it American Heart Monthand heart disease is one of the leading causes of death for women, men and people of most racial and ethnic groups, according to the US Centers for Disease Control and Prevention. In fact, cardiovascular disease causes one person to die every 33 seconds.

Although heart disease is common, it can also be prevented with healthy habits. Eating healthy foods, exercising and avoiding bad habits like smoking can keep your heart healthy. If heart disease runs in your family and you’re looking for other ways to support your heart health, there are some vitamins and minerals that can help. As always, we recommend discussing this with your general practitioner first before taking supplements.

Best vitamins and nutrients for heart health supplements

There are many supplements you can choose from if you think your diet doesn’t have enough heart-healthy vitamins and minerals.

Omega-3s

Studies show that omega-3 fatty acids help prevent heart disease and stroke. The National Center for Complementary and Integrative Health says that people who eat foods rich in seafood — a major source of omega-3s — are less likely to die of heart disease. These studies compared people who ate seafood at least once a week and those who rarely or never ate it.

You can buy supplements for that contains omega-3 fatssuch as those with fish oil or cod liver oil. However, many studies on these supplements have not found conclusive evidence that they reduce heart disease. The best way to get omega-3 fats, then, is to get them naturally in your diet. Search fatty fish like wild salmon, sardines, mussels, rainbow trout and Atlantic mackerel.

If you are taking medication that affects blood clotting, you should consult your doctor before taking any omega-3 supplements.

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Consuming a diet rich in fiber may help lower blood cholesterol levels, according to Mayo Clinic. It says studies show that high-fiber foods can also reduce blood pressure and inflammation, both of which can improve your heart health.

The Mayo Clinic also says that those who don’t get enough fiber, especially soluble fiber, from their diet can benefit from drinking it. fiber supplements such as Metamucil, Konsyl and Citrucel.

While there is no evidence that daily use of fiber supplements causes any harm, it can cause some side effects, such as bloating and gas. The Mayo Clinic also recommends that if you have a history of Crohn’s disease or a bowel obstruction, you should talk to your doctor before taking fiber supplements.

Magnesium

If you lack magesnium, you may suffer from heart palpitations. That’s because magnesium helps your body maintain a steady heartbeat and lower blood pressure. A lack of this mineral can also cause fatigue, loss of appetite, muscle weakness, nausea and a general feeling of weakness, according to Cleveland Clinic.

If you want raise your magnesium levels naturally, eat whole grains and dark green, leafy vegetables. You can also get magnesium from low-fat milk, yogurt, soybeans, baked beans, peanuts, almonds and cashews.

You get it every day magnesium from supplementsalthough medical professionals recommend eating magnesium-rich foods as a better option. If you have end-stage liver or kidney disease, then you should be careful about consuming too much magnesium, especially through dietary supplements, because too much of this mineral can prove toxic. It is rare to consume too much magnesium from food. This is more likely due to over-supplementation.

Coenzyme Q10

Coenzyme Q10 — or CoQ10 — is an antioxidant that your body produces on its own. But the level of CoQ10 you make declines as you age. The Mayo Clinic says that people who suffer from heart disease often have low levels of CoQ10.

You can take dietary supplements, however, to increase your levels of this antioxidant. As the Mayo Clinic says, you can take CoQ10 supplements in the form of capsules, chewable tablets, liquids and powders.

CoQ10 has been shown to improve conditions that reduce the risk of congestive heart failure, according to the Mayo Clinic. It also helps lower your blood pressure. It may even help people, when combined with other nutrients, with heart valve and bypass surgeries.

The Mayo Clinic notes that CoQ10 supplements have few, and usually mild, symptoms, including loss of appetite, nausea, diarrhea and upper abdominal pain. If you are taking warfarin (Coumadin) or clopidogrel (Plavix), consult your doctor before taking CoQ10 (which you should do with any supplement).

Folic acid

Folic acid, also known as vitamin B9, helps maintain proper levels of homocysteine ​​​​​​​​​​​​​in your blood when used together with vitamins B6 and B12. This is important because high levels of homocysteine, an amino acid, is associated with an increased risk of heart disease.

Folic acid supplementation does not reduce the risk of heart disease, but it can help protect you from the symptoms of heart disease, such as stroke. The CDC also advises people who may become pregnant to get pregnant 400 micrograms folic acid every day. That’s because this B vitamin

The Mayo Clinic says the best source of folic acid usa ka pagkaon nga dato sa itom nga berde nga dahon nga mga utanon, beans, gisantes ug nuts. You can also get plenty of folic acid in fruits like oranges, lemons, bananas, melons and strawberries.

You can also get folic acid in its synthetic form in vitamins and in foods fortified with the vitamin, such as cereals and pasta. The Mayo Clinic recommends folic acid supplements for people with poor diets or conditions that interfere with their body’s ability to absorb folate. Be sure to consult your doctor first.

The most common forms of heart-healthy supplements, such as folic acid, magnesium and fiber, have little effect. If you have certain health issues, such as kidney disease, Crohn’s disease or blood clotting issues, you should discuss supplements with your doctor before taking them.