Supplementing Your Heart Health: Omega-3, Plant Sterols, and More
If you have high cholesterol, or if you're at high risk for heart disease and heart attack, some supplements can help lower your cholesterol.
If you have high cholesterol, or if you're at high risk for heart disease
and heart attack, you've likely had "the talk" with your doctor. For many
people, making lifestyle changes is enough to lower cholesterol. Other people
need medications like cholesterol-lowering statin drugs. Dietary supplements
can be part of the prescription, too.
Of the $20 billion dollars spent yearly on herbs and supplements, those touted to improve heart health top the list. They range from fish oil and flaxseed oil to artichoke and garlic extracts.
Is there any evidence that these really work? Can they really lower LDL "bad" cholesterol or triglycerides -- or raise HDL "good" cholesterol"? Do they provide an added benefit to drugs? Just as important, which vitamins and supplements should you consider taking for heart health?
"Supplements can be very beneficial to heart health," Guarneri tells WebMD.
Here are some of the supplements that may benefit your heart:
"Omega-3s have consistently been shown to improve heart health," says Guarneri. "Omega-3s are one of the most important supplements for the heart because of its anti-inflammatory agents. We know that inflammation is a common pathway for many diseases, including heart disease and Alzheimer's disease."
Several studies report that in people with a history of heart attack, regularly eating oily fish (like salmon) or taking fish oil supplements reduces the risk of heart rhythm problems, heart attack, and sudden death. There may also be reductions in angina (chest pain).
Fish oil supplements can reduce triglycerides by 20% to 50%, says Guarneri. "Fish oil is now available by prescription -- that's how good it is." However, because fish oil comes from real fish, mercury content is an issue. "You have to stick with brands that are tested for mercury,” she notes. Check the labels.
If you're taking a statin drug to lower your cholesterol, fish oil provides added heart benefits, Guarneri says. A large Japanese study showed 19% fewer heart-related events (like heart attack) in adults taking a fish oil supplement plus a statin drug, compared with those taking only a statin.
Taking fish oil plus a magnesium supplement is also a good combination -- decreasing blood pressure and preventing heart rhythm problems, Guarneri adds. Look for glycinated magnesium, which is more easily absorbed.
She's not as big on flaxseed oil because results are not so dependable, Guarneri says. "Flaxseed oil has to be converted in the body, and conversion will vary from person to person depending on age and metabolism. But flax is soluble fiber and can lower LDL by 8% to 18% with doses of 40 to 50 grams per day."
"Plant sterols block cholesterol absorption and lower LDL by 10%, Guarneri says. "They also work synergistically with statins and can be more effective than doubling the statin dose." Taking a statin plus plant sterol supplement can reduce LDL by 20%.
Numerous studies have shown that eating more plant sterol-enriched foods lowers total and LDL cholesterol. In a study of 194 adults with moderately high cholesterol, each consumed 2 servings of low-fat milk that was plant sterol-enriched. By the third week, their LDL cholesterol was reduced by 9.5%; by week six, LDL was 7.8% reduced.
Although some margarine and other specialized foods are made with plant sterols, Guarneri recommends powdered plant sterols because she says it’s easier to make sure you’re getting the recommended 2 grams per day.
A very small percentage of patients who take niacin have heart rhythm problems. Some people do get hot flushes from niacin, so it's important to start with small doses and increase slowly, under a doctor's supervision. Pre-treating the niacin dose with aspirin (that many heart patients are taking anyway), can help to prevent the discomfort associated with the flushing.
Guarneri likes fiber, including psyllium. Just 15 grams of psyllium reduces LDL by up to 9%, she reports. Psyllium also boosts the effects of statin drugs. In an eight-week study, one group of patients took 10 milligrams of psyllium plus 10 milligrams of Zocor, a statin drug. They were compared to patients taking 20 milligrams of Zocor plus a placebo. In the psyllium group, LDL fell by 63, compared with 55 in the statin-only group.
One caution: Psyllium can decrease absorption of other medications. Make sure you talk to your doctor before taking psyllium.
“Whether a red yeast rice supplement works or not depends on the formulation. There are many formulations, many brands. Some work, some don't. Ultimately, the only way to know is to get your cholesterol checked -- start taking red yeast rice at the therapeutic dosage of 2400 mg a day -- then re-check cholesterol in two months."
If you don’t see a change, Guarneri suggests trying a different brand of red yeast rice supplement. However, high cholesterol is a serious condition and should not be taken lightly. Make sure your doctor is aware you're trying red yeast rice, so the two of you can decide if and when you need a prescription medication.
“There are good products on the market in high-end health food stores,” she adds. Most red yeast rice supplements in the U.S. recommend taking no more than 2,400 milligrams daily. Higher doses increase the risk of side effects, such as muscle pain and tenderness, and possibly liver damage. In addition, do not take red yeast rice if you’re taking a statin cholesterol-lowering medication as this further increases the risk of side effects.
Red yeast rice should not be used by people with liver disease. In addition, it may increase the risk of bleeding and should be used with caution by people taking blood thinners.
This supplement is one of Guarneri's favorites and is shown to decrease LDL by 16%. She advises 375 milligrams of theaflavin-enriched green tea extract daily.
However, in May 2008, a study of more than 5,000 women at high risk of heart disease showed that daily folic acid, vitamin B-6, and B-12 supplementation did not reduce the rate of heart attacks, despite lowering levels of the amino acid homocysteine. The study appears in The Journal of the American Medical Association.
“I’m not ready to throw out B-vitamins yet for heart patients. That is still controversial. It’s important to remember that B vitamins are not just for cardiac issues,” Guarneri says.
