Vitamins can be a controversial and confusing topic to navigate. Which ones are the best? What time of day should I be taking them? And what form is best to take them in? With so much information online, it’s always best to consult your doctor before following a regimen. However, there are some vitamins that have been proven and are professionally suggested to promote heart health. These vitamins and supplements can promote heart health through various methods - lowering cholesterol, increasing the flow of red blood cells, lowering blood pressure. All of these functions can play an important part in keeping your heart happy and healthy.
Vitamins for heart health
Below are some suggested vitamins to look into for heart health. Remember that naturally getting these vitamins from food is the most effective method and best for our bodies to process.
Vitamin K
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This vitamin is found in leafy greens - think spinach, broccoli, kale, or asparagus. You can also find them in legumes (ex. soybeans, lentils). Vitamin K can also be found in smaller amounts through strawberries and eggs. This vitamin is typically not found in a supplement form, so it’s essential to incorporate certain foods to ensure consumption of this beneficial vitamin.
Vitamin K is essential in helping blood clot which prevents uncontrolled bleeding within the body.
Higher levels of vitamin K have also been inversely linked to atherosclerotic cardiovascular disease (ASCVD).
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This type of CVD means that the patient has a build-up of fats, cholesterol, or other substances on the artery walls. The study found that the increased levels of vitamin K in the body reduced the risk of being diagnosed with ASCVD.
READ: Eating Less Meat Means a Healthier Heart
Fiber
This is a lesser-known vitamin tied to heart health, but just as important. Fiber is naturally found in fruits, vegetables, legumes, and grains. Fiber helps to reduce the amount of cholesterol that your body soaks up from food.
Fiber can also be found in supplements. Certain types of supplements are tied to decreased levels of
“bad” cholesterol (LDL) and increased levels of “good” cholesterol (HDL). Higher levels of HDL can also help with reducing the risk of diabetes.
If you do decide to take supplements, increase the amount slowly and make sure to drink a lot of water while taking these supplements.
Omega-3s
This is probably the most well-known supplement attributed to heart health. Fatty fishes, like salmon or anchovies, are especially beneficial for those looking to keep their heart healthy.
If you are unable to get enough fatty fish into your diet, you can also use fish oil capsules to get some of the benefits. Populations who have higher levels of fatty fish consumption tend to have lower rates of heart disease.
Omega-3s are not only important for heart health, but overall survival. They are crucial materials in the membranes around every cell in the body.
Particularly, a diet rich in omega-3s is good news for the heart, according to numerous studies. Three recent studies showed that these fatty acids protected the heart against "sudden cardiac death," which causes half of all deaths from heart disease. Combined with earlier studies, scientists can state with more confidence that omega-3s help to reduce the risk of irregular heartbeats, sudden death from heart-related issues, and blood clots.
Quiz: Do You Know How to Eat Your Way to a Healthier Heart?
Iron
Iron is typically tied to just red blood cells, but this also ties directly to the heart. Iron is essential to getting oxygen to flow throughout the body and supports its vital functions. Low iron levels physically manifest themselves to fatigue, anemia, weakened immune system, and less effective body temperature control.
Similar to Vitamin K, iron has been tied to a reduced risk of ASCVD. However, it is important to note that a significantly high amount of iron to the body is tied to an increased risk of stroke due to iron’s ability to clot blood. Blood clotting can be good to a certain extent, but past that it puts the patient at risk of a stroke.
In fact, most patients likely do not need iron supplements. They can get all of the iron they need from a standard diet. However, consult with your diet if an iron supplement is needed for you.
While vitamins will not cure heart disease, it can be extremely beneficial in protecting your heart health and building a more resilient heart. Using the vitamins found in food and supplements as a form of medicine is a simplified and accessible way to improve overall health. Do your research and consult with your doctor about what vitamins are most essential to you.
