I am a strong believer in supplementing your diet with vitamins and minerals. Sure it would be better to get all the nutrition from real food but you’d be eating all day long and spending a small fortune on a range of diverse and wholesome food products.
Supplements can’t make any claims for health benefits but there are undisputed facts and a myriad of great studies to show that certain vitamins and minerals can improve and prevent many health conditions. Dietary supplements are regulated by the FDA as food, not as drugs and therefore can be sold over the counter. The FDA also does not review or test supplements before they hit the shelves, that is why it is extremely important to purchase dietary supplements from a top-notch, trusted source that uses only first-rate ingredients and superior quality control. Furthermore, some dietary supplements may contain ingredients that interfere with you medication or health condition so always check with your medical provider beforehand.
Here’s are my personal must-haves to keep your heart healthy:
Omega 3 fatty acid
Omega 3 is most abundantly found in cold water, fatty fish. Great sources are wild salmon and mackerel as well as smaller ocean fish like herring, sardines and anchovies. These fatty acids are also found in nuts and seeds (walnuts, chia and flaxseeds), certain oils (cod liver oil) and to a lesser degree in eggs, meats and some leafy vegetables. The healthy compound found in fish oils, EPA and DHA, may reduce the amount of triglycerides levels in your body and decrease cardiovascular events. Supplements high in EPA may benefit people suffering from strokes while a high DHA level is associated with improved heart health (calamari oil is very high in DHA).
Omega 3s lowers inflammation and blood clot formation. It may also increase levels of good HDL and therefore reduce plaque build-up in your arteries. The improved blood vessel function from this healthy fat may also benefit you if you suffer from elevated blood pressure. Consume 1 to 2 grams per day.
Here’s a great product of Omega 3 fatty acid.
Coenzyme Q10 (CoQ10)
CoQ10 is found in almost every cell in the body and it is particularly abundant in and around the heart muscle. It is a powerful antioxidant which helps the body fight free radicals (free radicals damage cell membranes and cause DNA damage).
CoQ10 also plays an important role in converting food into energy (ATP production) which gives each and every one of our cells energy to protect against inflammation. Ingesting 100 to 200mg CoQ10 will help protect cell membranes and arterial tissue from oxidative stress and improve symptoms of congestive heart failure.
Besides being great for your heart CoQ10 is also great for aging skin, help with fertility and may support exercise performance.
It is particularly important to supplement with CoQ10 when taking a statin drug since statins are notorious at depleting your CoQ10 levels.
Here is the product I like to use for my CoQ10 supplements.
K2
Even though vitamin K was discovered in 1929 as an essential nutrient for blood clotting, bone and heart health, it’s real importance was only recently uncovered. K1 (responsible for blood clotting) is found in leafy green vegetables and is fantastic for your health. But it is K2 that really shines when it comes to your heart health. K2 is plentiful in hard cheeses but can also be found in animal sources like meats, egg yolks and dairy as well as fermented foods such as sauerkraut, kimchi, and kefir and especially natto. K2 is also naturally produced by your gut’s friendly bacteria.
K2, and in particular the subtype MK-7 (check the label), moves the calcium in your body to just the right places where they belong such as your bones. That ensures it does not get stuck in unwanted places like your blood vessels or kidneys where it could wreak havoc.
Besides reducing calcium build up in your arteries, K2 may prevent osteoporosis, support dental health and fight certain cancers, in particular prostate, breast, liver, colon and bladder cancers.
Take 120mcg a day and check with your doctor if you are on a blood thinner like Warfarin or Coumadin since K2 will interfere with these drugs.
I really like this product of Vitamin K2. Or if you would like to combine K2 and D3 I suggest this product.
D3
The sunshine vitamin is so important and so versatile it had to be included in this list. D3 certainly is good for your heart but also for a host of other health issues. Unfortunately, most people just don’t get enough of it, especially those living in the extreme northern or southern hemispheres during the “dark” season. Vitamin D3 is naturally produced in the body following exposure to the sun.
Foods like fish, beef liver, eggs and cheese naturally contain vitamin D3. The vitamin is responsible for bone growth, regular functioning of the immune system and conversion of sugar into energy. A lack, or worse, a deficiency of D3 can cause inflammation throughout the body, high blood pressure and diabetes.
