Sometimes, you don't get all the nutrients you require from the food you eat. And come to think of it, who has the time these days to check whether your family is getting the necessary nutrition from their food or not. Dietary supplements play a big role in this scenario. There are many supplements that enable you to lower your cholesterol and improve the overall functioning of the heart.
Supplements Good for Your Heart
- Omega 3 Fatty Acids: Omega 3 has anti-inflammatory properties, making it a very good heart-healthy agent. It increases HDL (good cholesterol) as well as significantly reduces triglyceride levels. Omega 3 fatty acid is present in fish oil and flaxseed supplements.
- Fish Oil: The recommended dosage is 1 to 4 g of fish oil daily (each gram containing 240 mg of DHA and 360 mg of EPA). According to experts, when you are taking a statin drug (cholesterol lowering medications), fish oil provides additional benefits. A Japanese study showed that the incidence of heart problems were 19% less in people who supplemented statin drugs with fish oil than people who were taking only statins.
- Flaxseed: Flaxseed is available as whole, ground, and oil. It is a soluble fiber and lowers LDL ("bad" cholesterol) from 8% to 18%. The recommended dose is 40 to 50 g per day.
- Plant Sterols: These block the absorption of cholesterol as well as lowers LDL (bad cholesterol) by 10%. According to experts, taking a plant sterol along with statin is better than increasing the dose of statin to double, thereby achieving 20% reduction in LDL. Recommended dose of powdered plant sterol is 2 g per day.
- Niacin: Niacin is considered to be one of the best heart-healthy supplements. It increases HDL by 15%, reduces triglycerides by 20% to 50%, and brings about some reduction in LDL cholesterol, although not significant. Recommended dose is 500 mg to 2 g daily depending on your blood test reading.
- Psyllium Husk: Psyllium is also called Isabgol and is a natural dietary fiber. Apart from relieving constipation, it also has cholesterol-lowering properties. American Heart Association recommends the intake of Psyllium as it brings down LDL by 9% and also enhances the effect of statins.
- Green Tea Extract: This is extracted from the dry leaves of Camellia sinensis. It is shown to decrease LDL by 16%. The recommended dose is 375 mg of green tea extract.
- B-Complex Vitamins (B6, B12, Folic Acid): These vitamins are believed to lower the levels of homocysteine in the blood, which is linked to heart problems like clots, stroke, and heart attacks. B-complex vitamins also keep the blood vessels healthy.
- Coenzyme Q10: This supplement strengthens the heart muscles making exercising easier for people who have clogged arteries. It is an antioxidant and improves the overall cell functioning. Reduces chest pain (angina), and when taken along with a statin, reduces the side effects of statin drugs (liver damage and muscle pain seen in some people who are on statins).
- Policosanol: This is found to reduce LDL cholesterol, improve total cholesterol, increase HDL cholesterol, as well as lower triglycerides.
Caution: Experts say that sometimes supplements can interact with other prescription drugs you may be taking, so consult a doctor. Pregnant and lactating mothers should not take supplements other than prenatal vitamins.
All said and done, the importance of routine exercise and balanced diet cannot be emphasized enough. While substitutes definitely help you balance out your diet, they are not magic formulas that will let you lead a sedentary life and keep your heart intact at the same time. You need to get away from your inertia and try to lead a well-balanced life.
