Heart disease is one of the leading causes of mortality and disability across the globe, making preventive care and lifestyle management the best defence mechanism.  The incidence of heart disease is increasing in India, with cardiovascular diseases (CVDs) accounting for about 28% of total deaths. The most concerning fact is that cardiovascular disease is affecting Indians at a younger age compared to other populations across the world. Unhealthy lifestyle, poor eating habits, uncontrolled blood pressure, diabetes and obesity are factors that contribute to this grave disease.

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A well-balanced and wholesome diet, combined with regular exercise and proper treatment, is the cornerstone of promoting heart health. Dietary supplements are also proven to improve cardiovascular functioning, lower risk factors, and optimise heart health.

Here we have curated the five best supplements for heart health, their benefits, uses and side effects.

How Supplements Improve Cardiac Function?

Supplements work by targeting the underlying mechanisms that affect heart health and function, including:

Chronic inflammation can damage healthy blood vessels and arteries. Supplements are beneficial in reducing inflammation and improving blood circulation.

High cholesterol, increased LDL cholesterol, and triglyceride levels can lead to the accumulation of plaque in the arteries. Supplements may help reduce cholesterol and triglyceride levels and maintain lipid profile under control.

Supplements are potent in improving blood circulation to the vital organs and controlling blood pressure.

The heart needs a steady source of fuel to pump efficiently. Supplements play a key role in promoting energy metabolism.

Safeguarding heart tissues from free radical damage and oxidative stress is vital. Certain supplements are beneficial in preventing free radical damage.

Also Read: Heart Health: Add These 5 Powerful Herbs For Optimal  Cardiac Function

Top 5 Supplements For Heart Health

Omega-3 Fatty Acids (Fish Oil)

Omega-3 fatty acids are essential fatty acids comprising  EPA and DHA that should be complemented from the diet. These fatty acids are valuable in easing inflammation, improving blood lipid profile, promoting arterial flexibility, regulating blood pressure and stabilising heart rhythms.

Side Effects

Fishy aftertaste, nausea, or diarrhea.

Excessive doses may increase the risk of bleeding, particularly in those who are on anticoagulant drugs.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that the body makes naturally, which holds a crucial role in mitochondrial energy production and maintaining the active functioning of heart muscle cells. CoQ10 is known to combat oxidative stress; ease symptoms related to heart failure, and offset statin-linked muscle fatigue.

Side Effects

Generally safe but may cause mild insomnia, nausea, or headaches.

Can interact with blood thinners like warfarin.

Magnesium

Magnesium is essential for maintaining electrical signalling in the heart and relaxation of blood vessels. It controls heartbeat and muscle contractions, regulates blood pressure and improves insulin sensitivity, which indirectly supports lowering the risk of cardiovascular disease.

Side Effects

Overdose may cause digestive issues like diarrhoea, cramping, or nausea.

Kidney disease patients should avoid excess magnesium.

Also Read: Heart Healthy Foods: 6 Science-Backed Diet Plans That Augment Cardiac Health

Garlic Extract

Garlic extracts are imbued with potent sulfur compounds allicin, which is valuable in improving endothelial function and lipid metabolism. Further, it improves blood circulation by thinning the blood, prevents arterial plaque buildup and controls blood pressure.

Side Effects

Garlic supplements can cause bad breath or body odour.

May increase bleeding risk if combined with anticoagulants.

Digestive discomfort in some people.

Vitamin D

Vitamin D receptors are present in the heart muscle and blood vessels. Maintaining normal vitamin D levels in the blood helps to maintain cardiovascular function, vascular health, and regulate blood pressure. In addition, vitamin D supplements help mitigate inflammation and boost immune function.

Side Effects

Excessive supplementation can spike calcium levels, leading to kidney damage or arrhythmias.

Get a vitamin D blood work before supplementation.

Conclusion

Supplements can be valuable in promoting heart health, but they should not replace medical treatment or lifestyle modifications. A wholesome and varied diet loaded with fresh fruits, vegetables, whole grains, lean protein, regular exercise, stress management, and follow-ups remains the cornerstone for optimal heart function and cardiovascular health.

(This article is reviewed by Kalyani, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

Dietary Supplements and Cardiovascular Diseases

Sofia Bronzato 1, Alessandro Durante 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC6151970/

Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment

Anusha Sunkara 1, Albert Raizner 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC6822653/