5 BEST VITAMINS TO REDUCE ARTERIAL PLAQUE | BEST SUPPLEMENTS FOR HEART HEALTH

 

5 Supplements That Reduce Arterial Plaque: Keeping Your Heart Healthy

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Heart disease remains a leading cause of death worldwide, often fuelled by the buildup of arterial plaque—a sticky, fatty substance that clogs arteries and restricts blood flow. This condition, known as atherosclerosis, can lead to severe cardiovascular problems, including heart attacks and strokes. While lifestyle changes such as a healthy diet, regular exercise, and avoiding smoking are crucial for heart health, certain supplements can also play a significant role in reducing arterial plaque. In this video, we’ll explore five supplements that have shown promise in keeping your arteries clear and your heart healthy.

1. Omega-3 Fatty Acids: The Heart's Best Friend

First up, Omega-3 fatty acids—often hailed as the heart’s best friend. Omega-3 fatty acids are essential fats that your body can't produce on its own, making them crucial to obtain through diet or supplements. They are found in high concentrations in fish oil and certain plant oils. Omega 3s help reduce inflammation and lower triglycerides. They also boost your HDL, or 'good' cholesterol, and decrease LDL, or 'bad' cholesterol, slowing down plaque buildup in your arteries.

You can get your Omega-3s from fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts. For those who don't consume these foods regularly, fish oil or algae oil supplements can provide the necessary omega-3s. A typical daily dose ranges from 1,000 to 3,000 milligrams, but it's best to consult a healthcare provider for personalized advice.

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2. Coenzyme Q10 (CoQ10): The Cellular Energizer

 

Coenzyme Q10, or CoQ10, a powerful antioxidant found naturally in your body. It's essential for energy production, especially in your heart muscle.

CoQ10 protects your arteries from oxidative stress and improves endothelial function, which is crucial for smooth blood flow. This can help reduce arterial plaque and support overall heart health.

While CoQ10 is present in small amounts in foods like organ meats, fatty fish, and whole grains, supplementation is often necessary to achieve therapeutic levels. A typical daily dose ranges from 100 to 300 milligrams, depending on individual health needs.

 

3. Niacin (Vitamin B3): The Cholesterol Manager

Niacin, a form of Vitamin B3, has long been recognized for its ability to positively impact cholesterol levels.

Niacin reduces LDL and triglycerides while raising HDL cholesterol, helping to clear out bad cholesterol from your bloodstream. It also improves blood flow by widening blood vessels.

Niacin can be found in foods like poultry, beef, fish, and whole grains. However, the therapeutic doses required to impact cholesterol levels are typically much higher than can be obtained from diet alone, often requiring supplements. These should be taken under medical supervision due to potential side effects, such as flushing and liver toxicity. Typical doses range from 500 to 2,000 milligrams per day.

 

4. Garlic Extract: The Natural Antioxidant

Garlic has been used for centuries for its medicinal properties, particularly for heart health.

Garlic contains allicin, a compound that helps reduce cholesterol levels and lower blood pressure. It also has antiplatelet properties, which can prevent blood clots, a risk factor for heart attacks and strokes. Moreover, garlic's antioxidant properties help protect the arterial walls from oxidative damage, a key factor in the development of plaque.

While fresh garlic is beneficial, garlic supplements provide a more concentrated dose of allicin without the strong odor. Aim for 600 to 1,200 milligrams of aged garlic extract daily for best results.

5. Plant Sterols and Stanols: The Cholesterol Blockers

These naturally occurring substances found in plants that are structurally similar to cholesterol.

Plant sterols and stanols block the absorption of cholesterol in your digestive tract, lowering LDL cholesterol levels. This helps prevent plaque buildup in your arteries.

You can find them in small amounts in fruits, vegetables, nuts, seeds, and legumes. However, to achieve the cholesterol-lowering benefits, supplements or fortified foods, such as margarine spreads, orange juice, and yogurt drinks, are often recommended.

While these supplements can support cardiovascular health and help reduce arterial plaque, they should not replace a healthy lifestyle or medical treatment. Diet, exercise, and not smoking are foundational to heart health. Moreover, before starting any new supplement regimen, it's crucial to consult with a healthcare provider, especially if you have existing health conditions or are taking medications.

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