The heart is an incredible organ that does so much for the body. It might be more than obvious, but we wouldn’t be able to live without it!
The heart, located in the center left of your chest, moves blood through your body, sends oxygen to your cells, and takes away carbon dioxide and toxins, sending them to other organs to clean out of the body. So, it’s important to support this important organ however we can.
One big way to support our hearts is to eat a heart-healthy diet and consider supplementing. We’ll start with the foods that support heart health, and then discuss the supplements that could help your heart be the best it can be.
(Note that this post may contain affiliate links.)
Foods for heart health
Nuts and seeds
Nuts and seeds are sources of unsaturated fats and fiber in addition to magnesium, a mineral important for heart health. They also include vitamin E, niacin, folate, zinc, iron, calcium, copper, selenium, phosphorus and potassium. However, they are high in calories, so if you are on a weight loss plan, be sure to monitor your intake and enjoy just a few!
Fatty fish
Fish are rich in Omega-3, and the The American Heart Association recommends eating two servings of fish each week. Specifically, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the fatty acids that we can get from fish. Omega-3 fatty acids are essential, meaning we need them to survive and our bodies do not make them, so we need to get them from food. They help all the cells in our bodies communicate better, especially those in our cardiovascular system and endocrine system, according to The Cleveland Clinic.
Omega-3 can help to reduce triglyceride levels, which if too high, can raise the risk of atherosclerosis. It may also help to raise HDL (good) cholesterol and lower blood pressure.
A note however that fish can be high in the heavy metal mercury. According to the California Office of Environmental Health Hazard Assessment, people should opt for fish and shellfish that are lower in mercury “such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish.”
When I buy canned, I opt for SafeCatch, because this company tests every fish and adheres to a mercury limit that is 10 times lower than the FDA’s limit.
Beets
There’s a reason you see all these beet supplements touting heart benefits. According to the American Heart Association, beets are high in nitrates which can lower blood pressure, increase blood flow, and increase oxygen update. In addition, the antioxidants found in beets can help to repair DNA and reduce disease risk.
There are many ways to enjoy beets, such as juicing, adding pickled beets to salads, and adding to a vegetable medley.
However, you’ll want to watch out for added sugar when looking for ways to incorporate beets into your diet, especially the pickled kind. For some who don’t particularly like the taste of beets, beet chews and supplements have become their go-to to get the heart-supportive benefits of beets.
Pomegranate juice
Another red wonder, the pomegranate is also brimming with powerful antioxidants that can improve and support health health. According to some sources, it’s essentially a “roto rooter” for the arteries!
In fact, one study found that pomegranate juice decreased arterial plaque by 30% in men who drank if for a year. That’s huge!
Life Extension has a great article here about pomegranate, including it’s supportive effect on endothelial cells (something we all need), in addition to bolstering the synthesis of nitric oxide, a colorless gas that is important for many different functions in the body. Not only this, but it can decrease LDL.
Again, if you’re trying to keep your sugar low, you’ll want to factor this in to your overall plan, as pomegranate juice is high in sugar. Some people opt to take a pomegranate extract instead.
Green leafy vegetables
Vegetables such as romaine lettuce, spinach, and kale contain a high concentration of vitamins, minerals and antioxidants. One vitamin in particular is vitamin K2, which inhibits arterial calcification and arterial stiffness, lowering the risk of vascular damage. (This is why many vitamin D supplements contain K2, because supplementing with D alone can cause calcification.)
You’ll definitely want to choose organic leafy greens when possible, as pesticides are particularly difficult to wash out of the crevices of leafy veggies, plus they easily get absorbed by the thin fibers. And if you are allergic to nightshades such as eggplant, steer clear of the spinach.
Oats
Though I’m a big fan of a clean keto diet for cardiovascular health, oats have been shown to reduce cholesterol, due to the presence to beta glucan.
One paper states, “Multiple features of β-glucan, including anticancer, anti-diabetic, anti-inflammatory, and a decrease in the glycemic index as well as serum cholesterol and triglycerides, have been demonstrated.”
Supplements for heart health
Magnesium & other electrolytes
Ever had heart palpitations? A deficiency in magnesium could be to blame!
The heart uses electrical impulses to make it beat and move blood through your body, so it makes sense that magnesium, an electrolyte, would be super important for heart function.
According to some studies, as many as 38% of people with ventricular arrhythmia have a magnesium deficiency, while 72% have excessive magnesium loss.
The other main two electrolytes often included in electrolyte drinks are sodium and potassium. A note on electrolytes though — too much and it can throw your body out of wack. It’s important to have just the right amount of electrolytes to keep your heart working well.
Too much potassium, called hyperkalemia, can cause heart palpitations, shortness of breath, chest pain, nausea, or vomiting, and can even lead to death, so even though potassium is a vital electrolyte, you’ll want to avoid taking too much.
