according to a 2015 Mega study a third of all deaths worldwide are caused by cardiovascular disease Artery damage is one of the worst offenders So today we're exploring the most important supplements scientifically shown to reduce arterial plaques as well as their best real food counterparts we'll also uncover important information you should know about the turmeric craze as well as a compound reported to reduce cardiovascular disease by 15% in one study you can get this in both food and supplements but there are serious warnings you need to understand plus we'll also discuss a vital mineral that
57% of people are lacking which not only affects heart health but also interferes with nerve function and sleep okay let's kick off with two popular supplements that can be helpful but can also be very harmful first up omega-3 omega-3 fatty acids are essential but not all sources are created equal Omega-3s regulate blood pressure modulate inflammation and reduce triglycerides all important for your heart and arteries but more on that randomized control studies show that omega-3 can reduce the the size of atherosclerotic plaques as well as making them more stable and less likely to rupture in fact
a 2016 study published in the prestigious journal Nature reported a 15% reduction in heart attacks and strokes with omega-3 supplementation but here's the catch many Omega-3 supplements especially fish oil can easily go raner in fact multip Studies have found that between 10 and 20% of retail fish oil supplements were raner and independent test of 60 Major Brands found that one in 10 samples were completely raner further more nearly half came in just below the limit fish oil goes ranted when exposed to air light or heat and this can happen anywhere along the supply chain from
the moment it's extracted Ed to when it's put into capsules at the factory while it's shipped around the world and finally while it sits on your local health store shelf unless it's a highly trusted fish oil supplier with really good processes along the whole supply chain you're rolling the dice with fish oil now you might be asking is rancid fish oil really that bad doesn't that mean you just get less benefit sadly no just like the popular cooking oils we discuss on this channel rancid fish oil can cause enormous damage rancid oils produce toxic compounds
like peroxides alahh and free radicals these act like rust attacking your body from the inside contributing to heart disease cancer and liver damage rancid oils also cause artery plaques ironically making the problem worse instead of fixing it so what's the solution if you want a supplement consider argle oil it's a more stable version of Omega-3 made from microalgae similar to seaweed surprisingly it's actually higher in beneficial compounds like DHA and while it's still prone to oxidation it's generally more stable than fish oil likewise krill oil is more stable than fish oil due to a naturally
occurring antioxid called aanin if you're going to use omega-3 oils buy them in small batches so you're more likely to consume them before they go raner if you can buy oils produced within the last 6 to 12 months also choose ones that come in dark or opaque containers to protect against light exposure and store them in the refrigerator even better focus on whole food sources which are exponentially more stable eating fatty fish at least once a week is a great option that's your salmon Atlantic mackerel hering and sardines for plant-based omega-3 eat plenty of walnuts
flax seeds and chia seeds as well as seaweed Nori and spirulina next turmeric is having its moment of Fame right now but again turmeric supplements aren't without their drawbacks turmeric is well known for its potent anti-inflammatory properties which combats Artery damage that leads to plaque buildup as well as easing joint pain associated with arthritis supporting brain function and potentially reducing cancer risk that's all very promising but problems can arise with extremely high doses of cumin the active compound in turmeric let's say you take a 2,000 mg supplement capsule that will contain around 20 times more
cumin than a teaspoon of turmeric spice the problem here is that such high doses can interfere with iron absorption in one case study a 66-year-old physician read the new research and started taking turmeric for osteoarthritis his iron levels suddenly plummeted and he developed iron deficiency anemia fortunately his iron returned to normal when he stopped taking the supplement researchers now believe that cumin binds to iron in the gut preventing absorption and while this effect may be harmless at low levels extremely high doses can be problematic for some people so if you're thinking about turmeric supplements discuss
this concern with a healthc care provider that you trust for most people using turmeric as a spice is a safer bet okay those are some of the gray areas covered now let's talk about the most important vitamin for extracting calcium out of arteries the unsung hero vitamin K2 now you might know that vitamin D is important for calcium absorption right but did you know that vitamin K2 is equally important actually it's vital K2 acts as a director guiding calcium to where it's needed in your body your bones and teeth without efficient K2 that calcium ends
up in places it shouldn't be like your arteries unfortunately many people take calcium supplements because they're concerned about weak bones as they get older a legitimate concern but you need to consider vitamin K2 as well as World leading cardiologist Dr Jack wolson explains in our fulllength documentary I think one of the biggest tragedies has been the recommendations to load up on calcium and that's pushed from from the government on down to different pharmaceutical manufacturers and calcium causes calcification calcium when it's unbalanced leads to that calcium deposition in the coronary arteries and into the arteries themselves
and also leads to constricted blood vessels because calcium causes contraction what we want to do is we want to make sure the blood vessels are relaxed and that's why we need to maintain a good balance but people are out of balance because they're taking the calcium supplement they're taking acid blockers that are high in calcium and this leads to calcium overload and what the literature is showing is that calcification of the vessels so we want to make sure that if you are taking calcium and you are taking vitamin D now you've got all this calcium
floating around and it's the vitamin K that puts it where it needs to go the vitamin K keeps the calcium in the bones and out of the arteries this can cause disaster so where can you find vitamin K2 unfortunately it's not abundant in the typical Western diet one of the best food sources is Nat a traditional Japanese dish made from fermented soybeans now I'll be honest it's an acquired taste but it's absolutely packed with K2 organ Meats especially liver are also rich in K2 and for the cheese lovers out there you're in luck particularly with
