Vitamin For Healthy Heart – While fish burps may be uncomfortable, they’re worth the heart-healthy benefits of omega-3 fatty acids. Finally, these fatty acids strengthen our immune system, support arterial function, and play important roles in our cell membranes and receptors.
However, eating more salmon, consuming fish oil, and getting aerobic exercise aren’t the only things you can do to protect your heart. “The food you eat is the number one factor that directly affects your heart health,” says Rebecca Lee, RN, creator of the natural health and wellness website Remedies For Me. Along with eating a balanced diet of lean protein, unsaturated fats, vegetables, and fruits, there are many specific nutrients like omega that can help stay healthy. Make sure they’re on your plate regularly, or consider adding a supplement to your routine.
Vitamin For Healthy Heart
Magnesium is critical to many processes in the body, including muscle and nerve function, and regulation of blood sugar and blood pressure. “Higher magnesium intake is linked to lower blood pressure and helps stabilize the heart membranes,” says Dr. Amnon Beniaminovitz, cardiologist at Manhattan Cardiology.
Healthy Heart Formula™
We need 310 (women) to 400 (men) mg of magnesium per day, which is found in green leafy vegetables like spinach (78 mg per half cup) and Swiss chard, cashews (74 mg per ounce), black beans (60 mg per half cup) , avocado (44 mg per cup), edamame (50 mg per half cup), and dark chocolate (41 mg per ounce).
To supplement magnesium, you can stir magnesium citrate powder into water and drink it throughout the day, or take magnesium tablets or capsules.
Turmeric, the yellow spice used in Indian curries, has been a star in traditional Ayurvedic medicine, and your Instagram feed for it contains an antioxidant compound called curcumin, which supports our immune system by boosting the body’s immune response. Antioxidants promote blood circulation and the function of the blood vessel walls.
Experts recommend combining turmeric with black pepper because piperine, the active ingredient in black pepper, increases our absorption of curcumin in turmeric. Look for a turmeric supplement that contains curcumin and black pepper, or make a golden milk with coconut milk, 2.5 teaspoons turmeric, and 1/4 teaspoon black pepper.
The Importance Of A Heart Healthy Vitamin
Vitamin D not only regulates the amount of calcium going into the bones, but is also vital for our immune and cardiovascular systems. While we can get some vitamin D from egg yolks, oily fish, and fortified dairy products, ideally 50 to 90 percent of our vitamin D should come from sunlight, says Lee. Given the limited amount of time many of us spend outdoors — especially during the winter months — most of us can’t.
Lower levels of vitamin D have been linked to many cardiovascular problems, while higher levels appear to contribute to overall cardiovascular health.
Our vitamin D needs increase as we age, and there is much debate about how much we need to reduce our risk of disease. Doctors now recommend up to 1,000 to 2,000 IU — but
Much of this vitamin can damage our kidneys, so the National Institutes of Health recommend that adults consume 600 IU of vitamin D per day. If you’re concerned about your vitamin D levels, talk to your doctor to get your levels tested and find the right dose for you.
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Red yeast rice is made from yeast strains that grow on rice and is a staple in traditional Chinese medicine and Chinese cuisine. Its heart-healthy benefits come from a compound called monacolin K, which helps support healthy cholesterol — specifically LDL, or “bad” cholesterol, Beniaminovitz says.
Because red yeast rice is not a staple in the American diet, Dr. Beniaminovitz supplemented with 600 mg per day in consultation with your doctor. (It may interfere with certain medications.)
Coenzyme Q10 (aka “CoQ10”) is a naturally occurring compound found in offal, chicken, sardines, cauliflower, and broccoli that acts as an antioxidant and helps cells produce energy. Research shows that CoQ10 has many cardiovascular benefits, including supporting healthy blood pressure.
There are two types of CoQ10 supplements on the market: an active form called ubiquinol and an oxidized form called ubiquinone. Most of the CoQ10 found in our bodies is in the ubiquinol form, and some studies have found it to be more bioavailable, but you will find supplements that contain both forms. Most CoQ10 supplements contain about 100 mg at a time, but if you’re taking blood thinners, consult your doctor before supplementing.