For electrolytes, here are some general guidelines for the upper daily limits, but of course be sure to check with your doctor regarding any new supplements or dosages:
Potassium: 2,600-2,400 mg / day
Sodium: less than 2,300 mg / day
Magnesium: less than 500 mg /day
(As an aside, pumpkin seeds are high in magnesium!)
Omega-3
We’ve already mentioned how important omega-3 is in our discussion above about fatty fish! To recap, Omega-3 can help to reduce triglyceride levels, which if too high, can raise the risk of atherosclerosis. It may also help to raise HDL (good) cholesterol and lower blood pressure, according to The Cleveland Clinic.
There are some studies that seem to dispute the benefits of omega 3, but researchers who have delved into the design of the most recent critical study have raised questions about how it was designed.
As an aside, our doctor thinks omega-3 is so important, he tests the levels in all his patients, and recommends that everyone take an omega-3 supplement as a part of their overall health regimen.
When picking a fish oil supplement, quality matters. This one from Carlson is sustainably sourced and is the top rated omega-3 product by ConsumerLab.com.
(Note that omega-3 can be an anticoagulant, so be sure to discuss this with your doctor especially if you are taking any other blood thinners.)
TMG: Trymethylglycine
If you have “hereditary” high blood pressure, (meaning a relative has or had it), you may want to consider getting your homocysteine levels checked.
TMG is a supplement that can solve the issue of elevated homocysteine, and may be able to help many people reduce or stop their blood pressure meds altogether. (Note: Do not stop or any medications without doctor supervision.)
CoQ10
According to the Mayo Clinic, “CoQ10 has been shown to improve symptoms of congestive heart failure.” It may also help to reduce blood pressure, as well as support recovery in those who have had bypass and heart valve surgeries. CoQ10’s benefits also extend beyond the heart — it may be able to lower risk of cardiovascular disease in diabetics, as well improve symptoms of Parkinson’s disease. It may also help with migraines.
CoQ10 is often recommended alongside statin drugs, because statins deplete CoQ10.
Red yeast rice
Red yeast rice is a natural cholesterol reducing supplement. It contains monacolin K, which has the same chemical makeup of the statin drug lovastatin.
Dandelion root
Dandelion root is used by body builders in order to lose water weight in prep for a competition. However, it has many other benefits, especially for the heart! Studies are showing that dandelion root may reduce cholesterol and lower blood pressure.
Proteolytic enzymes
If you are at all concerned about clotting, you need to check out proteolytic enzymes. These enzymes have the ability to break down fibrin clots. The three main kinds are nattokinase (made from soybeans), serrapeptase (made from silkworms), and lumbrokinase (made from earthworms.)
During my long haul journey, I happened upon lumbrokinase, and found an incredible Amazon review. Here is a screenshot of the review, but it can also be found here:
Incredible, right?! It is said that lumbrokinase may be the strongest of the three. It was an important part of my long haul recovery.
Be careful with these though, as they do have blood thinning properties.
Selenium
Selenium is important to cardiac health. A deficiency in selenium is associated with Keshan’s Disease, which is characterized by cardiomyopathy and heart failure, as well as other cardiac diseases such as myocardial infarction, heart failure, coronary heart disease, and atherosclerosis.
Brazil nuts are high in selenium, so high in fact, that you only need to eat one to three to get your daily requirement of selenium! Selenium is also found in eggs, sunflower seeds, liver, fish, turkey, chicken breast, chia seeds and mushrooms.
Turmeric
Turmeric packs a powerful punch for heart health, as well as health in general. A study followed 121 people after coronary artery bypass surgery, and the group that took 4 grams of curcumin a day saw 65% decreased risk of having a heart attack in the hospital, according to this study, highlighted by The Cleveland Clinic.
Another study found that turmeric can reduce blood pressure and may improve athletic performance, while this study found that curcumin supplementation (the active ingredient in turmeric) can improve vascular endothelial function in healthy middle-aged and older adults. The list of studies for the positive benefits of turmeric/curcumin for cardiovascular health could go on and on, but here’s one final paper highlighting the reduction of oxidative stress and improving the function of mitochondria.
Find out more about my favorite turmeric, with a new process that makes it up to 277 times more absorbable.
(Note that turmeric is a blood thinner, so it may be contraindicated with other anticoagulant supplements or meds.)
Perfect Amino
Perfect Amino is one of my favorite supplements for muscle building and health in general. It is 99% utilized by the body, making it an optimal protein source, and it’s derived from peas, so it’s great for vegans and vegetarians. Since our hearts are made up of muscle and tissue, it makes sense that having enough protein will greatly help to support this vital organ.
IMPORTANT NOTE: As you can see, there are many different supplements that can help to support heart health. In order to pick the best ones for you, be sure to work with a qualified medical professional who understands how each ones work and can help you formulate a plan that suits your needs. Do not start anything new with regard to supplements or nutrition without consulting your healthcare provider, especially if you are currently taking any medications.
Check out these other articles from Body Health for more on heart health:
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