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B Vitamins: Folic Acid, Vitamin B-6 and Vitamin B-12
The B-complex vitamins, which include folic acid, help keep your nerves and red blood cells healthy and strong. They are also involved in the metabolism (and reduction) of homocysteine, an amino acid that, when elevated, is linked to heart disease, blood clots, heart attack and strokes.
Several controlled research studies indicate that a combination of vitamin B-12, vitamin B-6, and folic acid can decrease homocysteine levels; but other studies have shown no benefit in reducing the risk of heart disease. Therefore, the American Heart Association has concluded that there isn't enough evidence to say that B-vitamin supplementation reduces cardiovascular risk.
It is important to work with your physician before taking B-complex vitamin supplements to improve heart health.
This little over-the-counter pain reliever has been shown to have some great heart-healthy benefits as well. Aspirin interferes with your body’s blood clotting ability. For someone with narrowed blood vessels, a decrease in blood clotting may help to prevent a blockage and thus prevent a heart attack or stroke. To determine if you would benefit from taking an aspirin daily, talk to your doctor first about usage and dosage. If you have already had a heart attack or stroke, your doctor has probably already discussed this treatment option.
If you have strong risk factors for heart disease, you may also benefit from taking a baby aspirin daily. There is no standard dosage for aspirin usage and heart health: It can range from 75-325 milligrams. A baby aspirin (81 mg) is often prescribed. Some medical conditions such as bleeding disorders, asthma, stomach ulcer, or heart failure could become more dangerous if a baby aspirin was consumed daily. Aspirin can also interfere with certain medications, herbal supplements and dietary supplements, too, so talk to your doctor first.
The mineral calcium is essential for strong bones and teeth, but the heart, nerves, and blood-clotting systems also need calcium to work properly.
In people with high blood pressure (hypertension), calcium supplementation appears to have a modest effect by lowering systolic blood pressure by 2–4 mmHg, but it appears to have little effect in people with normal blood pressure. Calcium seems to be most effective in salt-sensitive people and people who normally get very little calcium in their diet.
For people with high cholesterol, taking calcium supplements along with a heart healthy diet may modestly reduce LDL "bad" cholesterol by 4.4% and increase HDL "good" cholesterol by 4.1%. Taking calcium alone, without the heart healthy diet, does not seem to lower cholesterol.
Other studies suggest that simply eating a calcium-rich diet (not supplementing it) can improve heart health. Research has shown that individuals who eat a vegetarian diet that is high in minerals (such as calcium, magnesium, and potassium) and fiber, and low in fat tend to have lower blood pressure and a reduced risk of heart disease. Similarly, the Dietary Approaches to Stop Hypertension (DASH) study was conducted to test the effects of three different eating patterns on blood pressure: the "typical" American diet; a diet high in fruits and vegetables; and a diet rich in fruits, vegetables, and low-fat dairy products, now known as the DASH diet. The third group experienced the greatest reduction in blood pressure among the three groups, which signals that dietary calcium plays an important role in heart health.
A heart-healthy goal for calcium intake is to consume at least 1,000-1,200 milligrams daily. Determine how much calcium you are getting daily through your diet (tracking your food on SparkPeople's free Nutrition Tracker will do the math for you!) and then add a supplement to meet the remaining amount, if necessary.
Coenzyme Q-10 (CoQ-10) is a vitamin-like substance found throughout the body, especially in the cells of the heart, liver, kidneys, and pancreas. It is involved in generating energy, cell respiration and cell transport. It occurs naturally (in small amounts) in meats and seafood, but can also be made in a laboratory for medicinal and supplementation purposes.
Preliminary research indicates that Coenzyme Q-10 supplementation MAY: