Heart health supplements -
Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease. Diet plays a major role in heart health and can impact your risk of heart disease, the leading cause of death for adults in the US 1.
Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. The American Heart Association AHA notes that an increased leafy green vegetable intake was associated with more significant benefits to cardiovascular health and a lower risk of heart disease than other fruits and vegetables 4.
Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. A higher intake of leafy greens is associated with a lower risk of heart disease. Refined carbohydrates increase the risk of coronary heart disease.
But whole grains are protective. The AHA recommends eating whole grains rather than refined grains daily can reduce your risk for 6 :. Adopting a diet rich in plant-based foods, whole grains, low fat dairy products, and sodium intake within recommended limits can help prevent and manage hypertension 7.
When purchasing whole grains, make sure to read the ingredients label carefully. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health.
Berries are also rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease.
Higher anthocyanin intake may raise your risk of coronary artery disease, including heart attack and hypertension 8.
Eating blueberries daily may also improve the function of cells that line the blood vessels vascular function , which help control blood pressure and blood clotting 8.
According to a review of research, berry consumption may be an effective intervention for metabolic syndrome by helping reduce oxidative stress and inflammation while improving vascular function 9.
Berries can be a satisfying snack or a delicious dessert. Try adding a few different types to your diet to take advantage of their health benefits. Berries are rich in antioxidants. Eating them can reduce multiple risk factors for heart disease. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced cholesterol levels and a lower risk of heart disease.
A comprehensive review of studies determined that avocado may help improve 11 :. Avocados are also rich in potassium, a nutrient essential to heart health, and can help reduce blood pressure. Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.
Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias Eating fish over the long term may support lower levels of 14 :.
Fish consumption is associated with a lower risk of cardiovascular disease, depression, and mortality Fish oil supplements may reduce rates of all-cause mortality, cardiac death, sudden death, and stroke Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese Research shows that incorporating a few servings of walnuts into your diet can help protect against heart disease. Evidence for cardiovascular disease prevention is strong for some varieties of tree nuts, particularly walnuts Diets supplemented with walnuts may decrease LDL bad and total cholesterol 1 9.
Interestingly, some studies also found that regularly eating nuts, such as walnuts, is associated with a lower risk of heart disease Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.
Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch can potentially exert a healthy impact on the gut and certain members of its resident microbiota Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.
In one study of 73 adults with elevated LDL cholesterol, eating canned beans significantly reduced total cholesterol and LDL cholesterol One review found that eating beans and legumes can decrease LDL cholesterol, improve glycemic control and blood pressure, and may reduce the risk for cardiovascular disease, especially in people with diabetes Beans are high in resistant starch and have been shown to reduce levels of cholesterol, lower blood pressure, and improve glycemic control.
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Consuming chocolate in moderation less than six servings a week may decrease your risk of coronary heart disease, stroke, and diabetes Additionally, chocolate can be high in sugar and calories, negating many of its health-promoting properties.
Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease.
Low blood levels of lycopene are linked to an increased risk of heart attack and stroke Increasing the intake of tomato products and lycopene supplementation positively affects blood lipids, blood pressure, and endothelial function View all Specialty.
What vitamin should I take? Discover what your body really needs and get your personalized recommendation. Health Benefits. Brain Health. Digestive Health. Energy Support. Eye Health. Healthy Aging. Heart Health. Prenatal Health. Sleep Support. Urinary Tract Health.
Resources For You. Vitamin Quiz. A new study published in the Journal of the American College of Cardiology has some answers. Researchers analyzed known studies on micronutrients taken as dietary supplements and found strong evidence that three were especially beneficial for cardiovascular health, including:.
Other antioxidant supplements that demonstrated evidence of reducing cardiovascular risk include:. But not all supplements are created equal. Researchers also found that the following supplements had no impact on heart disease outcomes or Type 2 diabetes risk:. Simin Liu, professor of epidemiology and medicine at Brown University and a principal investigator for the study, which involved more than , patients.
Meanwhile, beta carotene supplements actually increased all-cause mortality. Antioxidant supplements help reduce oxidative stress , which is an imbalance between reactive oxygen species also known as free radicals and the antioxidants in your body.
Can dietary supplements really make you supple,ents Some may supplementa beneficial, but Heart health supplements Enhancing skins resilience to stress to vitamin and Heagt Anti-cancer diet plan is eating a balanced diet. There are many options for dietary supplements that may sound great, but there are also many questions: Which ones really work? Exactly how effective are they? Are they worth the money?
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