February is National Heart month, and with Valentine’s Day right around the corner, there’s no better time to talk about keeping your heart healthy. If you are like most Americans, either you or someone you love has heart disease. With one person dying every 37 seconds from heart disease, it is the leading cause of death in the United States. Heart disease is common because of the many risk factors that contribute to it. High blood pressure, high cholesterol, smoking, diabetes, unhealthy body weight, high-fat/high-sugar diet, lack of exercise, and excessive alcohol use all increase your risk for developing heart disease. Heart disease risk is also affected by age, sex, race, and family history.
With so many factors increasing heart disease risk, it can seem frightening and overwhelming, but there is a lot you can do to lower your risk. Of course, you can’t change your age or your genetics, but you can adopt a heart healthy lifestyle. Exercising for 30-60 minutes most days of the week, reducing trans fats and saturated fats in your diet, eating more fruits and vegetables, quitting smoking, controlling blood pressure and diabetes, and reducing stress can all help to lower your risk for heart disease.
Adopting a heart-healthy lifestyle takes time, commitment, and consistency, but even small changes can make a big difference in your heart health. In addition to lifestyle changes, there are several supplements you can take to improve your heart health. These are my recommendations for six supplements to support a healthy heart:
- Multivitamin
The Standard American Diet is rich in calories but poor in nutrients. Ninety two percent of the U.S. population has at least one vitamin or mineral deficiency. It can be difficult to get enough of the essential vitamins and minerals your body needs, even for people who eat a healthy diet. Whole, unprocessed foods should be your primary source of nutrients, but supplementing with essential vitamins and minerals can make up for deficiencies and help to prevent heart disease. I recommend taking a high-quality multivitamin rich in folate, vitamin B6, and vitamin B12.
- Vitamin D
Vitamin D deficiency is also common in the United States. On average, 42% of the U.S. population suffers from vitamin D deficiency. Low sunlight exposure, poor dietary intake, and intestinal malabsorption contribute to the prevalence of vitamin D deficiency. Low levels of vitamin D are associated with negative health outcomes and increased risk for heart failure and death related to heart failure. You can increase vitamin D in your diet by eating salmon, egg yolks, cheese, beef liver, and mushrooms, but it is still a good idea to take a high-quality vitamin D3 supplement. I prefer liquid vitamin D3 combined with vitamin K2.
- Omega-3 Fatty Acids
Omega-3 fatty acids are fats that your body needs but can’t make on its own. Three omega-3 fatty acids beneficial for heart health are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Omega-3 fatty acids benefit heart health by lowering cholesterol, improving blood flow to the heart, supporting normal heart rhythm, keeping arteries flexible, reducing plaque in arteries, and reducing inflammation in the body. ALA can be found in foods such as olives, soybeans, walnuts, and flaxseeds. EPA and DHA are primarily found in fatty fish such as tuna, salmon, mackerel, herring, trout, halibut, and cod. If these foods aren’t staples in your diet, taking 1-2 grams of combined EPA and DHA and 1.5-3 grams of ALA daily can help lower your risk for heart disease.
- Coenzyme Q10
Coenzyme Q10 or CoQ10 is an antioxidant produced in your body that your cells need for energy, growth, and repair. CoQ10 has been shown to improve symptoms of heart failure, and may help lower blood pressure, cholesterol, and inflammation that contribute to heart disease. CoQ10 decreases in your body as you age, which over time can increase your risk for heart disease. People who take statin drugs for high cholesterol are also at risk for CoQ10 deficiency. Dietary sources of CoQ10 include meat, fish, and nuts. Your body needs approximately 500 mg of CoQ10 per day, but the average amount of CoQ10 most people obtain from dietary sources is about 5 mg. So, you probably still need a CoQ10 supplement to reach the amount needed to improve heart health.
- Magnesium
Magnesium is an essential mineral that your body uses for energy production, blood sugar and blood pressure control, and proper muscle and nerve function. Low magnesium intake is associated with type 2 diabetes, unhealthy body weight, high blood pressure, osteoporosis, migraines, asthma, colon cancer, plaque buildup in blood vessels, and sudden cardiac death.The Standard American Diet is deficient in magnesium, leading many Americans to suffer from magnesium deficiency. The recommended daily magnesium intake for adults is around 400 mg for men and 300 mg for women. Foods that are rich in magnesium include dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, and green leafy vegetables. If you plan to supplement your diet with magnesium, I recommend taking magnesium glycinate for its high bioavailability and tolerability.
- Lactobacillus reuteri
Lactobacillus reuteri is a beneficial bacteria in the digestive tract that has been shown to improve heart disease risk by reducing inflammation and lowering cholesterol. Stress, diets lacking in fruits and vegetables, and antibiotic use can cause harmful bacterial imbalances in the digestive tract. Taking Lactobacillus reuteri daily is generally recognized as safe and can be combined with the supplements above and a heart-healthy diet to lower risk for heart disease.
Heart disease takes a heavy physical, emotional, and financial toll on individuals, families, and communities, but the burden can be lessened by taking good care of yourself and your heart. Making healthy lifestyle choices and taking the right supplements can reduce your risk for heart disease. If you want to know more about your personal risk for heart disease and what you can do to have a healthier heart, don’t hesitate to talk to your doctor or licensed healthcare provider.