“The bigger issue is inflammation associated with high homocysteine levels. Lowering homocysteine may help the heart, but it is also necessary to prevent osteoporosis and cognitive decline.”
She also says it’s important to get the right dosage of B-vitamins – either from a naturopathic doctor or another physician who understands the complexity of lowering homocysteine with B-vitamins.
More studies are needed to fully understand the link between homocysteine and vitamin supplements, researchers say.
Guarneri recommends CoQ10 supplements for patients taking statin drugs for high cholesterol; it may help to prevent the muscle pains or liver damage that occurs in some people taking statin drugs, though the research on this connection isn’t definitive. Some researchers believe that statins may block the natural formation of CoQ10 in muscle cells, which could contribute to heart muscle damage. Again, the evidence on this isn’t clear. A 2008 Canadian study showed that statins did not significantly reduce tissue concentrations of CoQ10.
An analysis of 52 studies found that taking policosanol reduced LDL cholesterol by 24%; taking plant sterols reduced LDL by 10%. Policosanol also improved total cholesterol, HDL cholesterol, and triglyceride levels more favorably than plant sterols.
Guarneri, however, is not a big fan of policosanol. No large studies of policosanol have been conducted in the United States.
A cautionary note: Don't take policosanol if you're taking blood thinners or drugs that lower cholesterol. Talk to your doctor first.
Two big cautions: Women with hormone-sensitive cancers (breast, ovarian, uterine cancer) or endometriosis may be advised not to take soy. People taking blood-thinning drugs should also talk to their doctors before taking soy.
Globe artichoke leaf has become increasingly available in the United States. Preliminary studies suggest that these extracts may reduce total cholesterol and triglyceride levels.
Multiple studies of garlic extract have reported small reductions in total and LDL cholesterol over short periods of time (4 to 12 weeks), but it's not clear whether this benefit is lasting or short-term. Also, effects on HDL are not clear.
After all, a bad diet and an inactive lifestyle are the biggest risk factors for heart disease. Making changes to improve your lifestyle can make a big difference.
Food is medicine: "Food comes first," says Guarneri. "There are reams of research showing that the Mediterranean diet -- high in fruits, vegetables, whole grains, olive oil, nuts, wine, and fatty fish -- help decrease blood pressure and stroke." It's possible to reduce heart-related events (like heart attack) by 50% to 60% by following this type of diet, she adds.
One long-term study of 15,700 adults found these four factors were the most important:
Daily exercise is a must: The Clinical Council on Cardiology advises 40 minutes to one hour of aerobic activity every day and strength training three days a week.
A 2002 study showed that more intense exercise works better than moderate exercise in reducing cholesterol. The study involved sedentary, overweight men and women -- all with mild-to-moderately high cholesterol -- who did not change their diet. Researchers found that those who got moderate exercise (12 miles of walking or jogging a week) lowered their LDL levels, but those who did more vigorous exercise -- jogging 20 miles a week -- got even better LDL results.
Stress reduction is key: Stress increases cortisol (a hormone), which puts fat on the midline -- which increases heart risks. Stress also produces inflammation that leads to increased plaque in blood vessels, Guarneri explains. Two stress hormones -- adrenaline and norepinephrine -- raise cholesterol, blood pressure, and cause heart rhythm problems. They also constrict coronary arteries, cause blood pressure to go up. When we're under stress, our ability to fight infection is reduced.
While any type of meditation is helpful, Guarneri advises using transcendental meditation. "It is well studied; there is a lot of research showing that it decreases blood pressure and improves insulin resistance. I also encourage people to look into computer programs that teach biofeedback -- helping people control their autonomic nervous system. Healing Rhythms and HeartMath are two biofeedback programs."
"It's all about lifestyle," she says. "It's not only what you eat, but who you're eating with. If you're in a bad relationship, you can eat all the Brussels sprouts in the world and it won't help your heart."
Top Ten Natural Heart Health Supplements
Here are the top ten, natural Heart Health Supplements based on popularity.
1. FISH OIL - OMEGA 3 FATTY ACIDS
Fish Oil contains the highest amount of Omega-3 Fatty Acids... and Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.
View all Fish Oil - Omega-3 products.)
2. CoEnzyme Q-10 (COQ10)
The beneficial effect of CoQ10 in the prevention and treatment of heart disease is due to its ability to improve energy production in cells, inhibit blood clot formation, and act as an antioxidant. Multiple studies have found that people who received daily CoQ10 supplements within 3 days of a heart attack were significantly less likely to experience subsequent heart attacks and chest pain. In addition, these same patients were less likely to die of heart disease than those who did not receive the supplements.
(Read more about CoEnzyme Q-10. -- View all CoEnzyme Q-10 products.)
3. GARLIC
Scientists have studied garlic fairly extensively as it relates to the treatment of hypertension and hyperlipidemia and it seems to be effective in lowering blood pressure and cholesterol in individuals who take it on a regular basis. The active component of garlic is an amino acid called alliin which is further converted to allicin and other active metabolites. View all Garlic products.)
4. RED YEAST RICE EXTRACT
About a dozen naturally occurring compounds in red yeast are chemically related to statins, the widely prescribed pharmacuticals renowned for their cholesterol-reducing powers. In addition, red yeast raises HDL, (good) cholesterol to more desired levels. Increases in HDL levels boost cardiovasculr health since HDL cholesterol helps eliminate LDL cholesterol from the bloodstream. The less LDL that’s present, the less chance you have of developing the blockages that cause heart disease.
(Read more about Red Yeast Rice Extract. -- View all Red Yeast Rice Extract products.)
