February is American Heart Month….

1. Coenzyme CoQ10

Coenzyme Q10 (CoQ10) is a vitamin-like substance. It can be found in all of the body’s cells. Your body produces CoQ10, which your cells use to generate the energy your body requires for cell growth and maintenance. It behaves like an antioxidant, protecting your body from the effects of harmful molecules. CoQ10 is found in trace amounts in various foods, but levels are especially high in organ meats like beef, kidney, liver and heart. It can also be found in peanuts, sardines, and mackerel. Coenzymes aid enzymes in their work to protect the heart and skeletal muscles. CoQ10 is also said to help with heart failure, increase energy, and speed up recovery from exercise.

Some people use it to help reduce the side effects of certain medications on the muscles, heart, and other organs. CoQ10 supplements are also widely used to treat the side effects of cholesterol-lowering drugs known as statins. Why? These medications can sometimes reduce the amount of CoQ10 produced by the body on its own.

2. Vitamin D

Vitamin D is a hormone precursor that can be obtained from fortified or organic foods, sun exposure, or nutritional supplements. It stands out from all other vitamins due to our body’s natural ability to produce enough of it after exposure to ultraviolet sunlight, which initiates the skin’s synthesis of vitamin D3. The presence of vitamin D receptors in various cells and tissues throughout the body accounts for vitamin D’s impact on various physiological processes. Low levels of vitamin D contribute to a higher risk of diabetes, stroke, and high blood pressure.

Vitamin D’s cardioprotective processes include anti-inflammatory effects, muscle fiber suppression, and improved glucose tolerance, all of which can delay the onset of diabetes mellitus and cardiovascular disease.

Folic acid reduces homocysteine levels, which can cause artery hardening. Homocysteine is a type of amino acid that is produced by the body’s normal protein breakdown. Folic acid promotes amino acid breakdown and can also protect against stroke, according to some research. As per the University of Toronto’s study, those who take blood pressure medication and folic acid are up to 75% less likely to have a stroke.

As a result, it’s critical to include folate-rich foods in your diet, such as dark green vegetables like broccoli, asparagus, and spinach; dried legumes like chickpeas, beans, and lentils; and citrus fruits like oranges, grapefruit, and papaya. Avocado, okra, Brussels sprouts, sunflower seeds, peanuts, and almonds are other folic acid-rich foods.

However, certain medications, such as Rheumatrex, which is used to treat autoimmune disorders, or seizure medications like Dilantin, can impair folate absorption. Before beginning a folate supplement and determining the best dosage, consult with your doctor.

4. Omega-3 fatty acids

Unsaturated fatty acids, known as omega-3 fatty acids, reduce inflammation in the body. Inflammation in the body can harm blood vessels, resulting in heart disease and strokes. Oil from some types of fish, plants, and vegetables contains omega-3 polyunsaturated fatty acids. Our bodies do not produce these fatty acids, and we must get them through supplements and diet. Omega-3 fatty acids promote heart health through Triglycerides reduction.

Omega-3 polyunsaturated fatty acids work by decreasing triglyceride production in the body. Triglyceride levels that are too high can result in coronary artery disease, heart disease, and stroke.

When combined with diet and exercise, omega-3 polyunsaturated fatty acids help lower blood triglyceride levels.

• Reducing blood pressure slightly.
• Reduction of blood clotting.
• Reducing the risk of heart failure and strokes.
• Decreasing irregular heartbeats.

5. Magnesium

Magnesium is required by the body for over 300 essential biochemical reactions. Because your body does not produce this mineral naturally, and you may not get the recommended daily amount from diet alone, it is critical to include an oral magnesium supplement to reap all of the heart-healthy benefits this mineral offers. According to research, low magnesium levels can be a risk factor for heart disease. Low magnesium levels have been linked to cardiovascular risk factors like high blood pressure, soft tissue calcification, arterial plaque buildup, and artery hardening.

Magnesium relaxes heart muscles, allowing your heart to beat properly. Magnesium also aids in the transportation of potassium and sodium across cell membranes, promoting healthy heart rhythms and overall cardiovascular health. The recommended magnesium dietary intake for adolescents and adults is 400-420 mg daily for males and 310-320 mg for females. Magnesium levels may need to be raised during pregnancy, but you should consult your doctor just to be sure.

6. Inositol

Inositol, also known as vitamin B8, is found in cereals, legumes, fruits, and nuts. Your body can even produce inositol from carbohydrates. Inositol may aid in the control of metabolic risk factors by lowering blood triglyceride levels and blood pressure. It may also help lower cholesterol. Inositol, in particular, aids in increasing cell sensitivity to insulin.

Normally, the cells in our bodies receive energy from this hormone by absorbing glucose. PCOS causes your cells to become less sensitive to insulin, causing increased blood sugar levels since glucose cannot be absorbed properly.