Cardiac diseases affect many Americans, so it is logical if you want to make an additional effort to protect your heart health. Although supplements may seem like a simple way to stimulate your heart health, some supplements can actually do more harm than good. In some cases, the nutrients themselves are excellent for health (such as vitamin E), but the high doses found in the supplements are no longer healthy; Instead, they can become detrimental to your heart.
You should be very careful to take without the directives of a health professional if you have a pre -existing heart problem or if you are at high risk of developing cardiovascular disease. We have talked about supplements in nutrition experts that could be dangerous for heart health. Below, we share what they are and why they can be problematic.
1. Vitamin E
Vitamin E Acts like an antioxidant, which is generally beneficial for heart health. However, the high doses found in the supplements can be harmful.
“Vitamin E has many advantages. However, once thought to help heart health, research now shows that high doses can increase the risk of heart failure and hemorrhagic stroke, “said Bess Berger, RDNA nutritionist dietitian in New Jersey. “The recommendation against vitamin E supplementation comes from two trials that have shown an increased risk of hemorrhagic stroke with doses of 111 and 200 IU / day,” explains Violeta Morris, MS, RDN De Columbus, oh. Consequently, the USSPS Preventive Services Working Group (USPSTF) recommends against vitamin E to prevent cardiovascular disease.
Instead of taking a vitamin E supplement, focus on the consumption of foods rich in vitamin such as vegetable oil, nuts, seeds and green vegetables.
2. Calcium
“Although calcium is important for bone health, taking calcium supplements can increase the risk of heart disease in healthy menopausal women,” says Morris. She quoted a study in 2021 in Nutrients who analyzed the results of 13 randomized controlled trials (the ordeal for research). Researchers found that calcium supplements increased the risk of 15% cardiovascular disease in healthy menopausal women. Shepherd says: “Calcium can contribute to arterial calcification (hard calcium crystals accumulate on the walls of the artery), increasing the risk of heart disease.”
That doesn’t mean you should never Take a calcium supplement. After all, calcium supplements can help prevent health problems such as osteoporosis, especially if you have trouble consuming enough calcium from dairy products, dark green vegetables, enriched juice or non -dairy milk . Just make sure you talk with your health care provider to determine the best choice for you.
3. Energy or weight loss supplements
“Many energy supplements or weight loss supplements contain stimulants such as caffeine or ephedra type compounds,” explains Berger. A few caffeine (Say, coffee or tea) is generally safe for heart health. In fact, some studies have shown that drinking coffee and tea in moderation can help reduce your risk of heart health problems. However, supplements containing caffeine can have the opposite effect.
“These can cause pressure on your cardio (vascular) system, blood pressure and increased heart rate and a potentially increased risk of heart disease,” said Berger.
4. Beta-carotene
Beta-carotene is another antioxidant that deserves to be integrated into your diet. It is in vegetables with yellow, orange or green leaves as well as tomatoes. However, taking a beta-carotene supplement can be problematic for heart health.
Remember the USPSTF we mentioned earlier? Well, they have concluded that beta-carotene can also be harmful to your heart health, especially for people who smoke. Studies show that taking a beta-carotene supplement of 20 or 30 milligrams daily is linked to an increased risk of death by cardiovascular disease in people who smoke. “The potential damage to high-dose beta-carotene supplementation may be due to interactions with other tobacco smoke compounds,” explains Morris.
5. Licorice
NOP, we don’t mean licorice candies; We mean licorice supplements. Liquorice root Supplements are promoted to digestive health, menopause, cough and infections. However, there is not enough research to support these advantages. And with regard to heart health, studies show that root supplements of Licorice can even be dangerous.10
“Licorice supplements, or supplements containing liquorice as a secondary ingredient, should be avoided for heart health because they contain glycyrrhizine, an enzyme that can make the body hold back and lead to high blood pressure” Michelle Routhenstein, MS, RD, CDCE, CDNa dietitian of preventive cardiology. This is particularly dangerous if you have high blood pressure.
6. Red yeast rice
“While many people turn to the supplements market for a hypocholesterolemic option, red yeast rice should be avoided. The active ingredient in red yeast rice which helps lower cholesterol is called monacoline K, which is associated with a high risk of muscle, renal and hepatic lesions, “explains Routhenstein. It is often marketed as a hypocholesteroleine supplement because monacoline K is structurally the same as a hypocholesterolemian drug called lovastatin.
Red yeast rice supplements are also dangerous because most manufacturers do not disclose the amount of monacoline K in the supplement. Some even illegally add the Lovastatin drug.
How to promote heart health without supplements
There are a few ways approved by experts to promote your heart health that do not involve supplements. These include:
- To move: Physical activity strengthens your heart muscle and improves blood circulation throughout your body. It also helps reduce your risk of heart attack, reduce blood pressure and cholesterol and reduce stress. So that you go for a walk, take a dance class or lift weights, try to incorporate a physical activity you love in your weekly routine.
- Manage stress: Stress can increase blood pressure And inflammation, therefore finding ways to manage stress is essential for heart health. This could include physical activity, socialization, SleepingMeditate or find a fun hob.
- Prioritize sleep: Inadequate sleep can increase your risk of high blood pressure, a risk factor for cardiovascular disease. It can also increase inflammation and stress and cause poor food choices, which could worsen heart health. So try Establish a relaxing sleep routine and prioritize adequate sleep.
- Eat a healthy and healthy diet: “Research systematically shows that a diet rich in fruits and vegetables is linked to a lower risk of chronic diseases such as heart disease, cancer and diabetes,” said Morris. In addition to fruits and vegetables, it is also advantageous to prioritize whole grains, lean proteins and non -tropical vegetable oils.
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The bottom line
Regarding the promotion of heart health, certain supplements must be approached with caution. More specifically, dietitists recommend taking vitamin E, calcium, energy or weight loss supplements, beta-carotene, liquorice and red yeast rice. Even if some of them (calcium, vitamin E, beta-carotene) are beneficial to include in your diet, the high doses that you get supplements could increase your risk of cardiovascular disease. Instead, focus on the active stay, eating a healthy food for the heartManage stress and sleep enough. If you plan to add a new supplement to your routine, speak first with a health care provider for individual advice.