A healthy lifestyle and good nutrition can safeguard your heart health. Some of the best vitamins and supplements to improve cardiovascular health include omega-3s, B vitamins, fiber and vitamin D. Although they’re all available in pill form, the best way to get them is by eating a nutrient-rich diet.
Unhealthy fat and cholesterol can accumulate in the arteries and cause them to become dangerously narrow over time. This is known as atherosclerosis. It puts strain on the cardiovascular system and if blood flow becomes completely blocked can cause a heart attack or stroke. Omega-3s can help prevent atherosclerosis. They can be found in fish, walnuts, soybeans, green leafy vegetables and flaxseed oil.
B vitamins (B6, B9, B12)
High levels of the amino acid homocysteine can damage blood vessels and promote atherosclerosis and blood clots. B vitamins lower homocysteine levels. Fish, fruits, vegetables, whole grains, and beans are all good sources of B vitamins.
Dietary fiber is a plant-based material that is a powerful digestive aid. Increased fiber intake improves digestion, which causes the liver to remove cholesterol from the blood. Excellent sources of fiber include beans, lentils, fruits, brown rice, tomatoes, potatoes, and foods made with whole wheat flour.
Vitamin D is a nutrient that plays an important role in overall health. Recent research indicates that it can also help to prevent heart disease. Vitamin D normalizes blood pressure by suppressing a hormone that elevates blood pressure. High blood pressure can cause atherosclerosis and lead to heart attack or stroke.
The body produces vitamin D naturally, and spending time outdoors can greatly increase its production. Sunlight is the best source for vitamin D but you can also get it from fortified milk, orange juice and fatty fish.