Cancer deaths among men are expected to increase by 93% by 2050

Skin, hair and mood supplements are so popular that humanity is more addicted to taking supplements than ever before.

In this area, a report by the Telegraph newspaper touched on nutrients that improve heart health.

Dr. James DiNicolantonio, a cardiovascular research scientist at St. Luke’s Med America Heart Institute in Missouri, believes that vitamin D could be very beneficial for the heart, according to a report by the British newspaper The Telegraph.

Data on the global burden of cardiovascular disease revealed that the deaths of those affected by it will rise to around 20 million people worldwide by 2022. Heart disease will cause the death of one in 10 people in the United Kingdom .

Although a healthy diet is always the best way forward, many people do not get enough vitamins, minerals or fatty acids to keep their heart working well.

Dr. DiNicolantonio believes there are three main supplements that improve heart health and fill the dietary gap. However, it is worth remembering that it is not intended to be a substitute for medications and it can interact with statins or blood thinners, so it is recommended to consult a doctor before taking it.

magnesium

Magnesium, found in leafy vegetables, nuts and grains, is essential for heart health.

Magnesium deficiency has been linked to a long list of heart problems, including high blood pressure, atherosclerosis, heart disease, and heart failure, according to Dr. DiNicolantonio.

However, most people do not get enough magnesium.

Women need around 270 mg per day, and adult men need 300 mg, according to UK guidelines.

It is better to get a portion of magnesium through the diet, because the body absorbs minerals and vitamins from food more easily.

For example, roasted almonds (270 mg per 100 g) can be added to breakfast cereals, spinach (112 mg) to fried foods and stews, and quinoa (64 mg) to salads; This is one of the richest sources.

“Omega 3”

While eating too much fat clogs arteries and is harmful to heart health, omega-3 fatty acids are a special type of fat, called essential fatty acids, that our bodies need to function properly.

A wealth of research has shown that it reduces the risk of heart disease.

Dr DiNicolantonio said: “Omega-3 is important for heart health as it has been shown to lower triglycerides (a type of fat in the blood), lower blood pressure and reduce the incidence of death and sudden cardiac death after a stroke heart “

The most important types of omega-3 are alpha-linolenic acid (ALA), found in nuts and seeds, as well as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are more concentrated in oily fish but is also found in white fish and other seafood.

Salmon and sardines are among the best sources of Omega-3, but most people do not eat enough of them.

“Almost everyone will benefit from consuming 500 to 1,000 mg of EPA or DHA per day from scratch,” says Dr. DiNicolantonio.

Studies suggest that 850 to 1,000 mg can have a protective effect, although a 250 mg dose may provide some benefit, he notes.

There are no official guidelines in the UK on how much omega-3 we need, but nutritional advice recommends eating two 140g types of fish per week, with at least one of these fish being oily.

Enzyme Q10

CoQ10 is an antioxidant found throughout the body. It fights free radicals (particles that damage cells, interfere with DNA and contribute to aging).

“Coenzyme Q10 is usually recommended for those taking statins or those with heart failure,” said Dr. DiNicolantonio.

It is thought to help these patients improve left ventricular ejection fraction (the amount of oxygen-rich blood pumped out of the left side of the heart each time it contracts), he explains.

A review written by Dr. DiNicolantonio said that a test found that coenzyme Q10 supplements cut the risk of major cardiovascular events in patients with heart failure by half.

“Outside of this situation, there aren’t many studies on coenzyme Q10 but there are promising results in terms of heart health and blood pressure,” he notes. Usually 100 to 200 is recommended mg of enzyme Q10 Although no adverse effects have been linked to the supplement, it can cause digestive discomfort.

“There does not appear to be any harm in taking CoQ10, but there is questionable benefit outside of these two conditions (heart failure and high blood pressure),” said Dr. DiNicolantonio.

There is no official UK advice on how much CoQ10 people should eat but the main dietary sources are heart, liver, oily fish and whole grains. It is also released by the liver, although that ability decreases with age.