Three key supplements for strong heart health

We have metamorphosed into a society of pill takers, eager to pop Vitamin D capsules at the faintest wave of every flu like it heals the body and builds bones and muscles. 
 
Have you ever thought of consuming a supplement that will specially cater to the needs of your heart? An expert from the opposite side is cardiovascular research scientist of Saint Luke’s Mid America Heart Institute in Missouri, Dr. James DiNicolantonio who spoke to moneyish. com and asked: 
 
One in ten people will die from a form of heart disease in the UK, however, whilst diet is always the best form of medicine, few of us are getting the requisite vitamins, minerals or fatty acids needed to keep the old ticker purring like a kitten. 
 
Dr DiNicolantonio is certain, in his opinion, hat three kinds of supplements can fill in the heart-shaped gaps in the diet. They are not intended to be a form of medicine but they can interfere with statins or blood thinning drugs – as is always the case it is advisable to check with a medical practitioner before taking them. 
 
Magnesium 
 
These include; magnesium which is responsible for the health of our hearts and is rich in green leafy vegetables, nuts and grains. 
 
Lack of this nutrient has been associated with a myriad of heart ailments, Bob says, such as high blood pressure, atherosclerosis, heart disease, and heart failure, according to Dr DiNicolantonio. 
 
Still, most of us are not getting our recommended amount. 
 
Have you ever been thrown out of your bed by a sudden pain in your legs, observed that your eyes are twitching or that you are having poor sleep – all these are indications of deficiency – grab your doctor and ask him to check out your magnesium levels. 
 
For women to prevent deficiency, they require approximately 270mg each day; for adult men, approximately 300mg per day, based on the United Kingdom’s recommended intake. Of course, it is more effective to obtain the necessary daily rates of magnesium through foods, as their absorption into the blood vessels and organs is faster in contrast to taking pills and supplements. So use toasted almonds (270mg per 100g) on your cereal, stir spinach (112mg) into your stir frys and casseroles and mix quinoa (64mg) into your salads they are all rich in it. 
 
Dr DiN Nicolantonio added that although it is beneficial to get magnesium from whole foods, most people will require the supplement in the 150 to 300mg range to reach their daily RDA. Dr. Oz further adds that out of all the types of magnesium, magnesium glycinate and magnesium malate are the most assimilated into the body. 
 
Omega-3 
 
While, conventional type of fat is an enemy when consumed in excess as it chokes our arteries and is extremely menace to our heart, ‘Omega-3’ are a little different, they are one of the group of fats known as essential fatty acids, which our body requires to stay healthy. 
 
 Substantial evidence can prove that they effectively decrease the probability of developing heart disease. 
 
“Omega-3s are vital for the heart in as much as they reduce levels of triglycerides which is a type of blood fat, reduce blood pressure and the amount of sudden deaths or deaths occurring after a heart attack,” indicates Dr DiNicolantonio. 
 
The main forms of omega-3 are: alpha linolenic acid (ALA) in nuts and seeds, eicosapentaenoic acid EPA and docosahexaenoic acid DHA mainly in oily fish together with white fish and other seafoods. 
 
Of the omega-3, foods like salmon and sardines are richest but people are not taking enough of it. “Figures of 500 to 1000mg/day of EPA or DHA from some source would be beneficial to nearly all patients, in Dr DiNicolantonio’s opinion. Research indicates that it may be beneficial to take between 850 and 1,000mg a day, thus a 250mg may also have some protective effect, according to him. 
 
Thus, the British authorities do not set a specific age of taking omega-3 but the dietary reference suggests that one should consume two 140g portions of fish per week, one of which should be oily. 
 
Coenzyme Q10 
 
,Coenzyme Q10 also known as ubiquinone is a lipid soluble antioxidant that is present in every cell in the body. This one helps to combat free radicals (harmful particles that affect healthy cells and change their DNA; a main cause of ageing). 
 
On his part, Dr DiNicolantonio stated that, ‘‘CoQ10 is typically prescribed for statins users or for those with heart failure. ’’ He said it is believed to assist such patients by boosting the quantity of oxygen-rich blood sent out of the left ventricle each time it contracts, known as left ventricular ejection fraction. 
 
Referring to a trial published by Dr DiNicolantonio, a trial reveals that CoQ10 supplementation decreases the cardiovascular events risk in heart failure patients by fifty percent. 
 
“Apart from that no many research has been done on CoQ10 though there are some encouraging indications on heart health and BP,” he says. “In this regard, usually, 100 – 200 mg of CoQ10 is needed. ” Despite the lack of dangerous consequences, possible side effects are gastrointestinal discomfort. 
 
CoQ10 appears not to have any risk if taken which is why its use was recommended for patients with heart failure and high blood pressure but besides these two Dr DiNicolantonio questions the existence of the advantage. 
 
The UK has no recommendation on the amount of CoQ10 people should take; however, foods rich in this nutrient include heart, liver, oily fish and whole grain foods. It is also secreted by the liver although the ability to do so decreases as one advances in age. 
 
Possible things you should know before going to supplement 
 
Concentrates are potent doses of recommended vitamins and minerals and such substances that should be obtained through a balanced diet. 
 
This means that one can take more than the required amount of a nutrient which has negative effects which may range from stomach up to kidney problems and death in the worst case scenario. 
 
Also, the use of supplements can cause an interaction with drugs; therefore, the use of supplements should be under the prescription of a doctor. For instance, sending vitamin E or omega-3 with blood thinner enhances the chance of bleeding while vitamin K has an inverse impact on the anticoagulant warfarin. It is advised, therefore, that you discuss with your pharmacist or the GP before beginning to take a supplement daily.