Besides being good for your heart and your bones, vitamin D3 helps fight different types of cancer, type 2 diabetes and cognitive decline. It is a true “wonder vitamin” and even made a name for itself in the fight against the corona virus. If you don’t have regular expose to sunlight, you should supplement with 2000 to 3000 IUs per day.
I use this D3 supplement.
B3
Vitamin B3, also known as Niacin, is an essential nutrient that plays a crucial role in maintaining good health. One of its most well-known benefits is its ability to support heart health. It does so by lowering LDL and increasing HDL cholesterol levels. Niacin is also responsible in lowering your triglycerides, high levels of which have been linked to an increase of heart disease.
While Niacin has demonstrated to lower your cholesterol level significantly, it also lowers CRP (C-reactive protein) which is yet another indicator of higher risk for cardiovascular disease and stroke.
B3 has been shown to inhibit vascular inflammation, vascular oxidation and lipid deposits on arterial walls. Furthermore, Niacin significantly suppresses adhesion of white blood cells on arterial walls. In other words, all the makings of the sticky, gooey mess we call plaque in your arteries.
Interesting that none of my cardiologists ever mentioned the heart benefits of Niacin to me, hmmm that wouldn’t be due to the fact that B3 is an over-the-counter vitamin and very inexpensive. Maybe there is just not the same profit margin in it as perhaps a prescription for a statin drug? By the way, more than 200 million people in the world take statins for their heart health.
Besides benefiting your heart, Niacin also supports optimal brain function, skin health, energy production and gut health.
You can take 400mg a day but heads up, you may experience ‘flushing’ when taking Niacin. Flushing is the sensation of warm, itchy and prickly skin which is completely harmless. I personally react very strongly to this sensation. It is caused by dilated blood vessels in the skin allowing for more blood flow. To prevent that sensation, reduce the dose and spread out over time or better yet take an extended release niacin product.
This is a great VITAMIN B3 product that comes in liquid form and doesn’t create ‘flashes’. Or if you prefer capsules I also like this product.
Magnesium
The mineral magnesium is important for so many functions in your body such as keeping your nerves and muscles working properly, keeping your bones strong and keeping your blood sugar under control.
Magnesium is also vitally important for your heart. It helps in maintaining optimal blood pressure and most importantly it is central in keeping your heart beating at a regular rhythm. It does that by moving electrolytes like potassium and calcium, into cells to keep nerve impulses and (heart) muscles contracting regularly. In fact, people with a magnesium deficiency could be suffering from irregular heartbeats (arrhythmias), atrial fibrillation and may be at risk for developing cardiovascular disease.
You will get magnesium from nuts, seeds, beans, bananas, soy products, brown rice, avocados and green, leafy vegetables. If you take a supplement, remember it is not easily absorbed by the body, therefore it is best to take a broad spectrum, easily absorbable supplement of magnesium such as magnesium aspartate, magnesium citrate, magnesium lactate and magnesium chloride.
Approximately 400mg for an adult will suffice. And do check with your doctor because if you have abnormal kidney function you want to lower the dosage.
This is the MAGNESIUM SUPPLEMENT I use.
Vitamin E
Vitamin E is another fat soluble vitamin and consists of 8 different forms, 4 tocotrienols and 4 tocopherols. Years ago, Vitamin E received great attentions in the fight against heart disease, then, other studies have shown little or no benefit and it lost some of its limelight.
The great majority of commercially sold Vitamin E supplements contain tocopherols. However, the real champion is the compound tocotrienol. Thanks to pioneering researchers like Dr Barrie Tan, it was found that tocotrienols is the compound that is packed with tremendous health benefits for us. It is 50 times more powerful as an antioxidant than tocopherols. Antioxidants help protect cells from oxidative damage caused by free radicals. Oxidative damage is a major contributing factor to many chronic diseases, including heart disease.
Studies have also shown that tocotrienols can help lower cholesterol levels in the blood, particularly LDL or “bad” cholesterol. High levels of LDL cholesterol are associated with an increased risk of heart disease.