5. NIACIN
A recent study shows vitamin B3, also known as niacin, lowers bad cholesterol more effectively than a common statin drug, ezetimibe, sold as Zetia. Statins inhibit the absorption of cholesterol from the intestine, which then reduces the amount of LDL (bad cholesterol) in the blood stream. Since high cholesterol has been linked to cardiovascular disease, lowering LDL levels has been widely adopted as good preventive medicine.
(Read more about Niacin. -- View all Niacin Products.)
6. VITAMIN D
a growing body of evidence suggests that vitamin D deficiency increases the risk of heart disease and is linked to other, well-known heart disease risk factors such as high blood pressure, obesity, and diabetes. Several large studies have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event during follow-up, compared with those with higher vitamin D levels.
(Read more about Vitamin D. -- View all Vitamin D Products.)
7. MAGNESIUM
Large studies have linked magnesium deficiency to high blood pressure, while some have shown an association between magnesium supplements and a decreased risk of death from heart disease. A higher intake of magnesium may reduce the risk of developing type 2 diabetes and adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
(View all Magnesium Products.)
8. NATTO K
Atherosclerosis, or hardening of the arteries, occurs when the normal lining of the arteries thickens, and deposits of fat and plaque build up, causing narrowing (or even blockage) of the arteries. An enzyme in natto, dubbed nattokinase, binds to fibrin and breaks it down. It helps to improve blood viscosity and reduce blood clots by enhancing the fibrinolytic properties of the blood.
(View all Natto-K Products.)
9. HAWTHORN BERRY
Hawthorn has a relaxing effect on the arteries, in turn improving circulation that facilitates healthy blood pressure. Hawthorn has been shown to enhance the flow of blood through the heart while helping the heart beat tone up (inotropic effect). In fact, hawthorn was found to be far friendlier and more energy efficient as it helps the heart muscle contract to produce an effective beat, compared to drugs that seek to do the same thing. (View all Hawthorn Berry products.)
10. GUGGUL
Guggul is made from the sap (gum resin) of the Commiphora mukul tree, which is native to India. Guggul gum resin is used for arthritis, lowering high cholesterol, “hardening of the arteries” (atherosclerosis), acne and other skin diseases, and weight loss. Guggul contains substances that lower cholesterol and triglycerides. One of these substances also decreases the redness and swelling that occurs in some types of acne
Overwhelmed by the towering shelves of vitamin and mineral supplements in the grocery store?
There are so many options that sound great, but there are also so many questions: Which ones really work? Exactly how effective are they? Are they worth the money?
These are good questions for anybody who wants to live healthier and avoid heart disease and stroke. But before you start buying everything from Vitamin A to Zinc, remember there’s only one way to be sure you’re getting the vitamins and minerals your body needs: Eat healthy foods.
Supplements can be beneficial, but the key to vitamin and mineral success is eating a balanced diet. Before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan.
Food first!
“Nutritionists recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement,” said Penny Kris-Etherton, Ph.D., R.D., and Distinguished Professor of Nutrition at the Pennsylvania State University’s College of Health and Human Development.
For example, she points out that foods provide many bioactive compounds and dietary fiber that typically aren’t found in supplements. And some supplements don’t allow for full absorption of vitamins.
“If taken on an empty stomach without any food, some of the fat-soluble vitamins will not be absorbed as well as they would if the supplement was consumed with a food that provides fat,” said Kris-Etherton, who also is a volunteer with the American Heart Association. Supplements May Help
While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you’re doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they’re taken in addition to healthy diet choices and nutrient-dense foods. They’re supplements, not replacements. Only use supplements if your healthcare professional has recommended them.
“A supplement will generally provide 100 percent of the daily recommended allowance for all vitamins and minerals,” Kris-Etherton said. “Therefore, many nutritionists will agree that a supplement is OK if nutrient needs are not being met by a healthy food-based diet.”
Do What’s Best for You
As said earlier, before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan. Also, consider these recommended “do’s and don'ts” from the American Heart Association:
Do this:
A healthy life starts with the basics: eating right, getting plenty of
sleep, and regulating your stress levels through meditation and
exercise. But if you want to kick your health into high gear, you need
to do more. Here, Dr. Oz shares the top 4 supplements you should add to
your daily regimen to help ensure a long life and combat the
complications of heart disease, osteoporosis, memory loss, and cancer.
Protect Your Heart: Resveratrol
Researchers believe that chronic inflammation may be at the root of heart disease. Inflammation can cause blood clotting. Those clots, in turn, block the blood flow to your heart, leading to heart disease and, eventually, a heart attack. There are numerous causes of hidden inflammation – stress, inadequate sleep, nutritional deficiencies, and a diet high in processed foods, to name only a few – which is why it’s vital to live an active, healthy lifestyle.
Your bones are your body’s scaffolding, anchoring your muscles and organs. But like an aging building, that scaffolding begins to weaken over time. In fact, as we age, we actually lose bone mass, leading to bruises, broken bones, and osteoporosis.
Strontium is a powerful supplement that will provide crucial protection to your bones, preventing brittleness and reducing the risk of breaks. You may already be aware of the use of strontium in Europe; the American version is different, and is enthusiastically supported by doctors and other practitioners in the United States. Additionally, while calcium supplements are helpful in preventing osteoporosis, they work by protecting bone that’s already present. Strontium, on the other hand, protects, strengthens, and adds density to your bones. In fact, taking 680 mg of strontium a day (at least four hours after you take your calcium, to prevent interaction) can reduce the risk of bone fractures by 33%.
