When it comes to heart health, people frequently search for methods to lower cholesterol, improve their cardiovascular system, or lessen their chance of developing heart disease. Given the deluge of information accessible, it's simple to fall for supplements that claim to promote heart health. The supplement business feeds on the idea that taking a pill may make up for deficiencies in food and lifestyle, from vitamins and minerals to herbal extracts and omega-3 capsules. However, is that actually true?
Certain supplements could be beneficial, while others might be more harmful than helpful, particularly if used improperly. My mom had to learn this lesson the hard way. She started paying greater attention to her heart health a few years ago after a regular test showed that her cholesterol was a little elevated.
She chose to incorporate a few vitamins into her daily regimen rather than making drastic lifestyle changes right away. She believed that more was better since she had read online about the advantages of omega-3s for the heart, calcium for bones, and iron for energy. But after a few months, she began to have strange symptoms, including periodic palpitations, intestinal problems, and moderate chest pain.
She spoke with her doctor about her concerns, and he looked over the vitamins she was taking. She was shocked to learn that she should discontinue some of them right now. Instead of preventing cardiac issues, it turns out that certain supplements can make them worse. She now strongly feels that depending on food sources is frequently a better, safer alternative than needless supplementing because of the eye-opening experience.
This allows me to understand how many individuals assume that all supplements are safe, which unintentionally puts them at risk. Some may cause imbalances that put stress on the heart rather than shield it, while others may conflict with prescription drugs. Here are three supplements to watch out for when it comes to heart health, based on studies, professional advice, and my mother's own experience.
1. Calcium Supplements: A Surprising Risk for the Heart
Since calcium is known to help maintain healthy bones, many individuals take supplements, particularly elderly folks who are concerned about osteoporosis. Many people are unaware, nevertheless, that taking too many calcium supplements might raise your risk of heart disease. According to some research, excessive dosages may cause arterial calcification, a condition in which calcium deposits solidify in the arteries, decreasing their flexibility and raising the risk of blockages.
Without giving it any attention, my mother began taking this supplement. She reasoned that a daily tablet would only help because calcium is necessary for bones. Her doctor clarified, however, that too much calcium from supplements may not be adequately absorbed by the bones and may instead build up in the blood vessels. This caused her to reconsider her strategy.
She began consuming foods like dairy products, leafy greens, almonds, and tofu in place of calcium supplements. She was able to obtain her calcium naturally without raising her risk of heart disease by making little dietary adjustments, such as extra spinach in her meals and choosing yogurt as a snack.
2. Beta-Carotene Supplements: Not as Beneficial as You Think
The antioxidant beta-carotene, which is present in vibrant fruits and vegetables, is frequently promoted as having heart-healthy benefits. Many individuals take it as a supplement because they think it would lower inflammation and oxidative stress, two things that lead to heart disease. Beta-carotene supplementation, however, has not been found to reduce the incidence of heart disease.
They may even be dangerous in some situations. Because large dosages of beta-carotene supplements have been associated in studies to an increased risk of lung cancer, this is especially true for smokers. Even while this might not seem to have anything to do with heart health, care should be taken when using any supplement that has a detrimental effect on general health.
My mother now makes sure to consume a range of veggies, such as bell peppers, sweet potatoes, and carrots, instead of taking beta-carotene tablets. Because pumpkin is high in natural beta-carotene, she also incorporates it into her diet. The safest and most efficient approach to promote heart health, according to her cardiologist, is to consume antioxidants through diet.
3. Iron Supplements: A Risky Choice if You Don't Need Them
The synthesis of red blood cells and the movement of oxygen throughout the body depend on iron. However, too much iron can seriously harm heart health, even in those without an iron deficit. Oxidative stress brought on by an excess of iron in the body can damage blood vessels and increase inflammation. High iron levels have even been connected in studies to a higher risk of heart attacks and strokes.
My mother didn't know that too much iron may be harmful, but she had always thought iron pills were safe. She believed that taking iron supplements could help her feel more energized because she had been feeling exhausted. But until a blood test revealed a real deficit, her doctor told her to cease taking them.
She now concentrates on obtaining iron from her diet organically. She consumes meals high in iron, such as fortified cereals, spinach, lentils, and red meat in moderation. She avoids needless supplements and the possible cardiac hazards linked to too much iron by doing this.
