The best nutrient for heart health.

   EPA and DHA are omega-3 fatty acids, which are rich in fats and have the effect of promoting health, especially for heart disease and diabetes. Hundreds of studies have shown that fish oil has cardioprotective effects. EPA and DHA can effectively reduce blood triglyceride levels by an average of 25-30%.

Fish oil promotes heart health through a variety of mechanisms, such as increasing heart rate and preventing the formation of blood clots and plaque in the arteries. Fish oil can also lower blood pressure and increase plasma levels of “good” HDL cholesterol.

Omega-3 fats can reduce inflammation and therefore have therapeutic effects in many diseases involving anti-inflammatory mechanisms (such as rheumatoid arthritis and other related diseases). These fats have also been proven to prevent muscle loss and even increase the elimination of body fat.

It is recommended to supplement 300 mg of EPA and DHA daily to maintain the health benefits of fish oil

* Phytosterols.

In many studies, plant sterols (phytosterols) have been shown to lower cholesterol and prevent cardiovascular disease. They have a structure similar to cholesterol, reduce intestinal absorption, and promote the elimination of cholesterol in food. A review of 41 trials comparing plant sterols with placebo concluded that a daily intake of 2 grams of sterols can reduce bad LDL cholesterol by 10%, and its effect has nothing to do with diet. The same study concluded that, compared with diet or cholesterol-lowering drugs, cholesterol-lowering properties are getting lower and lower. Therefore, the National Cholesterol Education Program and the American Heart Association recommend the use of plant sterols to lower cholesterol.

* Lecithin.

Lecithin is a beneficial and cheap source of phospholipids and a rich source of choline. Lecithin or choline supplements have been shown to lower cholesterol. Choline can also reduce the risk of heart disease, although another mechanism involves lowering homocysteine levels. In one study, people who consumed 2.6 grams of choline per day with elevated homocysteine levels had a 30% reduction in homocysteine levels compared to placebo. Choline is also a precursor of a very important neurotransmitter acetylcholine. Studies have shown that choline helps to improve memory and cognitive function.

* Coenzyme Q10 (CoQ10).

CoQ10 functions in the mitochondria (the “factory” of the cell), helping to produce energy (called adenosine triphosphate or ATP) from carbohydrates and fats.

Coenzyme Q10 mainly acts as an antioxidant in the heart and participates in energy synthesis, but it also has other important functions, such as stabilizing membranes. CoQ10 helps reduce the “bad” LDL cholesterol associated with oxidative atherosclerosis. Due to its role in oxidative stress, energy production and stability, CoQ10 helps prevent heart damage during stressful periods.

CoQ10 levels have been shown to be depleted in patients suffering from heart disease and taking cholesterol-lowering statins. The CoQ10 study spanning more than 30 years has shown the potential for the prevention and treatment of cardiovascular diseases in these patients.

The preventive dose is usually 30-100 mg/day, while the therapeutic dose is usually greater than 100 mg/day. CoQ10 may be suitable as an adjunct or preventive measure to conventional treatment.

* Eicosanol.

Policosanol comes from sucrose. It is commonly used as a method to lower circulating cholesterol levels and has been evaluated in a large number of scientific studies. A recent large-scale and extensive review of 29 policosanol studies concluded that an average daily dose of about 5-40 mg for 30 weeks of treatment was associated with a 24% reduction in “bad” LDL cholesterol levels .

In addition, the review found that policosanol can lower triglyceride levels and increase “good” HDL cholesterol by 11%, similar to the results obtained with statins.

* Red yeast rice.

Red yeast rice is an ideal supplement that can reduce many different risk factors for cardiovascular disease. Some risk factors include lowering total cholesterol and “bad” LDL cholesterol.

A study found that red yeast rice (1,200 mg/day) reduced the response of triglycerides to a high-fat diet by 45%-50%, which is considered a risk factor for coronary artery disease.

* Lycopene.

Lycopene is found in many fruits and vegetables, but tomatoes and tomato products are the main sources of dietary lycopene. Lycopene has been proven to have strong antioxidant properties. Studies have shown that people with high blood levels of lycopene have a lower risk of cardiovascular disease. A recent study found that men with the lowest lycopene levels had a three-fold increase in the risk of acute coronary artery disease or stroke.

Studies have also shown that low plasma lycopene levels are associated with increased arterial wall plaque thickness. A critical analysis of the role of lycopene in the prevention of coronary heart disease is described as strongly enlightening.


Carnitine helps transport fat to the mitochondria so that it can be burned as fuel in the heart. The most promising research on carnitine supplementation is under hypoxic conditions, such as ischemia. Carnitine supplementation may have a positive effect on the symptoms of heart failure and may improve oxygen tolerance and consumption in moderate to severe heart failure. The effective dose is about 2 grams per day.

* Garlic .

Some studies have shown that garlic and garlic extract can lower blood cholesterol and triglycerides, and increase the “good” HDL cholesterol. A recent study also showed that supplementing with garlic extract (1.2 grams, 3 times a day for 2 weeks) can significantly reduce the oxidation of “bad” LDL cholesterol, which is known to be the cause of this disease. Blood vessel function. Garlic has antioxidant properties, especially aged garlic extract, which is rich in organic sulfur, a very powerful antioxidant.

* Niacin.

Niacin, also known as vitamin B3, is naturally involved in the metabolism of fats and carbohydrates. In supplemental doses, niacin is an effective vasodilator, which can cause an increase in blood vessel diameter. Niacin also significantly reduces the “bad” low-density lipoprotein cholesterol and triglycerides in the blood, and increases the “good” high-density lipoprotein cholesterol. Effective dose can be reached at 50-200 mg per day

* Arginine.

Arginine is a naturally occurring amino acid. It is currently good for heart health because it needs to synthesize a very powerful substance called nitric oxide, which causes vasodilation. It also has a good effect on blood pressure. In a recent study, arginine supplementation can prevent vascular dysfunction associated with eating a high-fat diet.

The dose of arginine is 6 grams per day (2 grams consumed 3 times a day) for 10 days. A recent arginine study concluded that the main benefit of arginine supplementation is to restore vascular function and improve the clinical symptoms of various diseases related to vascular dysfunction.

* Hawthorn extract.

The flowers and fruits of the hawthorn apple tree contain a variety of biologically active compounds, which have been used in traditional medicine to treat a variety of cardiovascular diseases. The best effect of hawthorn extract is to dilate blood vessels and increase blood flow. A recent randomized study found that compared with placebo, taking 1,200 mg of hawthorn extract daily for 16 weeks can significantly reduce blood pressure in diabetic patients.

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