Prevent Cancer: Vitamin D
Like strontium, vitamin D is great for your bones, but it’s also a potent factor in cancer prevention. If you live far enough south, you naturally gain vitamin D from controlled sun exposure. Too much sun, of course, can increase your risk of skin cancer, so a vitamin D supplement is a great way to protect yourself from cancer without risking overexposure to the sun. Vitamin D works by putting a “force field” around your cells and DNA, protecting them against harmful free radicals and toxic stress that can lead to cancer. Additionally, it helps strengthen your immune cells, so that they can attack and remove cancer cells. Take 1000 IU of vitamin D per day, seeking out vitamin D3 – the vitamin’s most powerful and effective form.
Improve Brain Function: Fish Oil
Many of us have witnessed the chilling effects of Alzheimer’s on family and friends. That’s why it’s vital to boost your brain function and protect your memory as early as possible with a fish oil supplement. Your brain’s tissue is composed of fat, mostly consisting of DHA or docosahexaenoic acid, an omega-3 fatty acid. DHA helps improve the way your brain functions and increases new cell growth, which is crucial to prevent and fight the effects of memory loss. Fish oil supplements are packed with omega-3s, specifically, DHA. Taking 1000 mg daily will keep your memory sharp and, more importantly, provide protection to your brain.
Of the $20 billion dollars spent yearly on herbs and supplements, those touted to improve heart health top the list. They range from fish oil and flaxseed oil to artichoke and garlic extracts.
Is there any evidence that these really work? Can they really lower LDL "bad" cholesterol or triglycerides -- or raise HDL "good" cholesterol"? Do they provide an added benefit to drugs? Just as important, which vitamins and supplements should you consider taking for heart health?
The Truth About Vitamins and Supplements for Heart Health
For a top cardiologist's advice on heart-health supplements and vitamins, WebMD turned to Mimi Guarneri, MD, the founder and medical director of the Scripps Center for Integrative Medicine in La Jolla, Calif., and author of the book, The Heart Speaks."Supplements can be very beneficial to heart health," Guarneri tells WebMD.
Here are some of the supplements that may benefit your heart:
- Fish oil
- Plant sterols
- Niacin
- Fiber (psyllium)
- Red yeast rice
- Green tea extract
- B-Complex vitamins (B6, B12, folic acid)
- Coenzyme Q10
- Policosanol
Omega-3 Fatty Acids (Fish Oil, Flaxseed Oil) for Heart Health
Omega-3 fatty acids -- found in fish oil, flaxseed oil, and algae oil -- provide significant reductions in triglyceride levels and increases in good HDL cholesterol. Omega-3 doesn't affect “bad” LDL cholesterol levels."Omega-3s have consistently been shown to improve heart health," says Guarneri. "Omega-3s are one of the most important supplements for the heart because of its anti-inflammatory agents. We know that inflammation is a common pathway for many diseases, including heart disease and Alzheimer's disease."
Several studies report that in people with a history of heart attack, regularly eating oily fish (like salmon) or taking fish oil supplements reduces the risk of heart rhythm problems, heart attack, and sudden death. There may also be reductions in angina (chest pain).
Fish oil supplements can reduce triglycerides by 20% to 50%, says Guarneri. "Fish oil is now available by prescription -- that's how good it is." However, because fish oil comes from real fish, mercury content is an issue. "You have to stick with brands that are tested for mercury,” she notes. Check the labels.
Omega-3 Fatty Acids (Fish Oil, Flaxseed Oil) for Heart Health continued...
She advises taking 1 to 4 grams of fish oil daily -- containing 240 milligrams of DHA (docosahexaenoic acid) and 360 milligrams of EPA (eicosapentaenoic acid) per gram. However, the prescribed dosage will vary depending on the patient's blood samples. "With very high triglycerides, we might use higher doses," she says. High doses of omega-3 supplements -- over 3 grams daily -- may increase the risk of bleeding and should be done only under a doctor’s care.If you're taking a statin drug to lower your cholesterol, fish oil provides added heart benefits, Guarneri says. A large Japanese study showed 19% fewer heart-related events (like heart attack) in adults taking a fish oil supplement plus a statin drug, compared with those taking only a statin.
Taking fish oil plus a magnesium supplement is also a good combination -- decreasing blood pressure and preventing heart rhythm problems, Guarneri adds. Look for glycinated magnesium, which is more easily absorbed.
She's not as big on flaxseed oil because results are not so dependable, Guarneri says. "Flaxseed oil has to be converted in the body, and conversion will vary from person to person depending on age and metabolism. But flax is soluble fiber and can lower LDL by 8% to 18% with doses of 40 to 50 grams per day."
Plant Sterols for Heart Health
Plant sterols are derived from plant-based foods and are used to enrich margarines and other foods. Many human and animal studies have found that plant sterol-enriched products lower total cholesterol and LDL cholesterol. Plant sterols do not affect triglycerides or HDL levels, however."Plant sterols block cholesterol absorption and lower LDL by 10%, Guarneri says. "They also work synergistically with statins and can be more effective than doubling the statin dose." Taking a statin plus plant sterol supplement can reduce LDL by 20%.
Numerous studies have shown that eating more plant sterol-enriched foods lowers total and LDL cholesterol. In a study of 194 adults with moderately high cholesterol, each consumed 2 servings of low-fat milk that was plant sterol-enriched. By the third week, their LDL cholesterol was reduced by 9.5%; by week six, LDL was 7.8% reduced.
Although some margarine and other specialized foods are made with plant sterols, Guarneri recommends powdered plant sterols because she says it’s easier to make sure you’re getting the recommended 2 grams per day.
Niacin for Heart Health
Also known as vitamin B-3 or nicotinic acid, niacin is a well-accepted treatment for high cholesterol. "Niacin is one of my favorites," Guarneri says. "It is tried and true in raising HDL and lowering triglycerides." She prescribes from 500 milligrams to 2 grams daily, depending on the patient's blood levels.Niacin for Heart Health continued...
