[ad_1]
Supplements should never be thought of as a first line of defense against cardiovascular disease, according to experts. “I stress to my patients that when we’re addressing heart health, we really want to start by bringing attention to consuming a balanced, healthy diet,” says Hodson. “In other words, ‘Foods first, supplements second.’ By consuming nutrients through their whole, minimally processed sources, we reap the benefits of the variety of other vitamins, minerals, fiber and other bioactive compounds present in the foods.”
Hodson also says it’s best to consult your health care provider before taking any supplements. “Supplement recommendations are always individualized to the patient and their needs in relation to their dietary intake, lab values, medications and health conditions,” she explains.
With that said, there are a few supplements that are worth considering if you aren’t getting enough essential nutrients through diet alone.
Fish Oil
Fatty fish like salmon, tuna and sardines are excellent sources of omega-3 fatty acids. But if you don’t eat fish often, experts say it may be a good idea to take a fish oil supplement regularly.
“Generally speaking, fish oil is one way to think about [getting enough] omega-3 fatty acids because they’re the main component in fish oil supplements,” says Dr. Nevelev.
The National Institutes of Health recommend consuming between 1.1 and 1.6 grams of omega-3 fatty acids a day, the equivalent of a 3- to 4-ounce serving of salmon (about the size of a deck of cards). While it’s best to meet this requirement through food, research suggests taking a 1-gram fish oil supplement regularly may reduce the risk of death related to coronary disease in certain populations. One particular study found that fish oil supplementation may help reduce the risk of cardiovascular events.
Fiber
An overwhelming 95% of Americans don’t consume the recommended daily amount of fiber (between 21 and 26 grams for women and between 30 and 38 grams for men) from food, which is why fiber supplements (either in capsule or powder form) can be beneficial.
“Fiber supplements like psyllium husk powder may help improve LDL cholesterol levels, as they’re an excellent source of soluble fiber [which slows digestion and is linked to a reduced risk of heart disease],” explains Hodson. Research shows taking a fiber supplement can help control blood sugar, decrease type 2 diabetes risk and lower LDL cholesterol.
If you want to start taking a fiber supplement, Hodson recommends starting with a small dose and slowly increasing your amount, as well as drinking plenty of water to avoid gastrointestinal upset as the body adjusts to breaking down larger quantities of fiber.
Potassium
Potassium is important for heart health because it can help manage blood pressure and counteract some effects of sodium, which tends to increase blood pressure, explains Hodson. Getting enough potassium can also help indirectly reduce heart attack and stroke risk due to its effects on blood pressure. Men should aim to consume 3,400 milligrams of potassium a day while women should consume 2,600 milligrams a day.
“Foods rich in potassium include avocados, potatoes, oranges, leafy greens, broccoli, cantaloupe and dried fruit like prunes, raisins and dates,” says Hodson.
If you don’t get enough potassium through diet alone, taking a potassium supplement may be beneficial. “[However], increasing potassium intake may not be appropriate for people with kidney disease or any disease or medication [regimen] that affects potassium excretion,” says Hodson. “Always discuss appropriate potassium intake with your doctor or registered dietitian.”
Magnesium
“Magnesium is really important for cardiac health,” says Dr. Nevelev. In fact, research associates high magnesium intake with a lower risk of a variety of heart disease risk factors, including diabetes, high blood pressure and metabolic syndrome. It’s recommended that adults consume between 310 and 420 milligrams of magnesium daily. Foods high in magnesium include pumpkin seeds, chia seeds, almonds, spinach, dark chocolate, yogurt, cashews and black beans.
If you don’t get enough magnesium through diet, taking a magnesium supplement can be beneficial, but Dr. Nevelev says it’s important to make sure you’re supplementing with the type of magnesium shown to benefit heart health.
“There are different types of magnesium, and not all of them are absorbed well in the gut,” he says. For example, since magnesium oxide isn’t absorbed well, the heart doesn’t benefit much from it. On the other hand, research suggests aspartate, citrate, lactate and chloride forms of magnesium are all better absorbed.
One 2022 study in Scientific Reports of people with pre-diabetes found an association between daily magnesium supplementation for 12 weeks with an increase in heart-healthy HDL cholesterol.
[ad_2]
