The organ that works 24/7 to keep us alive is no doubt the heart. In stressful hours or during intense workouts it works double. It works even hard when you sleep. So if you want to live a full life you must take proper care of your heart. You may already know what it takes to keep your heart going strong. But if you are interested to know how to care for cardiovascular health by natural supplements then this blog may help you. In this article, we will provide some insights on some scientific findings for keeping your cardiovascular system running smoothly. Here we will mention some useful supplements that will help keep your heart pumping for years to come.
Know your heart
Before we discuss heart health we must know a few details about it. We must know why and how heart diseases develop. According to the US Center for Disease Control (CDC), heart disease is one of the leading causes of death among men and women in the United States. Through a system of veins, arteries, and vessels the heart pumps blood to different parts of our bodies. And you will be surprised to know the length of it is nearly 100,000 miles for an adult—which is 4 times the circumference of the Earth!
It is the blood vessels that feed the heart. So, it is essential to maintain healthy blood vessels otherwise any blockage can cause a heart attack. Going all-in on vessel health is key: avoid smoking, be active, manage stress, and eat a whole foods diet.
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Supplements to care for cardiovascular health
- Omega-3 fatty acids
Omega-3 fatty acids are the most important nutrients among all other supplements when it comes to cardiovascular health. To maintain healthy blood pressure and cholesterol omega-3 fatty acids are undoubtedly useful and there is extensive science supporting it. To regulate the cardiovascular system it plays a major role.
There are three main types of omega-3 fatty acids.
ALA (alpha-linolenic acid) which is an essential fatty acid is not produced in the human body but we need it.
The other two types are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). It’s EPA and DHA that seem more important for heart health, being more anti-inflammatory.
It may seem contradictory that we need fat for the good health of our hearts. Interestingly these are good fat that prevents the building up of plaque. On the contrary, the bad types of fat cause inflammation and damage blood vessels.
Omega-3 fats are one of the good kinds, and studies have shown that they can support inflammation, blood pressure, and keep the heart beating steadily.
Fish, nuts, and seeds are high in omega-3 fats, with the priority going to fish sources, as they are highest in the EPA and DHA fats. Incorporate them into your diet, or look for a quality supplement, such as fish oil supplements derived from salmon or cod.
In case you are a vegan, allergic or vegetarian then look for algae oil which is a good source of EPA and DHA.
- Coenzyme Q10
Coenzyme Q10, which is also known as CoQ10, is an enzyme that is naturally produced in our body to facilitate important functions like blood pressure regulation and electron transport. More broadly speaking, CoQ10 helps the mitochondria, which is the powerhouse in a cell, to convert compounds in food into energy.
Like Omega3 fatty acid CoQ10 also works as an antioxidant that prevents the body from free radicals through oxidation. A 2012 meta-analysis found a significant improvement in endothelial function with Coenzyme Q10 supplementation. A 2007 study of patients with heart failure also supports the role of CoQ10 in heart health.
Natural production of CoQ10 slows down with aging so it’s a good idea to add foods high in CoQ10 or supplements to one’s diet. Fish, meat, and whole grains are particularly high in CoQ10.
Ubiquinol is a form of CoQ10 that is naturally produced in the body and more readily absorbed when taken in supplement form.
- Astaxanthin
Astaxanthin (pronounced “as-ta-zan-thin”) is a very unique antioxidant that gives many fish and shellfish a bright pink color. The purest form of this powerful antioxidant is derived from very small algae. It has anti-cancer and anti-inflammatory effects, besides it supports heart health. Recent clinical studies suggest astaxanthin helps to maintain cholesterol levels already within a normal range.
In a 2011 double-blind, placebo-controlled study on 27 overweight subjects, astaxanthin was shown to lower LDL cholesterol. In 2010, results from a randomized, double-blind study of 61 non-obese subjects showed reduced triglyceride levels for the astaxanthin group. Additionally, the study showed increased HDL cholesterol (a.k.a. the “good” kind of cholesterol).
As an added bonus, further research is being conducted to explore astaxanthin’s other potential benefits, including supporting cognitive function, improving athletic performance, and reducing signs of aging in the skin.
- Garlic
Garlic- a daily use spice is good for overall heart health. There is a large body of evidence suggesting garlic can support both cholesterol and blood pressure.
Garlic contains a variety of trace minerals and vitamins. Studies on garlic include garlic prepared in various ways, so it is hard to pinpoint what exactly makes garlic effective. However, evidence suggests that components in garlic inhibit the synthesis of cholesterol, dissolve blood clots, and regulate heart rate–all of which can lead to improved heart health.
If you do not like the pungent flavor of garlic, you can easily increase your intake with odorless garlic pills to care for cardiovascular health.