hard aged varieties like goua Edom and monster that's because the slow fermenting bacteria produces K2 pasture raised eggs and grass-fed beef contain smaller amounts of vitamin K2 making them good but less concentrated sources getting your nutrients from food is always the best option but if that's not possible well you're in luck multiple studies have demonstrated that vitamin K2 supplementation can significantly improve arterial stiffness such as the famous reddam study which Associated higher K2 with reduced coronary heart disease risk and lower all cause mortality or the Breakthrough 2017 clinical trial in Germany where 99 patients with
calcific aortic valve stenosis meaning they had calcium buildup blocking blood flow from the heart were randomized to receive either vitamin k or a placebo after 12 months the results Were Striking with the vitamin K Group cutting their calcification rate by 50% compared to the placebo group this suggests that vitamin K supplementation could potentially slow heart valve hardening even in later stages of disease are you finding this useful if so please click the like button and if you haven't already click subscribe to see more videos as we release them okay at number three magnesium is one
of the most important minerals for nerve and muscle function but according to official USDA data an astonishing 57% of people in the US are deficient that makes it one of the worst nutrient deficiencies and it's even more common among older adults magnesium is involved in over 300 biochemical reactions in your body it helps maintain your heart's Rhythm keeps your bones strong regulates your mood and ensures proper muscle function if you're experiencing muscle twitches cramps or having trouble sleeping it might be a sign of low magnesium so how can you boost your magnesium leafy greens like
spinach and swiss chard are excellent sources nuts and seeds especially almonds and and pumpkin seeds are also rich in magnesium other good sources include quinoa black beans lentils dark chocolate and avocados but here's the kicker even if you're eating all the right Foods you still might be deficient lifestyle factors like alcohol consumption can disrupt magnesium absorption and chemicals in processed foods can further deplete magnesium levels in our bodies additionally poor soil quality quality and pesticide use can reduce magnesium content in Foods supplementation can help a lot and is generally considered lowrisk for most people but
of course always consult with your healthc care provider before starting any new supplement especially if you have existing health conditions when considering supplements be aware that some forms like magnesium oxide can cause digestive issues which sends many people straight to the bathro room magnesium glycinate tends to be gentler and better absorbed but again talk to your healthcare provider first many people find taking it at night can have a significant Improvement for sleep now it's important to note that many common medications can cause magnesium deficiency these include diuretics proton pump inhibitors certain antibiotics chemotherapy drugs and
even some heart medications so if you're taking any any of these you really want to make sure you actually need them that you're taking the right dosage and ideally they should be a temporary solution rather than a lifetime plan as Dr Peter Osborne explains in the heart disease code documentary and this is the problem with high blood pressure medications if the doctor's prescribing the medicine without doing diligent lifestyle followup with that patient in other words talking about diet and lifestyle then what ends up happening the longer they're on the medicine the greater the risk of
developing the deficiency when the deficiency develops the blood pressure starts to go back up and when that happens generally what happens is the doctor prescribes a different class of medication and so then the person ends on ends up on multiple classes of blood pressure based medications I've seen cases where people on three or four different classes of blood pressure lowering medication because of this very thing the first medication caused coq1 deficiency the second one caused magnesium deficiency the third one caused Calcium deficiency so while you should never stop taking medication without medical guidance it's absolutely
crucial to do whatever you can to improve your heart health naturally so you can then work with your doctor and reduce your dependence on drugs to give yourself the best shot sign up for free access to our comprehensive documentary the untold story of heart disease the culmination of years traveling around the world interviewing over 40 heart Health experts plus get your free copy of the surprising truth about fat and cholesterol to help you distinguish fact from fiction and understand what really matters when it comes to heart health after all 50% of heart attack victims have
what's considered normal cholesterol levels it's all free and waiting for you right now just click the link in the description box or visit heart diseasec code.com SL Health okay getting towards the top of our list at number two we have CoQ10 co-enzyme Q10 is a compound naturally produced in your mitochondria ideally your body should produce all the Coq it needs but as we age most people struggle to produce enough this decline accelerates if you're taking drugs like statins or if you haven't kept up with physical exercise and major metaanalysis study in the journal Nature founds
that CoQ10 supplementation not only reduces LDL oxidation but also extinguishes toxic foam cells and increased cholesterol clearance from artery walls all major factors for atherosclerosis heart disease now the best food sources are Hearts livers kidneys and brains so if eating those isn't your thing consider discussing C Q10 supplementation with your doctor a simple blood test can help to inform your next steps and at number one we have berberine berberine is a natural compound extracted from several plants including barbery and golden seal it's been used in Chinese medicine for centuries and modern research is just now
catching up berberine is particularly useful for fighting type 2 diabetes and improving in inin function and since diabetes often goes hand inhand with heart disease it's worth a thought for example in one study taking berberine daily lowered fasting blood sugar by 20% after just 3 months that's impressive for arteries animal Studies have shown that berberine can inhibit the formation of atherosclerotic plaques berberine works by activating an enzyme called activated protein kise amk which stimulates your metabolism some studies even suggest it may be as effective as medications like metformin but its benefits don't stop there Research
indicates it can also Aid weight loss improve fatty liver disease and potentially help with cancer heart failure and depression not bad for a humble plant extract as always consult your healthc care provider before starting any new supplement especially if you're taking medication the fact is even natural compounds can have unexpected downsides in high doses so it's always best to start with real food sources for more on that you might like to watch our other video on the top seven foods to clean arteries and prevent heart attacks I'll leave a link to that in the description
box or click the image on screen don't forget to click like And subscribe [Music]
