This post has been updated since it was originally published on January 30, 2022.
Did you know that heart disease is the leading cause of death in the United States, according to the CDC? While genetics and certain medications can leave you predisposed, your lifestyle can also have a great impact on your heart health. Eating a nutritious diet is essential for your long term health, but we all lead busy lives. Sometimes, you need help bridging the gap between what you’re getting enough of and what you’re losing out on. This is why supplements can be incredibly helpful additions to your wellness routine. But how do you know which ones are right for you? We asked Dr. David Sabgir, a cardiologist and founder of Walk with a Doc, about his favorite supplements when it comes to strengthening your heart health.
“Almost 80% of heart disease is related to factors that we can reduce. Making healthy choices like not smoking, walking more every day, keeping your systolic blood pressure (top number) usually under 130, maintaining a proper weight, and eating a diet high in fruits and vegetables can go a long way in preventing heart disease!” Dr. Sabgir says. “It’s important to take these steps one at a time and start with small, daily changes to help stay on track with your new heart-healthy habits.” Even walking for thirty minutes a day, and making sure you’re eating a vegetable at every meal, are two small changes that can drastically improve your health!
Fiber Supplements
But at busy, stressful times in life when you may not be able to get your daily walk in or eat your veggies as much as you’d like, what are some helpful supplements to make sure your heart stays its healthiest? I like to recommend fiber supplements to my patients because not only do they support heart health, but they also contribute to your daily intake recommendations” Dr. Sabgir explains, “However, it is best to get your fiber from food, because supplements don't provide the vitamins, minerals, and other nutrients that fiber-rich foods do.” Foods that are particularly rich in fiber are berries, legumes, whole grains, and most vegetables.
Aside from fiber, what are some other foods you can eat to improve your heart health? “The good news is the foods that are good for us can also taste great! For example, fresh avocados are a heart-healthy fruit. They contain naturally good fats that boost nutrient absorption and don’t raise our bad cholesterol, also called LDL,” Dr. Sabgir says, “Avocados are also a good source of fiber, which can help reduce our cholesterol levels and may lower our risk of heart disease. And since many of us do not get enough fiber, this can be a delicious solution!” Spreading avocado on toast is a quick and easy breakfast that’s heart healthy and nutritious.
When you think of your health as an investment, it can be helpful when making lifestyle decisions. Eating a balanced diet rich in fiber and healthy fats, while making time to exercise regularly, are the best ways to invest in your long term heart health. However, if you feel that your diet is lacking, consider taking fiber supplements to bridge the gap. With this being said, before you make any major lifestyle change or add in any kind of medication or supplement, consult your physician to make sure it’s the right choice for you and your body.