Furthermore, tocotrienols have been found to possess anti-inflammatory properties, which can help reduce inflammation in the body, including in the arteries. Chronic inflammation in the arteries is another risk factor for heart disease.
Besides cardiovascular benefits, tocotrienols have been found to help with cancer treatments by hindering rapidly multiplying cells, improving bone health, reducing fat in the liver, regulating blood sugar levels, boosting brain health and reversing skin damage.
Tocotrienols can naturally be found in flaxseeds, hazelnuts, olives, sunflower seeds, rye, oats and buckthorn berry to name a few. As a supplement it is not cheap but very well worth it for your health.
This is the VITAMIN E TOCOTRIENOL that I absolutely love.
Vitamin C
We can’t have a list of ‘best supplements for the heart’ without including Vitamin C. In fact Ascorbic Acid (Vitamin C) is a powerful antioxidant that plays an important role in so many bodily functions.
In special regard to cardiovascular health, Vitamin C has been linked to lower blood pressure and lessening the risk of heart disease. Studies suggest that vitamin C may help reduce inflammation in the arteries, lower cholesterol levels, and improve blood vessel function by protecting the blood vessel walls.
Vitamin C also plays an important part in the production of collagen. It just so happens that coronary cells are held together by collagen.
Studies have shown that ascorbic acid keeps your arteries flexible, thus slowing down the progression of atherosclerosis (hardening of the arteries).
Finally, Vitamine C helps protect LDL, the ‘bad’ cholesterol from getting damaged which could then possibly build up in your arteries as plaque causing a heart attack or stroke.
Besides that impressive list, Vitamin C gives a great boost to your immune system, does wonders for your skin and protects against many chronic diseases due to its powerful antioxidant qualities.
Whole food sources of vitamin C include many fruits and vegetables: oranges and grapefruit, peppers, papaya, berries, kiwi, mango, broccoli, tomatoes, brussel sprouts, cauliflower, cabbage, and the list goes on.. Vitamin C is sensitive to light, air, and heat, so you’ll get the most vitamin C if you eat fruits and vegetables raw or lightly cooked.
As a supplement you can safely take 1000mg per day, too much may cause loose bowels.
There are so many choices of vitamin C, however, I found this product is excellent as well as non-GMO and vegan friendly.
Nattokinase
Nattokinase is a naturally occurring enzyme derived from the traditional Japanese food, natto, which is made from fermented soybeans. It has gained attention for its potential health benefits, particularly in the context of heart and cardiovascular health. Nattokinase, in my opinion, is a “must-have” for optimal heart health.
Blood Clot Prevention: One of the most significant benefits of nattokinase is its potential to reduce the risk of blood clots. It functions as a potent fibrinolytic enzyme, breaking down excess fibrin, a protein involved in blood clot formation. By maintaining healthy blood viscosity and circulation, nattokinase may help prevent thrombosis and lower the risk of stroke or heart attacks.
Blood Pressure Regulation: Research suggests that nattokinase can contribute to the management of blood pressure. It may help relax blood vessels by promoting the production of nitric oxide, leading to improved arterial elasticity and reduced hypertension. This, in turn, can reduce the strain on the heart and decrease the risk of cardiovascular diseases.
Cholesterol Reduction: Nattokinase has been associated with modest reductions in LDL cholesterol levels, which are known to contribute to atherosclerosis and heart disease. By helping to maintain a healthier lipid profile, it may support overall heart health.
Anti-Inflammatory Effects: Chronic inflammation is a major contributor to cardiovascular disease. Nattokinase has been shown to possess anti-inflammatory properties, potentially reducing the inflammatory response that can lead to damage in arterial walls.
Antioxidant Activity: Nattokinase also exhibits antioxidant properties, which can help protect blood vessels from oxidative stress and improve their overall function.
It’s important to note that while these potential benefits are promising, more research is needed to fully understand nattokinase’s long-term effects and optimal dosages for cardiovascular health. Nevertheless, I highly recommend Naka Platinum Nattokinase made from fermented high quality, non-GMO soybeans and the price can’t be beat. Give it a try and let me know how you feel!