Numerous studies have shown that niacin can significantly improve HDL cholesterol with better results than with statin drugs. Niacin can also improve LDL levels, but less dramatically. "Niacin is one of the most powerful vitamins -- increasing HDL by 15% to 30%, reducing triglycerides by 20% to 50%," she says.A very small percentage of patients who take niacin have heart rhythm problems. Some people do get hot flushes from niacin, so it's important to start with small doses and increase slowly, under a doctor's supervision. Pre-treating the niacin dose with aspirin (that many heart patients are taking anyway), can help to prevent the discomfort associated with the flushing.
Psyllium for Heart Health
Psyllium (ispaghula) comes from the husks of seeds from Plantago ovata. Psyllium, either through supplements or high-fiber foods, provides fiber that can reduce total and LDL cholesterol. Fiber’s effects on HDL “good” cholesterol are less clear, although some research suggests fiber may help increase HDL.Guarneri likes fiber, including psyllium. Just 15 grams of psyllium reduces LDL by up to 9%, she reports. Psyllium also boosts the effects of statin drugs. In an eight-week study, one group of patients took 10 milligrams of psyllium plus 10 milligrams of Zocor, a statin drug. They were compared to patients taking 20 milligrams of Zocor plus a placebo. In the psyllium group, LDL fell by 63, compared with 55 in the statin-only group.
One caution: Psyllium can decrease absorption of other medications. Make sure you talk to your doctor before taking psyllium.
Red Yeast Rice for Heart Health
Red yeast rice is derived from a specific yeast that grows on rice. This extract has been shown to lower total and LDL cholesterol and triglyceride levels, help prevent heart attack, and improve blood flow. "If you want to reduce LDL cholesterol, red yeast rice can do it," says Guarneri. In fact, it contains a substance -- monacolin K -- that is identical to the active ingredient of the cholesterol-lowering statin drug Mevacor.“Whether a red yeast rice supplement works or not depends on the formulation. There are many formulations, many brands. Some work, some don't. Ultimately, the only way to know is to get your cholesterol checked -- start taking red yeast rice at the therapeutic dosage of 2400 mg a day -- then re-check cholesterol in two months."
If you don’t see a change, Guarneri suggests trying a different brand of red yeast rice supplement. However, high cholesterol is a serious condition and should not be taken lightly. Make sure your doctor is aware you're trying red yeast rice, so the two of you can decide if and when you need a prescription medication.
“There are good products on the market in high-end health food stores,” she adds. Most red yeast rice supplements in the U.S. recommend taking no more than 2,400 milligrams daily. Higher doses increase the risk of side effects, such as muscle pain and tenderness, and possibly liver damage. In addition, do not take red yeast rice if you’re taking a statin cholesterol-lowering medication as this further increases the risk of side effects.
Red yeast rice should not be used by people with liver disease. In addition, it may increase the risk of bleeding and should be used with caution by people taking blood thinners.
Green Tea Extract for Heart Health
Green tea extract is made from the dried leaves of Camellia sinensis, a perennial evergreen shrub. Green tea is a staple in Chinese traditional medicine.This supplement is one of Guarneri's favorites and is shown to decrease LDL by 16%. She advises 375 milligrams of theaflavin-enriched green tea extract daily.
B Vitamins: B-6 (pyridoxine), B-12, and Folic Acid for Heart Health
B-complex vitamins, including folic acid, help keep nerves and red blood cells healthy. They may also lower blood levels of homocysteine, an amino acid that’s possibly linked to heart disease, blood clots, heart attack, and strokes.However, in May 2008, a study of more than 5,000 women at high risk of heart disease showed that daily folic acid, vitamin B-6, and B-12 supplementation did not reduce the rate of heart attacks, despite lowering levels of the amino acid homocysteine. The study appears in The Journal of the American Medical Association.
“I’m not ready to throw out B-vitamins yet for heart patients. That is still controversial. It’s important to remember that B vitamins are not just for cardiac issues,” Guarneri says.
“The bigger issue is inflammation associated with high homocysteine levels. Lowering homocysteine may help the heart, but it is also necessary to prevent osteoporosis and cognitive decline.”
She also says it’s important to get the right dosage of B-vitamins – either from a naturopathic doctor or another physician who understands the complexity of lowering homocysteine with B-vitamins.
More studies are needed to fully understand the link between homocysteine and vitamin supplements, researchers say.
Coenzyme Q10 for Heart Health
Coenzyme Q10 is produced by the body and is necessary for basic cell functioning. Small studies have suggested that CoQ10 may reduce chest pain (angina). For people with clogged arteries, CoQ10 may make exercise easier.Guarneri recommends CoQ10 supplements for patients taking statin drugs for high cholesterol; it may help to prevent the muscle pains or liver damage that occurs in some people taking statin drugs, though the research on this connection isn’t definitive. Some researchers believe that statins may block the natural formation of CoQ10 in muscle cells, which could contribute to heart muscle damage. Again, the evidence on this isn’t clear. A 2008 Canadian study showed that statins did not significantly reduce tissue concentrations of CoQ10.
Policosanol for Heart Health
Policosanol is a natural plant mixture used to lower cholesterol. Studies have shown policosanol helps reduce LDL cholesterol.An analysis of 52 studies found that taking policosanol reduced LDL cholesterol by 24%; taking plant sterols reduced LDL by 10%. Policosanol also improved total cholesterol, HDL cholesterol, and triglyceride levels more favorably than plant sterols.
Guarneri, however, is not a big fan of policosanol. No large studies of policosanol have been conducted in the United States.
A cautionary note: Don't take policosanol if you're taking blood thinners or drugs that lower cholesterol. Talk to your doctor first.
