Heart health supplements: What you should know
Managing heart disease, high blood pressure or high cholesterol can be complicated. Making things harder is all the conflicting information on the internet about what helps and what doesn’t. If you’re struggling to understand what supplements might help your heart, learn more about the current research and the effects of common supplements.
Can supplements improve heart health?
Some foods and dietary supplements may help lower blood pressure or blood cholesterol levels, which can be good for your heart. Before you begin a supplement for heart health, understand how it is supposed to help and your unique needs. It can help to learn about common dosages of the supplement, as well as any side effects to look out for. Then, check with your doctor to see if that supplement is right for your heart health.
Potassium
Potassium is a mineral that naturally occurs in foods, including certain fruits, nuts and leafy greens. This mineral is important to overall health, and having more of it may improve heart health. The American Heart Association (AHA)1 recommends that the average woman eats 2,600mg and the average man eats 3,400mg of potassium every day, but many people fall short.
Potassium balances the effects of salt in the body. It also helps blood vessel walls relax. Both of these effects mean that getting more potassium may help reduce blood pressure.
You can get potassium through supplements or by eating more foods that have a lot of it. Many people associate bananas with potassium, and they do have lots of the mineral. However, you can also choose foods like sweet potatoes, mushrooms, coconut water, spinach and salmon.
It is possible to have too much potassium, especially for older adults and anyone with kidney problems. You may also avoid taking too much potassium if you struggle with low blood pressure, as it may cause it to drop. Talk to your doctor before taking potassium supplements for heart health.
Plant stanols and sterols
Also called “phytosterols,” plant stanols and sterols are substances that naturally occur in many plant-based foods. These compounds are naturally found in fruits, vegetables, whole grains and nuts.2 You can also get plant stanols and sterols through supplements.
Phytosterols may help lower low-density lipoprotein (LDL) or “bad” cholesterol levels. The other type of cholesterol is high-density lipoprotein (HDL) of “good” cholesterol. Balanced cholesterol levels can lower your risk of heart disease, stroke and heart attack.
Phytosterols get absorbed in the digestive system instead of bad cholesterol. The cholesterol leaves the body as waste instead of clogging arteries.
Plant stanols and sterols improve heart health when they are part of a heart-healthy diet. The research shows that two grams of phytosterols per day can decrease bad cholesterol by up to 10 percent.
Phytosterols are safe for most people. However, these supplements should not replace prescribed medications from your healthcare provider.
Fiber
Fiber is a carbohydrate that is a vital part of any healthy diet. This nutrient is largely found in fruits, vegetables, legumes and whole grains. Unlike other nutrients,3 fiber comes from the part of the plant that the body does not absorb. Instead, fiber passes through the digestive system and helps clear waste.
Getting enough fiber can improve heart health by lowering bad cholesterol levels and blood pressure. A high-fiber diet may also lower your risk of type 2 diabetes, obesity and some bowel health problems.
Exactly how much fiber you need in a day may vary based on several factors. General recommendations are made based on your sex and age.
| Men | Women | |
|---|---|---|
| Age 50 and younger | 38 grams/day | 25 grams/day |
| Over the age 50 | 30 grams/day | 21 grams/day1 |
You can get the fiber you need for a healthy heart with a diet high in plant foods, like fruits, vegetables and whole grains. If you’re struggling to get enough fiber, you may consider supplements.
Increasing your fiber intake may not be the right choice for you if you:
- Recently had surgery affecting your digestive system
- Have certain bowel conditions, such as Crohn’s disease
- Are undergoing radiation treatment
- Struggle with gastroparesis
- Are preparing for a colonoscopy3
Increasing fiber too quickly may cause discomfort. Talk to your healthcare provider before supplementing fiber.
Fish oil and omega-3 fatty acids
Omega-3 fatty acids are nutrients that your body doesn’t make on its own.4 These acids are important for cell growth and muscle function.5 Since the body doesn’t produce omega-3 fatty acids, we have to get these nutrients from diet and supplementation.
You can find omega-3 fatty acids in foods like nuts, vegetable oils and seeds. Fish oil is another excellent source of this nutrient, and many people take fish oil supplements to get enough.
Doctors sometimes prescribe omege-3 fatty acids under the brand name Vascepa to reduce the likelihood of heart attack in patients with cardiovascular disease. However, you don’t need a prescription to include fish oil in your routine.
Fish oil supplements or other omega-3 fatty acids can reduce the risk of heart attack, stroke and death from cardiovascular issues.4 They can also make it less likely for someone to need a stent procedure to open clogged arteries.
Generally, fish oil supplements and other omega-3 fatty acids are safe. If you choose to get your omega-3 fatty acids from your diet, rather than supplements, you may wish to choose fish that is low in mercury, such as salmon, tuna, sardines and lake trout.
If you are pregnant, planning to become pregnant or breastfeeding, avoiding high-mercury fish is particularly important. Talk to your healthcare provider about how to get enough omega-3 fatty acids.
Red yeast rice
Red rice yeast comes from a fungus that is intentionally grown on rice.6 It has been used in traditional Chinese medicine and is available as a supplement. Red rice yeast contains high amounts of monacolin K, which is a compound that may help lower cholesterol.
Monacolin K is chemically identical to lovastatin, which is the generic name for the medicine Altoprev. Healthcare providers prescribe lovastatin to patients who needs to lower their bad cholesterol.
Because red yeast rice has high levels of monacolin K, it may help lower your cholesterol, which can reduce your risk of heart disease.
Red yeast rice can have some of the same side effects as lovastatin, including:
- Upset stomach
- Dizziness
- Headache
- Heartburn
Some medications and supplements may interact with red yeast rice. Be sure to talk to your provider and mention any supplements or medications you take before starting this supplement.
Supplements, including red yeast rice, are not monitored the same way that medications are. As such, it can be difficult to get the dosage right. While effective, red yeast rice is not a replacement for medications from your doctor.
When to talk to your doctor
If you have concerns about your heart health, it’s important to talk to your healthcare provider about it. They can discuss your risks, concerns and options for heart-healthy supplements.
Supplements are not regulated the same way that medications are. As such, you may not get what the label says you’re getting from a supplement. You could get too much or too little of the substance, or there could be additives that you don’t want.
A trusted healthcare provider can help you separate fact from fiction and find the best supplements to keep your heart healthy.