4. Vitamin E Supplements: Not Always Heart-Friendly
Many individuals believe that taking vitamin E supplements can help prevent heart disease because of its well-known antioxidant qualities. According to some preliminary research, vitamin E may even lower the risk of heart attacks by reducing blood vessel inflammation and oxidative stress. More recent studies, however, have presented a different image. In addition to not helping the heart, high dosages of vitamin E supplements may raise the risk of heart failure and hemorrhagic stroke, a kind of stroke where the brain bleeds.
Since she had always connected vitamin E to health, my mother was taken aback to hear this. She briefly contemplated taking it after reading about its purported heart-protective and anti-aging properties. Thankfully, she grew more careful following her experience with prior pills. She decided to speak with her doctor first, who informed her that she didn't require a vitamin E supplement unless she had a particular deficit.
She now obtains her vitamin E naturally from foods like avocados, spinach, almonds, and sunflower seeds instead of using tablets. She also began cooking with extra olive oil, which offers heart-healthy lipids and a decent dose of vitamin E. She has been more secure in her approach to heart health since implementing these dietary changes, all without the dangers associated with needless supplements.
5. Omega-3 Fish Oil Supplements: Beneficial, But Not in High Doses
One of the best-known nutrients for heart health is omega-3 fatty acids. They have been demonstrated to maintain healthy blood pressure, decrease lipids, and lessen inflammation. Many people take fish oil supplements regularly because of these advantages, believing that a heart that has more omega-3 fatty acids is healthier. Omega-3s can be helpful in moderation, but taking large dosages as supplements might be dangerous.
Excessive use of fish oil has been linked in some studies to an increased risk of atrial fibrillation, an irregular heartbeat that increases the risk of stroke. Furthermore, omega-3 supplements have the potential to thin blood, which might be harmful for people who are already using blood thinners.
Because she thought fish oil supplements were vital for heart health, my mother had been taking them on a daily basis. But she changed her strategy after learning about the possible dangers.
She now prioritizes obtaining omega-3s from natural sources rather than using excessive amounts of fish oil pills. She supplements her diet with plant-based foods like walnuts and flaxseeds and eats fatty seafood like salmon and mackerel twice a week. She can benefit from omega-3s' heart-healthy advantages without having to worry about the negative repercussions of taking too many supplements.
6. Selenium Supplements: Too Much Can Be Harmful
A trace mineral, selenium is essential for thyroid function, immunological health, and antioxidant defense. But when consumed in excess, it can seriously endanger the heart. Elevated selenium levels have been linked in studies to a higher risk of heart disease, high cholesterol, and possibly type 2 diabetes. Furthermore, consuming too much selenium has been connected to high blood pressure and an imbalance in other vital minerals, both of which can impair cardiovascular health in general.
Additionally, excessive long-term usage of selenium pills can result in toxicity, which can cause symptoms including brittle nails, nausea, hair loss, muscular weakness, and nerve damage. It is particularly dangerous for people who already have cardiovascular disorders since in extreme circumstances, it may even cause irregular heartbeats.
Before learning about the possible concerns, my mother had never given selenium supplements much thought, but she has since grown more wary of the unspoken risks associated with overdosing. She became aware that selenium is present in a lot of multivitamins and that taking them without first verifying the amount might result in accidental overconsumption.
She now uses whole meals to keep her selenium levels in check without the hazards. One of the best sources is Brazil nuts, which only require one or two nuts per day to meet daily requirements. She also eats foods high in selenium, such as whole grains, shellfish, eggs, and sunflower seeds. She makes sure her body receives the proper quantity of selenium by concentrating on natural sources rather than using needless supplements.
Do You Really Need Supplements for Heart Health?
Supplements can occasionally cause more harm than benefit, even though they are frequently promoted as a simple method to promote heart health. My mother learned a valuable lesson from her experience: instead of using medications, it's preferable to concentrate on maintaining a heart-healthy diet, getting regular exercise, managing stress, and abstaining from bad habits like smoking and binge drinking.
Always get medical advice before incorporating any supplements into your regimen. Everybody has different needs, and taking extra vitamins might occasionally make matters worse rather than better. You may provide your body the nutrition it needs without using unneeded supplements by choosing your food carefully and maintaining a healthy lifestyle.
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