Heart-healthy foods with essential vitamins on a plate near other health-focused activities
The supplement industry is booming. According to Grand View Research, the market size is estimated to be more than $177 billion (with B) in 2023 and is expected to continue to grow. “Take your vitamins,” is the age-old advice. However, experts, including cardiologists, share that you can often get enough vitamins from food, including those essential for heart health.
“Ultimately, a good, balanced diet is critical to overall health and heart function,” she explains. Dr. Bradley Serwer, MD, interventional cardiologist and chief medical officer of VitalSolution. “There are many vitamin deficiencies that can weaken the heart, cause it to enlarge, and cause high blood pressure and high cholesterol.”
Dr. Sarwar’s recommendation is for people who have trouble getting enough. Here are the top vitamins for heart health, and why Dr. Sarwar makes sure your plate is loaded with vitamins.
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Best vitamins for heart health, according to cardiologists
Vitamin D “Vitamin D plays a role in regulating blood pressure, inflammation, and vascular function,” explains Dr. Sarwar. However, a 2022 study of more than 71,000 people found that approximately 34% to 41% of people were “vitamin D deficient.” Also, between 3% and 22% of the US population had moderate to severe vitamin D deficiency.
Currently, the National Institutes of Health (NIH) Office of Dietary Supplements recommends that people between the ages of 1 and 70 should take 15 mcg (600 IU) of vitamin D each day, and that people 71 and older should receive 15 mcg (600 IU) of vitamin D daily. We recommend increasing the amount to 20 mcg (800 IU). “Vitamin D deficiency is associated with an increased risk of cardiovascular diseases such as high blood pressure, congestive heart failure, and coronary artery disease,” says Dr. Sarwar.
Research results on vitamin D and heart health
Please back up. First of all, what is vitamin D? According to the NIH, vitamin D is a fat-soluble vitamin found in some foods, either naturally or fortified with vitamin D (such as some cereals). The sun also produces vitamin D.
There are many studies that support Dr. Sarwar’s recommendations to achieve these recommended daily intakes of vitamin D. For example, the following research results were published: clinical nutrition In 2020, researchers pointed out that vitamin D is best known for its effects on bone health, but it can also help regulate blood pressure by acting on the endothelial and smooth muscle cells that line blood vessels. Smooth muscle cells help keep blood vessels healthy and blood flowing. Vitamin D deficiency has been associated with increased risk of heart disease and death.
research in CirculationA paper in the Journal of the American Heart Association found a possible link between vitamin D intake and a lower risk of atherosclerosis, a buildup of fat and cholesterol in artery walls.
2017 study in Journal of the American College of Cardiology Vitamin D deficiency is associated with:
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Vascular dysfunction (problems in which cells within blood vessels do not function properly)
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Arteriosclerosis
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Left ventricular hypertrophy (thickening of the heart’s main pumping chamber)
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Hyperlipidemia (elevated lipids such as cholesterol and triglyceride levels)
Some studies, like a 2017 study, found that higher vitamin D levels are associated with a lower risk of cardiovascular events.
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How to take vitamin D
Vitamin D is found in several foods. What’s a cardiologist’s favorite? “Foods high in vitamin D include salmon, trout, eggs, mushrooms, and milk,” says Dr. Sarwar.
For dinner, think salmon topped with mushrooms (and extra veggies). The next morning, mix the leftovers into scrambled eggs. Swap a can of soda for a glass of milk.
You can also spend more time in the great outdoors. A 2021 study found that exposing your arms, hands, face, and legs to the sun for 5 to 30 minutes from 10 a.m. to 4 p.m. can help you get enough vitamin D. The authors noted that this sun exposure is possible with or without sunscreen (wear sunscreen) — your skin will thank you. )
What about supplements? The research content varies. Infants who receive breast milk usually require vitamin D to prevent rickets (supplements can also be taken by breastfeeding parents). However, the NIH cites studies that do not prove that even people with low vitamin D intakes are effective in reducing the risk of cardiovascular disease, and recommend vitamin D supplementation for heart health. Not recommended.
Dr. Sarwar also recommends taking a food-first approach. “Often, adding certain foods, such as salmon, can overcome deficiencies and eliminate the need for multivitamins or supplements,” he says.
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Other nutrients essential for heart health
Real talk: Vitamin D is great, but no one nutrient alone can reduce your risk of heart disease. Balance is the key. “Vitamin B9, also known as folic acid, helps lower homocysteine levels in the blood, which are associated with an increased risk of cardiovascular disease and stroke,” Dr. Sarwar says.
Foods rich in folic acid include spinach, romaine lettuce, avocado, and asparagus. “Vitamin E deficiency can increase oxidative stress, which can lead to vascular damage,” Dr. Sarwar explains.
Finally, although omega-3 fatty acids are not technically vitamins, Dr. Sarwar is passionate about making sure he gets enough omega-3 fatty acids and encouraging his patients to do the same. “Omega-3 fatty acids have also been shown to lower triglyceride levels, reduce vascular inflammation, and reduce the risk of arrhythmias. [which are] It’s an abnormal heart rhythm,” he says.
Get this important nutrient from salmon, flaxseed, and walnuts.
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What to do if you’re worried about vitamin or nutrient deficiencies
First, talk to your health care team, such as your primary care physician. “You can also check your blood levels to see if you’re deficient, and you may benefit from replacement therapy,” Dr. Sarwar says. “If you have a deficiency, talk to your health care team to determine the best amount of supplements to take.”
A registered dietitian can help you get more essential nutrients, like vitamin D, from your food.
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