Heart Health and Nutritional Supplements

By Robin Haggberg, RN, Reiki Master

Heart disease is the number one killer in America. With our obesity rate at an all time high, it is apparent that we need to change our lifestyles before it's too late. Many people turn to dietary supplements to assist them with maintaining their health. Here are three main heart healthy supplements.

Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring enzyme present in a variety of foods. The body needs a small amount of the enzyme for production of energy, and it also has anti-oxidant qualities. Many doctors recommend supplementing the diet with CoQ10 because of its perceived benefits versus very small risks, however studies are incomplete to show definitive results.

Heart muscle uses CoQ10 to assist in generating the energy it needs to pump blood throughout your body. As we age and have other factors such as diseases and medications that come into play, the level of CoQ10 can drop. Approximately six million people take supplemental CoQ10. It is thought to improve heart function, cardiac strength, and stamina.

Omega 3 Fatty Acids

Omega 3 fatty acids are polyunsaturated fatty acids, which the body needs, but doesn't produce, so they must be consumed through diet. Supplementing the diet with omega 3's may lower your triglyceride levels and increase your HDL (good cholesterol).

Some foods rich in omega 3 in more concentrated levels are salmon, mackerel, sardines and herring. The American Heart Association recommends eating fish at least two times a week. Other foods containing omega 3 are soybeans, tofu, flax and pumpkin seeds.

Alpha Linolenic Acid (ALA)

Alpha linolenic acid is another omega 3 fatty acid which the body needs and must be consumed through the diet or dietary supplements. Many people refer to it as “flaxseed” since flaxseed is used as a supplement for intake of ALA. Studies have shown a positive impact of lowering your total cholesterol, HDL, triglyceride levels and blood pressure.

Foods that contain ALA include flaxseed, walnuts, soybean oil, canola, some breads and cereals and bakery goods.

It is most beneficial to combine supplements with a heart healthy diet. My recommendations are consume a diet low in saturated fat; substitute with olive oil as a primary source of fat; consume a diet high in fiber which may also protect you from cancer, obesity or diseases of the colon; avoid refined sugar, processed foods and alcohol.

As always, consult your physician before starting any dietary supplement regimen.