Why is a happy heart a healthy heart? The heart is a vital organ; it beats over 100,000 times a day, pumping nearly 8,000 liters of blood throughout the body. 8,000 liters might not even fit on the shelves of an average supermarket, but that amount of blood courses through our veins each day. Our hearts never stop beating and carry a weighty responsibility for our overall health and vitality.
An estimated 17.7 million people died from cardiovascular disease in 2015, representing 31% of all global deaths. In the United States, one in four people dies from heart disease. Cardiovascular disease remains the leading cause of death for both men and women. While February spotlights heart health, prioritizing your heart every day is essential.
Key Supplements for Heart Health
Omega-3 Fatty Acids: EPA and DHA
Omega-3s continue to demonstrate protective benefits for heart health in research. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) offer powerful anti-inflammatory benefits. These omega-3 fatty acids help reduce heart rate, a known risk factor for cardiovascular issues. They also help reduce oxidative stress and support improved immune and cellular function.
A recent meta-analysis of randomized controlled trials and prospective cohort studies on EPA and DHA intake indicates a statistically significant reduction in coronary heart disease risk with EPA and DHA consumption, particularly among populations at higher risk, such as those with elevated triglyceride levels and low-density lipoprotein cholesterol. The American Heart Association asserts the benefits “f omega-3 fatty acids, claiming that “research has shown omega-3 fatty acids to decrease the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death, and omega-3 fatty acids also decrease triglyceride levels, the slow growth rate of atheroscler”tic plaque, and lower blood pressure.”
Resveratrol
Resveratrol is a natural compound found in grapes, red wine, and nuts. This polyphenol exhibits strong antioxidant and anti-inflammatory effects. It may help lower blood pressure, reduce the risk of heart disease, and improve overall heart function. By disrupting harmful cellular processes, resveratrol acts as a natural defender of heart health.
ECGC
Epigallocatechin gallate (ECGC), a potent polyphenol in green tea, helps combat oxidative cell damage. This compound supports heart health and may contribute to weight loss and improved metabolic function. Its antioxidant strength makes it a strong ally in cardiovascular wellness.
CoQ10
Coenzyme Q10 (CoQ10) plays a critical role in energy production. It powers mitochondria—the “engines” of our cells—and keeps your heart beating efficiently, even when fatigued.
Beyond its energy benefits, CoQ10 helps prevent heart disease. Supplementation can lower blood pressure and boost antioxidant levels in the bloodstream. It also supports healthier cholesterol and triglyceride levels. When combined with regular physical activity, the benefits of CoQ10 are even greater.
In addition to proper supplementation for heart health, we must also not forget the simple things we can do every day to take care of our hearts.
Lifestyle Tips for a Healthy Heart
- Follow a healthy diet. Focus on fresh, organic, and whole foods, including plenty of fruits and vegetables, as they contain strong antioxidant properties. Consume heart-healthy fats (monounsaturated and polyunsaturated) and plenty of fiber. Reduce your intake of added sugars, refined carbs, and excessive alcohol consumption. Refrain from smoking.
- Engage in regular, strenuous exercise. Not only is physical activity conducive to emotional well-being and stress reduction, but it also aids in metabolic health by lowering blood pressure, boosting good cholesterol, improving blood flow, and helping to maintain a healthy weight, all of which have positive implications for heart health.
- Get plenty of quality sleepdoesn’teart is impacted when the body doesn’t get enough sleep. Sleep deprivation leads to poor metabolic health, compromised immunity, and increased blood pressure, all of which impede our heart health. Aim for 7-8 hours.
- Do what makes you happy. In a 2007 Harvard study that followed more than 6,000 men and women aged 25-74″for 20 years, researchers found that “a sense of enthusiasm, of hopefulness, of engagelife’sn life, and the ability to face “ife’s stresses with emotional balance” app” ar to reduce heart disease risk. The “protecti”e effect was distinct and measurable,” which means a happy heart is a healthy heart.