• Shruti GOCHHWAL

10 Supplements Which Can Take Care of Your Heart

A Simple change in your diet can provide you with numerous health outcomes! Let’s see how taking some health supplements can keep your supplements for healthy heart.

1. Choline rich foods

Eggs

Eggs containing chlorine, Credits: pixabay


Foods that are high in choline include eggs, liver, peanuts, spinach, shellfish, dairy products, beets, and wheat. Research studies have enumerated the positive role of choline in preventing heart diseases. Choline makes an important component of a neurotransmitter – acetylcholine which promotes the synthesis of phospholipids through methylation. Thus, protecting the heart from harmful lipids. It also shows its cardioprotective effects by scavenging the reactive oxygen species which damage the cells.

2. Omega -3 fatty acids

Fish

Various types of fish, Credits: pixabay


Polyunsaturated fatty acids (PUFA) or omega fatty acids produce EPA and DHA inside the body. These derivatives are known to exert anti-inflammatory effects in the body thus reducing the risk of cardiometabolic diseases, myocardial infarction, blood pressure, and ameliorates atherogenic effects. Fish like herring, salmon, tuna, cod, and mackerel are found to be a rich source of omega-3 and omega-6 fatty acids.

3. Garlic

Garlic

Garlic, Credits: pixabay


Allin, an important constituent of garlic, is a potent antioxidant and anti-bacterial compound. Research studies have shown protective effects of garlic on cardiac cells where it protects the cardiomyocytes from induced apoptosis due to hypoxia/reoxygenation (H/R).

4. Coenzyme Q-10 rich foods

CoQ10, also referred to as ubiquinone is a highly lipophilic molecule.  The enzyme plays a prominent role in improving heart health and shows significant benefits in people suffering from cardiovascular disease (CVD). It also regulates blood sugar levels and blood pressure.

5. Beta-glucan containing foods

Grains

Grains, Credits: pixabay


Beta-glucans are sugars found in the cell walls of oats, pepper, sorghum, rye, maize, triticale, wheat, rice, seaweed, and mushrooms. It has been found that β-glucan has the potential to reduce cholesterol levels by helping the body absorb circulating cholesterol from blood and utilizing it in the production of new bile acids. This helps lower cholesterol in blood.

6. Potassium-rich foods/supplements

Banana, apricot, lemon

potassium-rich fruits, Credits: pixabay


Fruits and vegetables such as apricots, bananas, tomatoes, and carrots are rich in potassium. Consuming potassium-rich foods can prevent vascular calcification, and prevents the build-up of plaque and other proteins in the arteries. Potassium depletion enhances the retention of sodium and calcium in the arteries causing atherosclerotic plaques and hypertension.

7. Magnesium rich foods/supplements

leafy greens and legumes

magnesium-rich vegetables, Credits: pixabay


Green leafy vegetables, legumes, seeds, nuts, and whole grains are good sources of magnesium. The anti-inflammatory and antioxidant properties of magnesium have a therapeutic role in attenuating atherosclerosis. Magnesium helps inhibit the aggregation of platelets by exerting its antioxidant effects. It down-regulates the production of oxidative free radicals and prevents the damage to cells.

8. Healthful plant-based diet

Cereals

Cereals, Credits: pixabay


Plant-based diet which includes whole grains, nuts/legumes, cereals, fruits, vegetables, and oils are a rich source of antioxidants, good fats (MUFA, PUFA), and dietary fibre. Research studies have shown that a plant-based diet can help keep a healthy glycemic index, regulates insulin levels in the body, improves lipid profile in hyperlipidemia, helps in weight loss, and improves vascular health. It has also found through various researches that dietary plant-based fibres promote anti-inflammatory action and foster the growth of a healthy gut microbiome which in turn promotes good heart health.

9. Foods rich in Folic acid, vitamin B6, and B12

Vegetables and fruits

Vegetables and fruits basket, Credits: pixabay


Deficiency in folic acids can lead to abnormal levels of homocysteine in the blood which may result in endothelial cell damage, decreased pliability of blood vessels, and altered hemostasis. Some of the foods that are rich in folic acid, vitamin B6, and B12, include broccoli, Brussels sprouts, lentils, beetroots, and asparagus.

 10. Vitamin- C

Vitamin C containing fruits and vegetables

Vitamin C containing fruits and vegetables Credits: pixabay


Vitamin C is a natural antioxidant that has various implications in maintaining the health of arteries, heart health, and regulating blood pressure supplements for healthy heart. Vitamin C rich foods include orange, guava, grapefruit, lemon, and many more.

There are various foods that are considered good for the heart which can help keep your supplements for healthy heart. Apart from opting for healthy eating habits, doing physical exercises, and modifying certain lifestyle factors can keep your heart healthy and fit.

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