51), solid science suggests a few supplements are good for overall heart health. If you’re at high risk for heart disease, or if you already have cardiovascular problems, ask your doctor if you could benefit from taking these supplements.In addition to taking supplements targeted directly at specific risk factors, such as high cholesterol (51), solid science suggests a few supplements are good for overall heart health. If you’re at high risk for heart disease, or if you already have cardiovascular problems, ask your doctor if you could benefit from taking these supplements.
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in oily fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna, and study after study continues to extol their anti-aging effects (3, 25). While they show particular promise for people with prior heart disease or who are at high risk for cardiovascular problems, they also seem to benefit the hearts of healthy people. A 2009 review of studies in the American Journal of Therapeutics noted that strong evidence shows omega-3s can lower triglyceride levels, slow plaque buildup in your arteries (atherosclerosis), modestly lower your blood pressure, and protect against abnormal heartbeats and heart attack.
If you don’t get your omega-3s through food, you can supplement with fish oil capsules. Some research has raised concern about possible contamination with mercury, dioxins, and industrial chemicals called PCBs in fish oil supplements. Purifying reduces or removes these contaminants, and independent research by ConsumerLab.com and the Environmental Defense Fund notes that most well-known brands meet strict safety requirements. Some supplements state on their labels that PCBs and other contaminants have been removed. You can also check the Environmental Defense Fund website, EDF.org, for a list of manufacturers’ ratings in independent tests, or search for contaminant-free brands in the International Fish Oil Standards database (www.ifosprogram.com).
The American Heart Association recommends that most people get 500 milligrams of EPA and DHA per day for heart health (whether from fish or fish oil capsules). Discuss your dose with your doctor, but studies show that people with coronary artery disease should take 1 gram per day, and those with high triglycerides should take 2 to 4 grams per day, divided into three doses. If you’re vegetarian, choose a supplement with DHA from algae, or take up to 3 grams of flax oil (your body can convert some of its alpha-linolenic acid to omega-3s). Fish oil breaks down when exposed to light and heat, so look for a brand with natural preservatives like vitamin E or rosemary, purchase supplements from a store with high turnover, and store them in the refrigerator or freezer. To reduce fishy aftertaste and burps, take the capsules at the beginning of a meal and swallow them frozen.
Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like substance found in every human cell. Responsible for producing energy, it also acts as an antioxidant and can benefit your brain (36) as well as your heart. CoQ10 is naturally present in a variety of foods, including beef, soybean oil, sardines, mackerel, and peanuts, but people at risk for cardiovascular disease will likely need to supplement to get enough to see its heart-protective effects.
Studies show that CoQ10 benefits the heart by maintaining healthy blood vessels, preventing plaque buildup and reducing the risk of plaque rupture, supporting the heart cells’ high energy requirements, and protecting LDL (“bad”) cholesterol from a process called oxidation that makes it harmful to blood vessels. A 2009 review of studies suggested that CoQ10 might help lower blood pressure as well. Additionally, preliminary evidence indicates that it may help treat congestive heart failure when used alongside other conventional treatments, although more research is needed to determine CoQ10’s role. Cholesterol-lowering statin drugs can suppress production of CoQ10, which may cause the fatigue and muscle and joint aches that some people experience while taking the medicines (59). A 2007 study in the American Journal of Cardiology found that supplementing with 100 milligrams per day of CoQ10 reduced those side effects.
Anyone who is taking statins, who has a family history of heart problems, or who is otherwise at risk for cardiovascular disease may benefit from supplementing. Take 50 to 150 milligrams per day in softgel capsule form, and for best absorption, take it with a meal containing fat.