You have a healthy diet and exercise regularly, but could something as simple as a pill improve the health of your heart?
Using supplements is a good way to build on the healthy habits you already have in place, says Sally Young, UF Health Jacksonville’s corporate wellness dietitian.
Here are five heart-healthy supplements she recommends discussing with your doctor:
- Fish Oil – These supplements are an excellent source of Omega-3 fatty acids, which help reduce triglyceride levels and increase HDL (good) cholesterol as well as reduce overall inflammation in your body.
- Green Tea – Green tea, both in its tea form and in extract form, is excellent for heart and overall health, helping to reduce LDL (bad) cholesterol.
- Niacin – Also known as Vitamin B-3, niacin specifically treats high cholesterol and may help improve circulation. It raises HDL and lowers triglycerides. It is considered one of the most powerful vitamins. Begin with a small dose and gradually increase or take with Asprin to prevent side effects like flushing.
- Plant Sterols – Derived from plant-based foods, plant sterols lower total cholesterol and LDL cholesterol. Although they can be found in some foods, such as margarine and other specialized foods, it’s easier to track your intake by taking them in powder form.
- Psyllium – This specific type of fiber can be found in supplements or high-fiber products. It reduces total and LDL cholesterol. Begin with a small dose and gradually increase to prevent side effects like bloating.
In addition to using heart-healthy supplements, Young recommends using probiotics to help your body regulate and better absorb the supplements you take. Probiotics are microorganisms, or good bacteria, that improve the overall health of your “gut.” They reportedly aid in digestion and nutrient absorption.
Young stresses that supplements are only a part of what’s required for a healthy heart.
“What does supplement mean? It means ‘to add.’ Supplements will work a lot better if you have other things in place, like a healthy diet and regular exercise,” she says.
She recommends at least 2 ½ to 3 hours of exercise a week, including strength training, yoga and high-intensity workouts. Your diet should be high in fiber and whole foods, and low in processed foods.
Young says to use caution in choosing supplements.
Talk to your doctor before making any drastic changes: your prescription medications or specific factors about your health could influence which supplements are beneficial to you, and which are not.
In addition, Young warns that not all supplements are the same, even if their bottles say so. She recommends seeking high-quality supplements rather than choosing whatever is the lowest price. Respected guides like the U.S. Pharmacopeial Convention Verified Dietary Supplements can ensure that what you’re buying will provide the healthy effects you expect it to, she says.
Further reading:
If you want to do more “homework” on the best supplement choices for you, Young recommends these links:
Young spoke about using supplements to improve heart health in a recent “Lunch and Learn” presentation. The weekly health-oriented meetings are provided free to UF Health Jacksonville and UF College of Medicine – Jacksonville employees.