Natural Support for Heart Health
February is Heart Health Month in the UK, where the British Heart Foundation and other organisations aim to raise awareness about cardiovascular health and promote heart-healthy lifestyles. While a healthy diet and lifestyle, and regular check-ups, are critical for heart health, some specific dietary choices and supplements can also help maintain a healthy heart.
Risk factors for heart disease
Like most diseases, heart disease has what are called modifiable and non-modifiable risk factors. In short, that means the things you can and cannot change to lower your chances of developing heart disease.
Non-modifiable risk factors are:
- Family history
- Sex (heart disease risk is higher in men until women are post-menopausal)
- Age.
While you can’t change how old you are or your genetic predisposition to heart disease, you can modify your modifiable risk factors. These include:
- Smoking
- Being overweight
- Exercise
- Alcohol consumption
- Diabetes (management)
- Hypertension (high blood pressure)
- Lipid levels
- Stress.
Some of these risk factors require lifestyle changes. Others can benefit from changes in diet. And some can benefit from appropriate use of evidence-based nutritional supplements.
Nutrients and supplements for heart health
Heart and circulatory diseases account for 1 in 4 deaths in the UK, claiming over 170,000 lives annually. There are also around 7.6 million people in the UK living with heart or circulatory diseases.
Because heart problems are so common, researchers are keen to find ways to support cardiovascular health alongside the typical recommendations of a balanced diet and regular exercise.
Here's what the evidence suggests about nutrients and supplements for heart health:
Omega-3 fatty acids
Omega-3 fatty acids, particularly long-chain fatty acids EPA and DHA, have shown promising results in supporting heart health. Omega-3 appears to help by:
- Lowering elevated cholesterol and triglycerides
- Supporting blood clotting and platelet function
- Supporting blood vessel function and reducing arterial stiffness.
The GISSI-Prevenzione trial was a large, well-conducted trial involving 11,000 patients after a heart attack. The patients were randomized to receive either a daily supplement of 850 mg EPA and DHA or usual care (i.e., statins, blood pressure medication, etc.).
After three and a half years, the omega-3 group had a 20% reduction in overall death, with a 30% reduction in coronary death, and a 45% reduction in sudden cardiac death.
Co-enzyme Q10
Co-enzyme Q10 is another nutrient that helps support cardiovascular health. This fat-soluble coenzyme supports a wide variety of metabolic processes and is important for generating energy in muscles, including the heart muscle.
While the body synthesizes most of its CoQ10, production declines with age. We also absorb less coQ10 from the diet as we get older.
CoQ10 supplements appear to support energy production in all tissues and can act as an antioxidant to reduce mitochondrial oxidative stress. CoQ10 may also help lower blood pressure by influencing nitric oxide activity to help blood vessels dilate.
Unfortunately, coQ10 may be depleted by statins, causing statin-induced muscle pains. If you’re concerned about these effects, talk to your doctor about adding a coQ10 supplement for extra support.
Whole grains
Whole grains are a crucial nutrient source for heart health. Multiple studies have found that increasing whole grain consumption can significantly benefit heart health.
This may be because whole grains are typically more nutritious than processed foods. They also help slow the release of sugar into the bloodstream, supporting blood glucose management and helping keep inflammation in check.
Eating whole grains daily, versus barely eating them at all, could help decrease the risk of coronary heart disease by approximately 10-20%, according to some research.
Seeds
Heart-healthy nutrients, including fibre and omega-3 fatty acids, are found in a wide range of tasty seeds. These include:
- Chia seeds
- Flaxseeds
- Hemp seeds.
Adding seeds to your diet can improve various heart disease risk factors and make for a healthier diet overall.
Magnesium
Research suggests that low magnesium levels can predict heart disease. Magnesium deficiency has been linked to various cardiovascular risk factors, including:
- High blood pressure
- Arterial plaque build-up
- Calcification of soft tissues
- Cholesterol
- Hardening of the arteries.
Magnesium is also often forgotten when we talk about protecting bone health after menopause. This essential nutrient is vital, however, for ensuring calcium goes where it needs to and stays out of soft tissues, including blood vessels. If you’re considering a calcium supplement to protect against osteoporosis, look for one that also contains magnesium and vitamins K2 and D.
Final thoughts for Heart Health Month
These are just a few of the nutrients and foods that can support heart health. In general, your heart can benefit from a Mediterranean style diet that’s low in:
- Processed foods
- Trans-fats and saturated fats
- Sugar and artificial sweeteners.
Instead, a heart healthy diet includes:
- Whole grains
- Fresh fruits and vegetables
- Nuts and seeds
- Olive oil
- Fish or other sources of lean protein.
This kind of diet also helps to support a healthy gut microbiome, which his increasingly recognised as a factor in cardiovascular health.