Soy for Heart Health
Soy has been shown to decrease total and LDL cholesterol, with smaller benefits to triglycerides. However, soy supplements have not been proven to reduce long-term risk of heart attack or stroke.Two big cautions: Women with hormone-sensitive cancers (breast, ovarian, uterine cancer) or endometriosis may be advised not to take soy. People taking blood-thinning drugs should also talk to their doctors before taking soy.
Other Herbs, Spices, Extracts
Artichoke leaf extract, yarrow, and holy basil may help lower cholesterol, according to early studies. These and other commonly used herbs and spices -- like ginger, turmeric, and rosemary -- are being studied for their potential in preventing heart disease.Globe artichoke leaf has become increasingly available in the United States. Preliminary studies suggest that these extracts may reduce total cholesterol and triglyceride levels.
Multiple studies of garlic extract have reported small reductions in total and LDL cholesterol over short periods of time (4 to 12 weeks), but it's not clear whether this benefit is lasting or short-term. Also, effects on HDL are not clear.
Lifestyle Solutions for Healthy Hearts
Supplements are no panacea. If you use them, use them in connection with proven lifestyle habits that benefit the heart -- and with medications prescribed by your doctor.After all, a bad diet and an inactive lifestyle are the biggest risk factors for heart disease. Making changes to improve your lifestyle can make a big difference.
Food is medicine: "Food comes first," says Guarneri. "There are reams of research showing that the Mediterranean diet -- high in fruits, vegetables, whole grains, olive oil, nuts, wine, and fatty fish -- help decrease blood pressure and stroke." It's possible to reduce heart-related events (like heart attack) by 50% to 60% by following this type of diet, she adds.
One long-term study of 15,700 adults found these four factors were the most important:
- Eating at least five fruits and vegetables daily
- Walking or getting other exercise for at least 2.5 hours weekly
- Keeping BMI (body mass index) out of the obese range
- Don't smoke
Daily exercise is a must: The Clinical Council on Cardiology advises 40 minutes to one hour of aerobic activity every day and strength training three days a week.
A 2002 study showed that more intense exercise works better than moderate exercise in reducing cholesterol. The study involved sedentary, overweight men and women -- all with mild-to-moderately high cholesterol -- who did not change their diet. Researchers found that those who got moderate exercise (12 miles of walking or jogging a week) lowered their LDL levels, but those who did more vigorous exercise -- jogging 20 miles a week -- got even better LDL results.
Stress reduction is key: Stress increases cortisol (a hormone), which puts fat on the midline -- which increases heart risks. Stress also produces inflammation that leads to increased plaque in blood vessels, Guarneri explains. Two stress hormones -- adrenaline and norepinephrine -- raise cholesterol, blood pressure, and cause heart rhythm problems. They also constrict coronary arteries, cause blood pressure to go up. When we're under stress, our ability to fight infection is reduced.
Lifestyle Solutions for Healthy Hearts continued...
"We have to factor in true mind-body-spirit approaches -- eating right, exercising, taking steps to reduce stress and anger," she says.While any type of meditation is helpful, Guarneri advises using transcendental meditation. "It is well studied; there is a lot of research showing that it decreases blood pressure and improves insulin resistance. I also encourage people to look into computer programs that teach biofeedback -- helping people control their autonomic nervous system. Healing Rhythms and HeartMath are two biofeedback programs."
"It's all about lifestyle," she says. "It's not only what you eat, but who you're eating with. If you're in a bad relationship, you can eat all the Brussels sprouts in the world and it won't help your heart."
Top Ten Natural Heart Health Supplements
Here are the top ten, natural Heart Health Supplements based on popularity.
1. FISH OIL - OMEGA 3 FATTY ACIDSFish Oil contains the highest amount of Omega-3 Fatty Acids... and Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.
View all Fish Oil - Omega-3 products.)
2. CoEnzyme Q-10 (COQ10)The beneficial effect of CoQ10 in the prevention and treatment of heart disease is due to its ability to improve energy production in cells, inhibit blood clot formation, and act as an antioxidant. Multiple studies have found that people who received daily CoQ10 supplements within 3 days of a heart attack were significantly less likely to experience subsequent heart attacks and chest pain. In addition, these same patients were less likely to die of heart disease than those who did not receive the supplements.
(Read more about CoEnzyme Q-10. -- View all CoEnzyme Q-10 products.)
3. GARLICScientists have studied garlic fairly extensively as it relates to the treatment of hypertension and hyperlipidemia and it seems to be effective in lowering blood pressure and cholesterol in individuals who take it on a regular basis. The active component of garlic is an amino acid called alliin which is further converted to allicin and other active metabolites. View all Garlic products.)
4. RED YEAST RICE EXTRACTAbout a dozen naturally occurring compounds in red yeast are chemically related to statins, the widely prescribed pharmacuticals renowned for their cholesterol-reducing powers. In addition, red yeast raises HDL, (good) cholesterol to more desired levels. Increases in HDL levels boost cardiovasculr health since HDL cholesterol helps eliminate LDL cholesterol from the bloodstream. The less LDL that’s present, the less chance you have of developing the blockages that cause heart disease.
(Read more about Red Yeast Rice Extract. -- View all Red Yeast Rice Extract products.)
5. NIACINA recent study shows vitamin B3, also known as niacin, lowers bad cholesterol more effectively than a common statin drug, ezetimibe, sold as Zetia. Statins inhibit the absorption of cholesterol from the intestine, which then reduces the amount of LDL (bad cholesterol) in the blood stream. Since high cholesterol has been linked to cardiovascular disease, lowering LDL levels has been widely adopted as good preventive medicine.
