A healthy, wholesome diet rich in fiber, healthy fats and protein is good for our overall health, including heart health. But what if you’re too busy to eat super-nutritiously or you have a family history of heart disease? In either case, certain nutrients can help you keep your blood-pumping organ in top shape, lower cholesterol and improve blood pressure. Here are the top 5 of them.
1. Coenzyme Q10 (CoQ10)
Coenzyme Q10, also known as ubiquinone and ubiquinol, is a small enzyme that the body naturally makes itself. As a supplement, CoQ10 has been shown to reduce the risk of heart disease by 50% and lower the bad cholesterol, LDL.
Recommended dose: 30 to 150 mg per day.
2. Fish Oil
Omega-3 fatty acids can dramatically decrease the levels of triglycerides and lower LDL cholesterol. Consumption of fish oil has been linked to a decreased risk of sudden cardiac death, and as a bonus, it’s also been shown that it improves insulin sensitivity and brain health.
Recommended dose: 2,000 to 3,000 mg per day.
3. Vitamin D
If you have a vitamin D deficiency, it’s crucial to take vitamin D supplements. Vitamin D has been shown to reduce the risk of cardiovascular disease and improve overall health.
Recommended dose: this is highly dependant on your deficiency, but generally 1,000 to 2,000 IUs per day.
Magnesium supplements support optimal muscle and nerve function, reduce the “stress-effect” on the body, and can slightly reduce blood pressure. Magnesium also supports heart health and reduces the risk of developing arrhythmias and other cardiovascular diseases.
Recommended dose: 250 to 400 mg per day.
5. Red Yeast Rice
Red yeast rice supplements have been shown to significantly lower the cholesterol, especially the bad cholesterol, LDL, and triglycerides, thereby promoting heart health.
Recommended dose: consult with your doctor.