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The best nutrients for heart health support
This article discusses phytonutrients and other supplements that have great science to substantiate their use in the prevention of heart problems.
You can find these supplements in your local health food store or online, and their benefits in supporting heart health are supported by the peer-reviewed scientific literature [1] [2]:
- Vitamin K2 MK7: 100-150 mcg daily decreases C-reactive protein, increases arterial elasticity, decreases arterial plaque [3] and decreases coronary heart disease and total mortality. The seven-year prospective Rotterdam Study [4] of 4807 subjects (2004) as well as a later prospective study [5] (2009) of 16,057 women showed significant reduction in heart attack and all-cause deaths at 22-50 mcg daily and 30-40 mcg daily, respectively.
- Polyphenols: Resveratrol [6], quercetin, flavonoids, red wine (6 ounces twice weekly), dealcolholyzed red wine [7], purple grape juice [8] (independent of alcohol content), red grape polyphenolic extract [9], dark chocolate [10] [11], pomegranate juice [12] [13] and other plant-derived polyphenols [14] have been shown to reduce endothelial inflammation [15] and/or increase nitric oxide (a vasodilator).
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- Omega 3 fatty acids (fish or fish oil): 5,000 mg daily with EPA/DHA at a ratio of 3:2 lowers endothelial inflammation. [16] [17]
- CoEnzymeQ10: Has been shown to lower blood pressure by 17/10 mm Hg at modest doses of 60 mg twice daily in a meta-analyses [18] of 12 studies (n=362). In another study [19] this dose reduced blood pressure by 26 mm Hg systolic on average of the 55 percent who responded to treatment.
- Green coffee bean extract: Contains chlorogenic acid, shown in a number of studies to significantly lower blood pressure. [20] [21] [22] [23] [24] An average dose of 140mg daily lowered blood pressure 5.6 mmHg systolic and 3.9 mmHg diastolic.
- Soy isoflavones: [25] [26] Because they contain diadzein and genistein, are known to lower blood pressure.
- Lycopene extract: Lowered blood pressure by 9/7 mm Hg in a small study [27] (n=30) for 8 weeks; when added to ACE-inhibitor, calcium channel blocker or a diuretic medication, it lowered blood pressure by 10 / 5 mm Hg. [28]
- Arginine: 6 grams daily significantly increases nitric oxide secretion, which is a powerful vasodilator with endothelial anti-inflammatory effects, [29] [30] [31] especially in salt-sensitive people. [32] A meta-analysis of 11 randomized, double-blind, placebo-controlled trials (total of 387 subjects) using 4 to 24 grams daily lowered pressure 5.39 mm Hg systolic and 2.66 mm Hg diastolic on average. [33]
- Carnitine: 1 gram twice daily lowers blood pressure and lowers insulin resistance. [34] [35] The optimum dose is 3 grams twice daily for the hypertensive diabetic person.
- Taurine: Lowers blood pressure and has cardioprotective effects [36] at the dose of 3 grams twice daily.
- Alpha lipoic acid: Lowers blood pressure [37]; improves endothelial dysfunction [38]; reduces reactive oxygen species and oxidative stress [39] and has other cardio-protective mechanisms. [40] The optimal dose is 300-600mg twice daily.
- Hawthorn berry: Has ACE inhibition effects (like the prescription ACE inhibitors such as Lisinopril®) and mildly reduces systemic vascular resistance. [41] [42] [43]
- Herbal teas: Green tea extract contains epigallocatechin gallate (EGCG), which has been shown to lower blood pressure. [44] Dandelion leaf tea is a mild diuretic and, therefore, can lower blood pressure. Fresh ginger tea lowers blood pressure. [45] Hibiscus tea helps lower blood pressure according to a few studies. [46] [47]
- B vitamins: Niacin (vitamin B3, aka nicotinic acid) 500-1,000 mg is a vasodilator; the extended release form lowers blood pressure and raises good cholesterol levels. [48] [49] Pyridoxine (vitamin B-6) stabilizes nitric oxide [50] (a potent vasodilator).
- Vitamin D3: Low vitamin D3 is causally related to heart disease deaths [51]; make sure your blood levels are at 60-80 ng/ml, which usually requires taking 2,000 to 5,000 IU daily by supplementation if you are low. There is a high prevalence of vitamin D deficiency in the general population with a direct correlation to cardiovascular disease. [52]
- D-ribose: [53] Improves angina, heart failure, arrhythmias, weakness and fatigue at 5 grams 3-4 times daily for those already diagnosed with heart disease.
- Aged garlic (Kyolic): Clearly cardioprotective with multiple mechanisms for its benefits. [54] [55] Clinical experience shows 600 mg twice daily reduces coronary artery plaque progression in people on statins. [56] [57]
Editor’s note: There are perfectly safe and natural ways to decrease your risk of blood clots including the 25-cent vitamin, the nutrient that acts as a natural blood thinner and the powerful herb that helps clear plaque. To discover these and other secrets of long-lived hearts, click here for Hushed Up Natural Heart Cures and Common Misconceptions of Popular Heart Treatments!
Sources
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[57] Presentation by Mark Houston, M.D. (cardiologist) at the American Academy of Anti-aging Medicine fellowship module II.
By Dr. Michael Cutler
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