(Read more about Niacin. -- View all Niacin Products.)
6. VITAMIN Da growing body of evidence suggests that vitamin D deficiency increases the risk of heart disease and is linked to other, well-known heart disease risk factors such as high blood pressure, obesity, and diabetes. Several large studies have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event during follow-up, compared with those with higher vitamin D levels.
(Read more about Vitamin D. -- View all Vitamin D Products.)
7. MAGNESIUMLarge studies have linked magnesium deficiency to high blood pressure, while some have shown an association between magnesium supplements and a decreased risk of death from heart disease. A higher intake of magnesium may reduce the risk of developing type 2 diabetes and adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
(View all Magnesium Products.)
8. NATTO KAtherosclerosis, or hardening of the arteries, occurs when the normal lining of the arteries thickens, and deposits of fat and plaque build up, causing narrowing (or even blockage) of the arteries. An enzyme in natto, dubbed nattokinase, binds to fibrin and breaks it down. It helps to improve blood viscosity and reduce blood clots by enhancing the fibrinolytic properties of the blood.
(View all Natto-K Products.)
9. HAWTHORN BERRYHawthorn has a relaxing effect on the arteries, in turn improving circulation that facilitates healthy blood pressure. Hawthorn has been shown to enhance the flow of blood through the heart while helping the heart beat tone up (inotropic effect). In fact, hawthorn was found to be far friendlier and more energy efficient as it helps the heart muscle contract to produce an effective beat, compared to drugs that seek to do the same thing. (View all Hawthorn Berry products.)
10. GUGGULGuggul is made from the sap (gum resin) of the Commiphora mukul tree, which is native to India. Guggul gum resin is used for arthritis, lowering high cholesterol, “hardening of the arteries” (atherosclerosis), acne and other skin diseases, and weight loss. Guggul contains substances that lower cholesterol and triglycerides. One of these substances also decreases the redness and swelling that occurs in some types of acne
Vitamin Supplements: Healthy or Hoax?
There are so many options that sound great, but there are also so many questions: Which ones really work? Exactly how effective are they? Are they worth the money?
These are good questions for anybody who wants to live healthier and avoid heart disease and stroke. But before you start buying everything from Vitamin A to Zinc, remember there’s only one way to be sure you’re getting the vitamins and minerals your body needs: Eat healthy foods.
Supplements can be beneficial, but the key to vitamin and mineral success is eating a balanced diet. Before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan.
Food first!
“Nutritionists recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement,” said Penny Kris-Etherton, Ph.D., R.D., and Distinguished Professor of Nutrition at the Pennsylvania State University’s College of Health and Human Development.
For example, she points out that foods provide many bioactive compounds and dietary fiber that typically aren’t found in supplements. And some supplements don’t allow for full absorption of vitamins.
“If taken on an empty stomach without any food, some of the fat-soluble vitamins will not be absorbed as well as they would if the supplement was consumed with a food that provides fat,” said Kris-Etherton, who also is a volunteer with the American Heart Association. Supplements May Help
While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you’re doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they’re taken in addition to healthy diet choices and nutrient-dense foods. They’re supplements, not replacements. Only use supplements if your healthcare professional has recommended them.
“A supplement will generally provide 100 percent of the daily recommended allowance for all vitamins and minerals,” Kris-Etherton said. “Therefore, many nutritionists will agree that a supplement is OK if nutrient needs are not being met by a healthy food-based diet.”
Do What’s Best for You
As said earlier, before taking vitamin and mineral supplements, talk to your physician about your personal dietary plan. Also, consider these recommended “do’s and don'ts” from the American Heart Association:
Do this:
- Eat a healthy diet. There’s just no substitute for a balanced, nutritious diet that limits excess calories, saturated fat, trans fat, sodium and dietary cholesterol. This approach has been shown to reduce coronary heart disease risk in healthy people and those with heart disease.
- Patients with heart disease should consume about 1 gram of omega-3 fatty acids called EPA + DHA. This should ideally come from fish. This can hard to get by diet alone, so a supplement could be needed. As always, consult with a physician first.
- If you have elevated triglycerides, try to get 2 to 4 grams per day of EPA+DHA.
- Don’t take antioxidant vitamin supplements such as A, C and E. Scientific evidence does not suggest these can eliminate the need to reduce blood pressure, lower blood cholesterol or stop smoking.
- Do not rely only on supplements. There isn’t sufficient data to suggest that healthy people benefit by taking certain vitamin or mineral supplements in excess of the daily recommended allowance. Some observational studies have suggested that using these can lower rates of cardiovascular disease and/or lower risk factor levels. However, it’s unclear in these studies whether supplements caused these improvements.
The 5 Supplements Your Heart Needs
Supplement your diet or medicine regimen with these doctor-approved extras for your heart
By: Amanda Junker
Don't want to end up on a stretcher? Then supplement your ticker with these pills and nutrients to prevent any trouble in the first place. "I think of supplements as things that enable the body. A lot prescription medicines block a process, so I prefer to enable instead of block, enhance instead of stop," says Keith Berkowitz, M.D., from the Center for Balanced Health in New York City. From the vitamin that helps boost good cholesterol to the fat that helps lube the arteries, we have five recommendations that will arm your body against cardiac arrest.
