According to experts, supplements should not be considered as a first line of defense against cardiovascular disease. “What I stress to my patients is that when addressing heart health, you want to start by focusing on eating a balanced, healthy diet,” says Hodson. . “In other words, it’s ‘food first, supplements second.'” By getting nutrients from whole, minimally processed sources, we can absorb the variety of vitamins, minerals, fiber, and You can benefit from other bioactive compounds. ”
Hodson also says it’s best to talk to your health care provider before taking any supplements. “Supplement recommendations are always individualized to the patient and their needs related to dietary intake, laboratory values, medications, and health conditions,” she explains.
That being said, if you can’t get enough essential nutrients through diet alone, there are some supplements worth considering.
fish oil
Fatty fish such as salmon, tuna, and sardines are good sources of omega-3 fatty acids. But if you don’t eat much fish, experts say it may be a good idea to take a fish oil supplement on a regular basis.
“Generally speaking, fish oil can be thought of as: [getting enough] Because omega-3 fatty acids are the main ingredient in fish oil supplements,” says Dr. Nevelev.
The National Institutes of Health recommends consuming 1.1 to 1.6 grams of omega-3 fatty acids per day. This is the equivalent of 3 to 4 ounces of salmon (about the size of a deck of cards). Although it is best to meet this requirement through food, research suggests that regularly taking a 1 gram fish oil supplement may reduce the risk of death related to coronary artery disease in certain populations. It has been. One particular study found that fish oil supplementation may help reduce the risk of cardiovascular events.
fiber
An overwhelming 95% of Americans don’t get the daily recommended amount of fiber from food (21 to 26 grams for women and 30 to 38 grams for men). Therefore, taking fiber supplements (either capsules or powders) can be beneficial.
“Fiber supplements like psyllium husk powder may help improve LDL cholesterol levels because they are a good source of soluble fiber.” [which slows digestion and is linked to a reduced risk of heart disease]” explains Hodson. Research shows that taking fiber supplements can help control blood sugar levels, reduce the risk of type 2 diabetes, and lower LDL cholesterol.
If you want to start taking fiber supplements, Hodson recommends starting with a small amount and gradually increasing the amount, and drinking plenty of water to avoid gastrointestinal upset as your body adapts to breaking down large amounts of fiber. We recommend that you do so.
potassium
Potassium is important for heart health because it helps manage blood pressure and can counteract the effects of sodium, which tends to increase blood pressure, Hodson explains. Consuming enough potassium can also indirectly help reduce your risk of heart attack and stroke through its effect on blood pressure. Men should aim to consume 3,400 milligrams of potassium per day, and women should consume 2,600 milligrams per day.
“Foods rich in potassium include avocados, potatoes, oranges, leafy greens, and dried fruits such as broccoli, melons, prunes, raisins, and dates,” says Hodson.
If you can’t get enough potassium through diet alone, taking potassium supplements can help. “[However]increasing potassium intake may not be appropriate for people with kidney disease or any other illnesses or medications. [regimen] It affects potassium excretion,” says Hodson. “Always talk to your doctor or registered dietitian about the appropriate potassium intake.”
magnesium
“Magnesium is very important for heart health,” says Dr. Nebelev. In fact, studies have linked high magnesium intake to a lower risk of various heart disease risk factors, including diabetes, high blood pressure, and metabolic syndrome. It is recommended that adults consume 310 to 420 milligrams of magnesium daily. Foods high in magnesium include pumpkin seeds, chia seeds, almonds, spinach, dark chocolate, yogurt, cashews, and black beans.
If you don’t get enough magnesium in your diet, taking a magnesium supplement can be beneficial, but Dr. Nebelev says it’s important to make sure you’re getting the type of magnesium that has been shown to benefit heart health. It states that.
“There are different types of magnesium, and not all are absorbed well in the intestines,” he says. For example, magnesium oxide isn’t absorbed well, so it doesn’t have much benefit for the heart. On the other hand, research suggests that aspartate, citric, lactic, and chloride forms of magnesium are all better absorbed.
One of the 2022 studies scientific report Among prediabetics, researchers found an association between daily magnesium supplementation over 12 weeks and increases in heart-healthy HDL cholesterol.
