get your levels of vitamin D checked. If they are low, you may want to consider supplementation, and when possible, enjoy the sunshine to naturally create vitamin D.
6. Maintain heart rhythm with potassium
Potassium is a crucial mineral that plays an important role in keeping the heart beating in a normal rhythm by facilitating electrical impulses that keep your heart pumping. Besides its effect on the heart, potassium is critical for the body in its functions of balancing fluids and controlling blood pressure. Along with sodium, it maintains electrolyte balance and the proper functioning of cells, muscles, and nerves.
When the levels of potassium in the body become too low, known as hypokalemia, one might experience serious health problems. Low potassium is quite directly associated with high blood pressure, or hypertension, and therefore increases the risk of cardiovascular diseases, such as arrhythmias, heart attacks, and strokes. These risks emphasize the importance of dietary intake in maintaining appropriate levels of potassium.
Reminder: Emphasize a diet that is potently rich in potassium, but if one has risks of potassium deficiency or high blood pressure, one can discuss supplementation with one’s doctor.
7. Green tea extract for heart health
Green tea extract provides polyphenols, which are potent antioxidants that help protect blood vessels and contribute to lowering LDL-cholesterol. Green tea also has anti-inflammatory properties that could partially account for its beneficial effect on heart health. Green tea contains an ingredient called EGCG, which provides a heightened benefit in reducing inflammation and cholesterol levels.
Tip: Green tea can be consumed to avail its cardiovascular benefits at one to two cups per day, or its extract in supplement form may be taken.
Lifestyle tips for heart health
While nutritional supplements can help create a healthy heart, a few simple changes in daily lifestyle can also go a long way:
Do regular exercises: at least 30 minutes of moderate-intensity exercises five times a week. Walking, cycling, and swimming are good forms of exercise for the heart and circulation.
Follow a heart-healthy diet: A diet full of vegetables, fruits, whole grains, and lean proteins needs to be emphasized. Foods with high levels of fiber and healthy fats, especially oils like olive oil, nuts, and avocados, are particularly helpful.
Reduce stress: Long-term stress has a bad effect on the heart. Therefore, add to your life some exercise activities that will help to reduce stress, including yoga, meditation, or simply deep breathing exercises.
Quit smoking and high consumption of alcohol: The consumption of tobacco and excessive alcohol can increase the risk of cardiovascular diseases.
Conclusion
A healthy heart requires a multi-dimensional approach: a wholesome diet, frequent exercise, good management of stress, and supplementation that targets specific needs. Omega-3 fatty acids, CoQ10, tocotrienols, magnesium, vitamin D, potassium, and green tea extract each offer advantages to strengthen and protect the cardiovascular system. By combining these supplements with healthy lifestyle choices, you can have a powerful impact on your heart health for many years into the future.
