6 SUPPLEMENTS FOR A STRONGER HEART!

You know the joke, “Are you serious? And the reply, as serious as a heart attack!” it’s supposed to be funny, but I have always found it sobering. In life, few things are as serious as having a heart attack, if you are one of the lucky few who survive one in this part of the world; your life is just never the same again. Here’s another quote for you; “prevention, is cheaper and way better than cure!”

Today I would like to talk about how we can make our hearts healthier and stronger, a healthy heart like most other things related to health is based on three pillars: nutrition, lifestyle and supplementation. I want to concentrate on the third but no less important pillar of supplementation. In this post we will be looking at 6 valuable supplements that can help make your heart bulletproof as the case may be.

 Cardiovascular disease (CVD) continues to be the number one cause of disease related death worldwide so while encouraging you to eat well and get lots of exercise, I also want to introduce you to six of the best heart disease fighting supps out there, it is my firm belief that if you take them seriously and never neglect the other 2 pillars, you will stay healthy and CVD free for as long as you live.

Thanks and do have a wonderful weekend!

1.       THIAMINE (VITAMIN B-1) :

Sometimes referred to as the “anti- stress vitamin”, thiamine plays an important role in strengthening the immune system and improving your body’s ability to deal with stress. Thiamine also helps keep your heart muscles elastic and working smoothly, so your heart can work at maximum efficiency.

A 2012 study of patients with chronic heart failure found that thiamine improved cardiac function in as little as 4 weeks. If your diet is low in meat, dairy or grains fortified with B-1, you should seriously consider taking a multivitamin supplement that contains at least 100mg of thiamine to keep your pump at optimum working capacity!

2.       MAGNESIUM:

The highest levels of magnesium in your body are found in your heart, so it should come as no surprise that low levels of magnesium are closely associated with cardiovascular disease. People who consume higher quantities of magnesium have been found to be at lower risk of developing cardiovascular diseases. You can increase your dietary intake of Magnesium by consuming more whole grains, nuts and vegetables. However, research suggests that most people just don’t get enough Magnesium from their normal diet. You can boost your Magnesium intake by taking a Magnesium supplement of 400mg to 800mg a day, this should keep your heart well fortified.

3.       COENZYME Q10:

This I can personally testify about! Q10 is found in almost every cell in your body, coenzyme Q10 helps convert your food into usable energy. It is also a powerful anti-oxidant, protecting your heart against potential damage caused during periods of high stress. Your body naturally produces small amounts of CoQ10, unfortunately this amount dwindles as you age, so from age 40 you should seriously consider taking a supplement which may help reduce the risk of heart disease. Researchers believe that supplementing with 100 t0 200mg a day may help offset the natural decline in your body’s production and support a healthy heart.

4.       GREEN TEA:

The Chinese have known this secret for centuries; western medicine is only just beginning to understand the power of green tea. It is full of potent anti-oxidants known as polyphenols that help reduce free radical damage to cells. Polyphenols also help inhibit the development of plaque on the walls of your arteries (Remember my post on cholesterol 2 weeks ago?) , potentially reducing your risk of heart attack and stroke. If like me you turn green at the thought of drinking 3 or 4 cups of green tea a day, you have the option of supplementing with 300mg to 400mg of green tea extract and still reap the same benefits.

5.       OMEGA 3’S:

Now who has not heard of Omega 3 fatty acids? Where have you been! There are two types of Omega 3 fatty acids; EPA and DHA, both are good for your heart because of their anti-plaque building properties in the arteries and this leads to lower blood pressure. The problem with most of us is that we don’t eat enough omega 3 in our diet, to make matters worse, we consume far too much omega 6 and not enough omega 3 fatty acids. My suggestion to you would be to eat fatty fish like mackerel at least twice a week and if you cant get oily fish in your diet, then I suggest taking a fish oil supplement that contains at least 500 1000mg of Omega 3.

6.       BEETROOT:

Beetroots are a great source of nitrates, its great for helping improve your exercise performance. Beetroot helps give your muscles that pumped and fuller look after working out. Nitrates also help reduce your blood pressure and improve your heart health. Beetroot juice is one of the richest dietary sources of nitrates and has been shown in multiple sources to lower blood pressure in healthy adults, including high nitrate foods such as beets and green vegetables in your diet will help reduce your risk of hypertension, heart disease and stroke. Just to be safe, consider supplementing your diet with 100mg of beetroot extract per day.