Heart disease is still one of the main causes of death all over the world, and maintaining a healthy heart is very important to luxury in general. While a balanced diet, exercise, lifestyle changes play a major role in heart health, some nutritional supplements can provide additional support.
Recently, Jeremy London’s heart surgeon has moved to Instagram to share the best 3 supplements that one should consume in order to maintain the health of the heart.
“The best 3 heart health supplement: 1. CoQ10 2. Omega -3 fatty acids 3. Magnesium, “posted on social media.” I want to be painfully clear: supplements should be supplementary supplements for your lifestyle, not an alternative. No annex to the market will be replaced properly, and fuel, and high -quality sleep. However, if you will take nutritional supplements, I strongly encourage you to be aware of the quality of the supplement you eat, “he added in the post.
Let’s understand how each of these nutritional supplements work on the human body and natural sources where you can find them.
Q10 enzyme (CoQ10)
The Q10 (COQ10) is a powerful antioxidant that plays a major role in energy production within heart cells. It is naturally produced in the body, but levels decrease with age, stress and some medications such as statin.
The heart requires a lot of energy, and COQ10 helps fuel the heart cells. Research shows that COQ10 supplements can reduce high blood pressure. COQ10 protects the blood vessels from oxidative stress, which reduces the risk of atherosclerosis (plaque accumulation). Statins, which are usually used by high blood pressure, decreased cholesterol in the blood but also the exhausting COQ10, which leads to muscle pain and fatigue, and therefore supplements are necessary.
COQ10 is found in meat, fatty fish and nuts, but supplements (100-300 mg per day) are often needed, especially for those on statin.
Omega -3 fatty acids
Omega -3 fatty acids, which are found primarily in fish oil, is one of the most well -looking supplements for heart health. It contains essential fatty acids: EPA (EICOSAPENTANOIC) and DHA (Docosaxaenoic acid), which provide strong benefits for cardiovascular function.
High triglycerides increase the risk of heart disease, and helps Omega 3s reduce these harmful fats. It can help eating it regularly in reducing high blood pressure, which is a major risk factor for heart attacks and strokes. Omega 3s prevents the platelets from assembly together, which reduces the risk of conditions associated with clotting such as strokes. It helps in stabilizing the abnormal heart rhythms, which reduces the risk of sudden heart attack.
Omega 3s is naturally found in fatty fish such as salmon, mackerel and sardines. For supplements, a daily dose of 1000 mg – 2000 mg of EPA and DHA combined.
magnesium
Magnesium is a decisive metal that regulates muscle function, including the heart muscle. It also helps control blood pressure and prevents irregular heartbeat (irregular heartbeat).
Low magnesium levels are associated with high blood pressure and high blood pressure. It helps keep the constant heart rhythm and prevents atrial fibrillation (AFIB). Chronic inflammation is a major contribution to heart disease, and magnesium helps to fight this. Magnesium also helps to maintain the elasticity of blood vessels, which reduces the risk of hardening (atherosclerosis).
Magnesium -rich foods include leafy vegetables, nuts, seeds and whole grains. For supplements, it is recommended by 200 to 400 mg per day (it is preferable that magnesium or gleein) for heart health.
A healthy heart was built on the basis of the appropriate options for nutrition, exercise and lifestyle. Dietary supplements can provide additional support for cholesterol, reduce inflammation, and improve heart function in general.