Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that help reduce inflammation throughout the body, including in the blood vessels. They also help lower triglycerides, reduce blood pressure, and decrease the risk of blood clot formation, thereby supporting heart health and reducing the risk of cardiovascular diseases like heart attack and stroke.
Fibre
Dietary fibre, found in fruits, vegetables, whole grains, legumes, and nuts, plays a crucial role in maintaining cardiovascular health. Soluble fibre helps lower LDL cholesterol levels by binding to cholesterol in the digestive tract and removing it from the body. High-fibre diets are associated with lower blood pressure, reduced inflammation, and a decreased risk of heart disease.
Antioxidants
Antioxidants such as vitamin C, vitamin E, and flavonoids found in fruits, vegetables, nuts, and seeds help protect against oxidative stress and inflammation, which are major contributors to the development of cardiovascular diseases. Antioxidants help prevent the oxidation of LDL cholesterol, reduce arterial plaque build-up, and improve blood vessel function, thereby promoting heart health.
Magnesium
Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. Adequate magnesium intake helps maintain normal heart rhythm, relaxes blood vessels, and lowers blood pressure, reducing the risk of cardiovascular diseases like hypertension and heart attack.
Potassium
Potassium is an electrolyte that plays a critical role in maintaining fluid balance, nerve function, and muscle contraction, including the contraction of the heart muscle. Adequate potassium intake helps lower blood pressure by counteracting the effects of sodium, promoting vasodilation, and reducing the risk of stroke and heart disease.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a compound that helps generate energy in cells and acts as a powerful antioxidant. It supports heart health by improving energy production in cardiac cells, reducing oxidative stress, and improving blood vessel function. CoQ10 supplementation may benefit individuals with heart failure, hypertension, and other cardiovascular conditions.
Vitamin D
Vitamin D plays a role in regulating blood pressure, inflammation, and vascular function. Adequate vitamin D levels are associated with a reduced risk of hypertension, heart disease, and stroke. Vitamin D may also help improve endothelial function, reduce arterial stiffness, and decrease the risk of atherosclerosis.
Vitamin K2
Vitamin K2 plays a role in regulating calcium metabolism and preventing calcium from depositing in the arteries, which can lead to arterial calcification and increase the risk of cardiovascular diseases like atherosclerosis and heart attack. Adequate vitamin K2 intake may help maintain arterial elasticity and reduce the risk of arterial calcification.
Folate (Vitamin B9)
Folate is involved in homocysteine metabolism, and high levels of homocysteine in the blood are associated with an increased risk of cardiovascular diseases like heart disease and stroke. Adequate folate intake helps lower homocysteine levels, reduce inflammation, and improve endothelial function, thereby supporting heart health.
Pyridoxine (Vitamin B6)
Vitamin B6 helps convert homocysteine into other amino acids or molecules that can be excreted from the body, thus lowering its levels and reducing the risk of cardiovascular events. Adequate levels of vitamin B6 also support optimal heart muscle function, helping maintain a healthy cardiovascular system. It is involved in the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which play important roles in regulating heart rate, blood pressure, and cardiac muscle contraction.
Plant Sterols and Stanols
Plant sterols and stanols are compounds found in plant-based foods like fruits, vegetables, nuts, and seeds that help lower LDL cholesterol levels by blocking its absorption in the digestive tract. Consuming foods fortified with plant sterols and stanols or taking supplements can help lower LDL cholesterol levels and reduce the risk of heart disease.
Incorporating a balanced diet rich in these nutrients, along with regular physical activity, stress management, and avoidance of smoking, can help maintain cardiovascular health and reduce the risk of heart disease and stroke. However, it’s essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