Aspirin
Aspirin is an anti-inflammatory medicine that thins your blood, making it more difficult for your body to develop clots that can cause heart attacks. A Canadian study shows aspirin is especially effective in men. The reason why isn't confirmed, but researchers speculate it's because "blood clots tend to form in bigger blood vessels in men, and aspirin could have bigger efficacy in these larger cells more readily," says Don Sin, M.D., of University of British Columbia, one of the study's researchers.ADVERTISEMENT
Recommended if: You've had a previous cardiac event, have a family history of heart attack, or are in the midst of a heart attack (uh, in which case, call 911, too)
Dosage: One 80 mg baby aspirin tablet daily
Omega-3
This fatty acid is found in fish, and it can be helpful in balancing blood lipids such as cholesterol and triglycerides. "Fish oil is helpful for people who have high triglycerides or who are at risk of heart disease," says Charles Campbell, M.D., clinical cardiologist and director of inpatient services at the University of Kentucky. Studies show Omega-3 can help prevent heart attack because it slows the build-up of plaque in the arteries. You can get pure fish oil in capsule form, but that can be expensive, and eating more fish will do more to improve your total health. "The best way to treat triglycerides is to treat metabolic syndrome with diet and exercise—prevention starts there," he says.
Recommended if: You have high triglycerides or a family history heart disease
Dosage: A serving of fish twice a week or 1,000 mg daily
Food sources: Oily fish like salmon, tuna, and mackerel
Vitamin D
D can determine your risk of heart attack, according to a recent Framington Heart Study. "Vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors," said Thomas J. Wang, M.D., assistant professor of medicine at Harvard Medical School in Boston, Mass. The higher risk was particularly evident among individuals with high blood pressure.
Recommended if: You don't get much sun—85 percent of people in North America are deficient
Dosage: 400 to 800 IU of vitamin D3
Food sources: Dairy products and oily fish like salmon and tuna
Coenzyme Q 10
"CoQ10 has shown to increase heart contractility [the performance of cardiac muscles]," says Dr. Campbell. A bonus: It may improve muscle function throughout your whole body. Preliminary research suggests that CoQ10 causes small decreases in blood pressure (systolic and possibly diastolic), according to the Mayo Clinic. Low blood levels of CoQ10 have been found in people with hypertension, although it is not clear if CoQ10 "deficiency" is a cause of high blood pressure.
Recommended if: You have hypercholesterolemia or take statin drugs
Dosage: 100 to 200 mg daily
Niacin
"More men die from low good cholesterol than high bad cholesterol—and niacin boosts that HDL ‘good cholesterol,'" says Dr. Berkowitz. "HDL is a clearing mechanism to get rid of LDL or bad cholesterol, it's like the garbage truck of the system," says Berkowitz. "Boosting HDL facilitates the transport of cholesterol and triglycerides so they can be extracted out of body." The downside: It must be taken at very high doses to be effective, so side effects like flushing and diarrhea are common. Use this like a drug with a doctor's recommendation.
Recommended if: You have low HDL cholesterol, a family history of heart disease, or take statin drugs
Dosage: 1,000 to 2,000 mg daily
4 Supplements for a Longer Life
Protect Your Heart: Resveratrol
Researchers believe that chronic inflammation may be at the root of heart disease. Inflammation can cause blood clotting. Those clots, in turn, block the blood flow to your heart, leading to heart disease and, eventually, a heart attack. There are numerous causes of hidden inflammation – stress, inadequate sleep, nutritional deficiencies, and a diet high in processed foods, to name only a few – which is why it’s vital to live an active, healthy lifestyle.
You can further protect your body from the harmful effects of inflammation by taking a resveratrol supplement. Resveratrol
is a compound found in plants such as the Japanese knotweed,
blueberries, peanuts, red grape skins, and others. While resveratrol has
been recommended for fighting the physical effects of aging, a brand
new study shows it reduced inflammation of the heart in the study's
participants by 26%. Taking one 500 mg capsule of resveratrol daily with
food will help you maintain a strong, healthy heart.
Strengthen Your Bones: StrontiumYour bones are your body’s scaffolding, anchoring your muscles and organs. But like an aging building, that scaffolding begins to weaken over time. In fact, as we age, we actually lose bone mass, leading to bruises, broken bones, and osteoporosis.
Strontium is a powerful supplement that will provide crucial protection to your bones, preventing brittleness and reducing the risk of breaks. You may already be aware of the use of strontium in Europe; the American version is different, and is enthusiastically supported by doctors and other practitioners in the United States. Additionally, while calcium supplements are helpful in preventing osteoporosis, they work by protecting bone that’s already present. Strontium, on the other hand, protects, strengthens, and adds density to your bones. In fact, taking 680 mg of strontium a day (at least four hours after you take your calcium, to prevent interaction) can reduce the risk of bone fractures by 33%.
Like strontium, vitamin D is great for your bones, but it’s also a potent factor in cancer prevention. If you live far enough south, you naturally gain vitamin D from controlled sun exposure. Too much sun, of course, can increase your risk of skin cancer, so a vitamin D supplement is a great way to protect yourself from cancer without risking overexposure to the sun. Vitamin D works by putting a “force field” around your cells and DNA, protecting them against harmful free radicals and toxic stress that can lead to cancer. Additionally, it helps strengthen your immune cells, so that they can attack and remove cancer cells. Take 1000 IU of vitamin D per day, seeking out vitamin D3 – the vitamin’s most powerful and effective form.
Improve Brain Function: Fish Oil
Many of us have witnessed the chilling effects of Alzheimer’s on family and friends. That’s why it’s vital to boost your brain function and protect your memory as early as possible with a fish oil supplement. Your brain’s tissue is composed of fat, mostly consisting of DHA or docosahexaenoic acid, an omega-3 fatty acid. DHA helps improve the way your brain functions and increases new cell growth, which is crucial to prevent and fight the effects of memory loss. Fish oil supplements are packed with omega-3s, specifically, DHA. Taking 1000 mg daily will keep your memory sharp and, more importantly, provide protection to your brain.
No comments:
Post a Comment