Supplements are well-known for supporting various parts of your body, from bones to muscles, but what about your heart? Research suggests that certain supplements may assist in lowering cholesterol, improving blood pressure, and addressing other risk factors for heart disease. While the direct impact on preventing heart attacks or strokes isn't fully proven, these supplements can still be a valuable addition to a heart-healthy lifestyle when used wisely.
Fiber and Sterols: Essential for Heart Health
Fiber is a natural way to reduce cholesterol absorption, found in foods like fruits, vegetables, grains, and legumes. If your diet doesn’t supply enough, supplements can help. Psyllium husk, a popular ingredient in fiber supplements, has been shown to reduce “bad” LDL cholesterol while increasing “good” HDL cholesterol. Other fiber supplements, such as methylcellulose and wheat dextrin, are also beneficial. Increasing fiber intake slowly can prevent side effects like bloating, and staying hydrated is essential when consuming fiber.
Sterols and stanols are compounds found in foods like nuts and grains, and they can also be taken as supplements. These compounds work by reducing the cholesterol your body absorbs from food. Aim for 2 grams daily, as recommended by experts, to help lower LDL cholesterol in people with high cholesterol levels. You’ll also find sterols added to certain foods, such as margarine and fortified juices, making it easier to incorporate them into your diet.
Additional Supplements That May Benefit Heart Health
Coenzyme Q10 (CoQ10): Naturally produced in small amounts by the body, CoQ10 may lower blood pressure and help with side effects of statins, a type of cholesterol-lowering drug. Some patients on statins experience reduced CoQ10 levels, leading to muscle pain and weakness, which CoQ10 supplements may help alleviate, though more research is needed in this area.
Fish oil: Rich in omega-3 fatty acids, fish oil can lower triglycerides—an unhealthy type of fat in your blood—by up to 30%, and it may also help reduce blood pressure. Although fish oil hasn’t been definitively proven to lower heart disease risk, the American Heart Association recommends eating at least two servings of omega-3-rich fish weekly.
Garlic: Whether used in food or supplements, garlic has the potential to slightly lower blood pressure and slow the buildup of plaque in the arteries, which can help reduce the risk of blood clots and improve overall heart health.
Other supplements like green tea extract, flaxseed oil, magnesium, and red yeast rice are also commonly used for heart health. Green tea and flaxseed oil may help lower cholesterol levels, while magnesium helps regulate blood pressure and heart rhythm. Red yeast rice, in particular, has been shown to lower cholesterol and triglyceride levels, but it should only be taken under a doctor’s supervision due to its potent effects.
Safe Supplement Use for Heart Health
Not all supplements labeled "heart healthy" are right for everyone, and taking too much of certain nutrients can be harmful. Always consult your doctor before starting a new supplement, especially if you have existing heart conditions. Your healthcare provider can help determine which supplements are best for your specific needs and guide you on safe dosages. It’s important to remember that while supplements can be beneficial, they should be part of a broader heart-healthy lifestyle that includes proper nutrition, exercise, and medical care.