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Did you know that heart disease is the leading cause of death for women in the United States? Oftentimes, the warning signs are mild enough that you don’t pay attention to them until it’s too late. Many aspects of the American lifestyle, such as the prevalence of fried foods, preservatives, and added sugar, make heart disease a health concern at the forefront of our healthcare system. However, there are many ways you can promote heart health, and that starts with making the long term investment of leading a healthy lifestyle. Eating well, moving your body regularly and in a meaningful way, and knowing what foods support a healthy heart are all crucial elements of a preventative lifestyle.
Sometimes we need help bridging the gap between what you’re getting in your diet and what you’re missing, so supplementation is an excellent resource in making sure your body gets what it needs to function at its best. We asked Valerie Agyeman, RD, a Nature Made Wellness Ambassador, what some of her top recommendations are for supplementation that supports a healthy heart.
“Fish oil is a rich source of omega-3 fatty acids, a class of healthy dietary fats that are often linked to heart health. Fish oil is particularly high in two types of omega-3s, EPA and DHA, which research shows may help reduce blood pressure, heart rate, and inflammation,” Agyeman says, “In addition to eating a balanced diet, regularly exercising and managing stress, fish oils may further reduce the risk of cardiovascular disease, heart disease, and stroke.”
Additionally, you can make sure you get omega-3 fatty acids naturally through the food you eat. “Seafood, especially fatty fish like salmon, sardines, and tuna, are high in the omega-3 fatty acids EPA and DHA. Seafood is so versatile it can be added to a variety of meals or snacks,” Agyman says, “Some of my favorites include smoked salmon and cream cheese on a bagel in the morning, and pesto salmon with vegetables and sardines to add richness to pasta sauce. Many health organizations like the American Heart Association recommend at least two servings per week of fish and most people do not get the recommended amounts.” This is where a fish oil supplement may come in handy, especially if you live in an area that makes getting fresh fish difficult.
It’s also important to take into account what foods to avoid when trying to promote heart health. “Foods that contain trans fats and saturated fats can increase LDL (“bad”) cholesterol and triglycerides (a type of fat in the blood). An increase in LDL cholesterol and triglycerides can lead to high blood pressure, cardiovascular disease, heart disease, and other heart-related health issues,” she says, “Saturated fats are naturally found in meat and dairy products while trans fats are found in fried and ultra-processed foods. A heart-healthy eating routine should limit these types of food on the regular.”
Agyman also notes that while the research is there, more still needs to be conducted on the effectiveness of fish oils and how they actually work. Until more is known, she says it's important to take fish oil, and any other forms of omega-3 fatty acids, under the supervision of your healthcare provider. However, speak to your doctor if you are interested in taking fish oil supplements, and in the meantime up your intake naturally by incorporating fatty fish into your diet.
