Keeping your heart healthy is one of the most important things you can do. That means eating a balanced diet, exercising regularly and not smoking. But if youҲe not getting all of the vitamins and minerals your body needs from food, supplements can be a good way to get more. But only if youҲe taking them under the supervision of your doctor, in addition to a healthy lifestyle and prescription medicines. Omega-3 Fatty Acids Omega-3 fatty acids are good for your heart, and some people need extra supplements to get enough. They are found mainly in oily fish, such as salmon and tuna. You can also get them through foods like nuts, seeds, oils, and plants. There are two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some people who eat a lot of fish get all the EPA and DHA they need, while others need to take supplements. Taking a daily supplement with EPA and DHA can help lower triglycerides, which is a type of fat that can build up in your blood. It also can help reduce cholesterol levels. It can also improve the function of your arteries and your immune system. The American Heart Association recommends getting a variety of essential fatty acids, including omega-3s. The best way to get them is to eat whole foods that contain these fats, such as fish, nuts, seeds, and vegetable oils. Some studies have shown that taking fish oil supplements may help prevent vascular disease and protect you from heart attack or stroke. However, you need to watch your triglyceride levels before taking fish oil. If you have a high triglyceride level, your doctor may recommend using a drug called a statin to lower your triglyceride levels. It is also important to eat foods that are rich in other nutrients, such as Vitamin C and E, calcium, potassium, and magnesium. These nutrients work with your fatty acids to help your heart and arteries stay healthy. In addition to heart health, omega-3 fatty acids are helpful for preventing Alzheimerҳ disease and other neurological diseases. Some studies have shown that patients who took omega-3 fatty acids for several years showed improvement in their memory and cognitive function. But these findings are not conclusive, and researchers need more studies to learn more about how omega-3 fatty acids affect other diseases. Until then, you can try eating a diet rich in omega-3 fatty acids and avoiding fried foods, alcohol, and sugary drinks. Another benefit of omega-3 fatty acids is that they can lower blood pressure, which can reduce your risk for heart attacks and strokes. They can also help your body get rid of plaques in your arteries, which are hardened areas that restrict the flow of blood. Coenzyme Q10 Coenzyme Q10 is a natural antioxidant that helps prevent oxidative damage linked with aging and some diseases. It also helps maintain healthy cells and fight cellular damage from certain cancers. It can be found in food, like meat and fish. It's also available in supplement form. If you have a heart condition, a doctor may recommend taking a dietary supplement with CoQ10 to help your body's cells work properly and make more energy. It might also lower your blood pressure and combat the side effects of cholesterol-lowering statins. Besides heart health, CoQ10 supplements can also benefit other parts of your body. They can prevent muscle loss from age-related muscle disease and boost energy levels in the brain. They can also reduce inflammation and promote cellular repair. In addition, they may protect the heart from harmful cancer chemotherapy drugs and improve outcomes in people with heart failure. Lastly, they may help reduce the risk of a heart attack in those who have had a previous one. A trial in patients undergoing coronary angioplasty showed that supplementation with 300 mg of coenzyme Q10 reduced the level of C-reactive protein (a marker of inflammation) within 24 hours. It also lowered blood pressure and induced better outcomes at one month, two months, and six months following the procedure. There are some risks associated with using coenzyme Q10, so talk to your doctor before starting. They can review any medications you're taking to make sure there are no interactions and let you know how the supplement might fit into your overall health regimen. Some side effects are mild and don't affect many people. However, if you have kidney disease or high blood pressure, coenzyme Q10 may not be the best option for you. It's also possible to have an allergic reaction or develop a form of liver disease called hepatitis from taking it. If you have diabetes, it might not help control your blood sugar as well as you'd like it to. It also may decrease the effectiveness of some drugs that you take to treat diabetes, including some blood thinners. Vitamin C Vitamin C is a powerful antioxidant that can help protect cells against damage by free radicals. The vitamin has been linked to a number of health benefits, including improved heart health. It also helps prevent cataracts and slows the progression of age-related macular degeneration, as well as promoting immune, bone, and joint health. It can also lower blood pressure, which is a major risk factor for cardiovascular disease. A meta-analysis of 29 randomized controlled trials found that a daily dose of vitamin C (500 mg) reduced systolic blood pressure by 3.84 mmHg and diastolic blood pressure by 1.48 mmHg. However, long-term studies are needed to determine whether the anti-hypertensive effects of vitamin C are sustained and if it can be used as a preventative measure in individuals with high blood pressure. The best way to get vitamin C into your system is through food. You can find it in fruits and vegetables, as well as other whole foods. It can also be added to beverages, such as juices and smoothies. Aside from its ability to prevent atherosclerosis, which is the buildup of plaque in the arteries that can lead to a heart attack or stroke, Vitamin C has been linked to improvements in endothelial function. This is the inner layer of your blood vessels that allows oxygen to travel through your blood. It also allows nutrients to be transported to and from the heart, which helps keep your blood vessels healthy and strong. Additionally, vitamin C inhibits the oxidation of LDL-cholesterol, which prevents it from forming a fatty deposit in your arteries that can lead to heart disease and stroke. It also protects HDL-cholesterol from lipid oxidation and reduces the levels of triglycerides in your blood. Overall, it appears that the only way to be sure that you are getting enough vitamin C is to eat a healthy diet and take a multivitamin. You can also ask your doctor about taking a supplement if you are not able to get enough through your diet. There are many different vitamin C supplements on the market, but they do not all have the same benefits for your heart health. The best ones are those that have been proven to work for the majority of people who use them. Vitamin E Vitamin E is a type of antioxidant that helps protect the heart and prevent diseases caused by free radicals. It also helps reduce cholesterol oxidation. A number of studies have shown that taking a supplement with vitamin E can help reduce your risk of heart disease and other health problems, including cancer, diabetes and arthritis. It can also improve your skin and hair, and balance hormones. It's important to take a high-quality supplement because your body can't produce enough of it on its own. It's especially important to make sure you get enough if you're pregnant or nursing, since your body needs it during the critical 1,000-day window that starts at conception and continues through the first year of life. Research has also shown that taking Vitamin E supplements with omega-3 fatty acids (fish oil) can help lower blood pressure and improve cholesterol levels. It also can reduce triglycerides, another type of fat that increases the risk of heart disease and other health problems. One of the best things you can do for your heart health is to eat a healthy diet and avoid foods that are high in saturated fats, trans fats and sugar. It's also a good idea to get plenty of exercise. The best way to make sure you're getting the right amounts of vitamin E is by eating a variety of foods and taking supplements that include the different types of Vitamin E, primarily alpha-tocopherol (d-alpha-tocopherol) and gamma-tocopherol (d-gamma-tocopherol). You can find these vitamins in nuts, seeds, vegetables and whole grains. You can also take a Vitamin E supplement if you're pregnant or planning to become pregnant. Pregnant women who don't get enough Vitamin E from food might be at a higher risk of having congenital heart defects. People who have certain medical conditions or take medications may need to avoid taking a Vitamin E supplement because it can slow down blood clotting, increasing the risk of bleeding. This can be especially true for people who are using anticoagulants or anti-platelet drugs, herbs and supplements to reduce their risk of bleeding.