It is estimated that heart disease has been and goes on to be one of the leading cause of death in the world. In order to lower the risk factors for high blood pressure and cardiovascular disease, you are usually advised to take medication – the benefits of which are to reduce cholesterol and blood pressure. Besides the possible cost price, medications are often followed by side effects. But there, too, exist supplements loaded with benefits in blood pressure betterment, cholesterol level decrease, and improve factors that put you at stake of heart disease.
Fiber and Sterols for Your Heart
Fiber is naturally present in grains, fruits, vegetables, and legumes; it helps lower the amount of cholesterol that your body absorbs from food. Make an attempt to daily consume at least 25 to 30 grams of fiber, but for men who are under 51 years old should target 38 grams per day. You can achieve this target through diet – this is considered the best way, or you can get fiber from some supplements. Blond psyllium husk, which is commonly found in fiber supplements, has been shown to be capable of reducing LDL – the “bad” cholesterol while it can lead to a rise in HDL – the “good” cholesterol. There are also other fiber supplements such as wheat dextrin, methylcellulose, polycarbophil, and calcium. When taking a fiber supplement, do not go fast; increase the amount slowly, little by little, which can help you avoid cramping and gas. Drinking a sufficient amount of liquid when you increase the fiber intake is necessary.
Sterols and stanols
You can eat nuts and grains to get sterols and stanols, or you can opt for some specific supplements. It is the ability to lower the amount of cholesterol that your body soaks up from food that makes these two beneficial for your heart health. Sterols and stanols are also included in a lot of foods such as orange juice, margarine, yogurts. With just 2 grams a day, you can keep the level of LDL cholesterol low.
Lycopene is present in a number of fruits and vegetables, but tomatoes and tomato products are exceptionally rich in lycopene. There is concrete evidence showing that lycopene owns strong antioxidant properties. Studies indicate that having high levels of lycopene in the blood can lower the risk of having heart disease. Another study has recently revealed that men who have the lowest lycopene levels face a three times greater risk of having stroke or acute coronary events.
The study also indicated that when the plasma level of lycopene is low, plague in the artery wall usually becomes thicker.
Plant foods, such as walnuts, flaxseeds and animal foods, such as cold-water fish (salmon, tuna) are packed with omega-3 fatty acids. In terms of heart health, researchers have been examining fish oil for years, and there is a lot of evidence applauding fish oil’s power of lower the risk of having a heart attack or stroke. It can also improve insulin sensitivity, and minimize the risk of sudden cardiac death.
The most significant function of omega-3s has yet to be mentioned, that is, they are anti-inflammatory. Inflammation can cause, worsen, or acerbate heart disease. There is a link between low levels of omega-3s and problems related to heart disease as well as ADHD. Omega-3 supplements can be very helpful for everyone, including children.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: September 5, 2017 | Last Modified: December 19, 2019
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