Best Supplements for Heart Health

Is taking supplements for heart health effective? Taking vitamins and minerals is not a substitute for eating a balanced diet. Ideally, a person should be making sure that what he or she is eating includes whole grains, lean sources of protein, low-fat dairy products, and fruits and vegetables.

To stay healthy, an individual must eat a certain amount of fat in his or her diet. Some foods containing sugar can also be part of a healthy eating plan, as long as they make up only a small percentage of what ends up on the plate.

Taking a multivitamin supplement every day can help to fill in gaps in nutrition when an individual is not able to eat properly. It’s important not to exceed the Dietary Recommended Intakes for vitamins and minerals. Before buying a product, examine the label to find out how much of each ingredient it contains. This information will help a consumer decide whether to use the product or not.

Antioxidants and Heart Disease

Antioxidants, which are Vitamins A (beta carotene), C and E, are very popular dietary supplements. The official position of the American Hearth Association is that it will not recommend taking these vitamins as a way to lower the risk of heart disease until more research has been conducted under controlled conditions to establish a clear health benefit from doing so. The Association recommends eating a variety of foods to get the benefit of these vitamins through diet instead.

Omega-3 Fatty Acid for Lowering Heart Disease Risk

Eating fish regularly can help lower the risk of heart disease. The American Heart Association recommends that people who have not been diagnosed with heart disease eat this food at least twice a week.

How big is a serving of fish? A serving is about three ounces (85 grams). It looks about the same size as a deck of playing cards. Good choices to keep heart disease risk low include:

  • Herring
  • Salmon
  • Trout
  • Tuna

Including fish in the diet can help to decrease the risk of heart disease by approximately 30 percent. To get the maximum benefit from eating fish, make sure that it is prepared in heart-healthy manner. Broiling or baking are much better choices than frying.

Patients who have been diagnosed with heart disease can also benefit from eating fish or taking an Omega-3 fatty acid supplement. An individual with high triglyceride levels can benefit from Omega-3 supplements as well, but he or she should discuss the dosage with a doctor before using this product.

4 Cholesterol-Reducing Foods You Need to Know About

What you choose to eat can play a part in lowering your cholesterol levels. Here are four cholesterol-reducing foods you should be eating:

1. Fish contains Omega-3 fatty acids that help to lower cholesterol levels. If you can’t or don’t want to eat two servings of mackerel, herring, sardines, albacore tuna or salmon, you can get the benefits from taking Omega-3 supplements.

2. Oatmeal has soluble fiber, which helps to reduce the low-density cholesterol in the body. You can get the same health benefits by including apples, pears, prunes and kidney beans.

3. Walnuts and almonds contain polyunsaturated acids, which aid in keeping blood vessels healthy. A serving of an ounce or two each day will help to keep yours healthy.

4. Olive oil contains antioxidants. Including this food in your diet regularly will help to lower your “bad” cholesterol without affecting the “good” cholesterol in your body.

Omega-3 Fatty Acids Good for Your Heart

Fish is not only a good source of protein in your diet; eating it regularly can help to lower your risk of dying from a heart attack. The American Heart Association recommends that people eat one or two servings of fish every week to get the benefits that the Omega-3 fatty acids in fish provides.

The unsaturated fatty acids contained in fish may lower your cholesterol levels, but that isn’t the main benefit to adding fish to your menu on a regular basis. The Omega-3 fatty acids help to reduce inflammation in the body. Omega-3 also has other health benefits, including lowering triglycerides and blood pressure, reducing the instance of blood clots, and giving the body’s immune system a boost.

Choosing fatty fish like salmon, herring, trout and tuna will give you the health benefits that Omega-3 can provide.

Eat Fish to Lower Your Risk of Heart Disease

If you are concerned about your risk of developing heart disease, you should make a point of visiting the seafood section of your supermarket on a regular basis. Eating fatty fish twice a week gives your body a healthy dose of omega-3 fatty acids that your body needs to stay healthy. Fatty fish include mackerel, salmon, herring, albacore tuna, and lake trout.

Fish is a good source of protein, and doesn’t have the high levels of saturated fat that red meats do. If you want to get the benefits of eating fish without adding a lot of fat, opt for baking or grilling the fish, as opposed to dipping it in batter and frying it. You can also get health benefits from eating tofu, walnuts, and flaxseed. Use tofu in smoothies, add walnuts to salads and other foods, and sprinkle flaxseed on your morning cereal.