[Music] did you know that taking the wrong supplements could actually be harming your heart instead of helping it here's the shocking truth 20% of fish oil supplements one of the most popular supplements are oxidized on store shelves before you even buy them on the flip side research suggests that certain supplements when taken correctly can transform artery Health in this video you'll discover the seven most powerful supplements to clean arteries and potentially prevent heart attack you'll learn about a fascinating study that observed 15% fewer cardiovascular events as well as natural combinations that work together for even
greater effect plus many of these don't just support cardiovascular health some can also eliminate leg cramps ease joint pain and help you drift off for a deep restful sleep if you find this video useful please click the like button if you haven't already click subscribe and turn notification on so you don't miss future heart health videos okay let's kick off with a slightly controversial one Omega 3 omega 3 plays a crucial role in protecting your arteries think of arteries like roads in a busy City over time they can become damaged just like potholes in streets
your body tries to repair this damage but sometimes the repair process goes wrong leading to what doctors call atherosclerosis this is where fatty deposits calcium and other substances build up in your artery walls forming plaques when these plaques rupture they trigger blood clots that cause heart attack and stroke now a fascinating study published in the journal Missouri medicine showed something important about Omega-3s these healthy fats don't just reduce plaque formation they actually help stabilize existing plaques making them less likely to rupture researchers found that people taking omega-3 had stronger more stable plaques with thicker protective
caps not perfect but less likely to cause a problem another study showed even more dramatic results patients taking Omega-3s had 15% fewer heart attacks and strokes than those who didn't and just like our next supplement omega-3 is also great for reducing joint pain however there is a catch the most popular omega-3 supplement is fish oil but fish oil goes rancid when exposed to air light or heat in fact investigations have found that up to 20% of fish oil supplements on store shelves are already oxidized which damages your arteries instead of helping them if you're considering
Omega-3 supplements look for algae based or krill oil instead of fish oil these contain natural antioxidants that make them more stable than fish oil whatever type you choose store it in your refrigerator and buy smaller bottles that you'll use up quickly reducing the risk that they go rancid moving on at number six we have turmeric more specifically the active compound circumin circumin gives turmeric its golden color and its healing power this natural compound fights inflammation throughout your body targ ing both joint pain and artery inflammation but your body struggles to absorb curcumin on its own
this is where black pepper comes in it contains piperine which can increase curcumin absorption by a whopping 2,000% that's why you'll often see black pepper extract or piperine listed in turmeric supplements when choosing supplements look for ones containing both curcumin and black pepper extract or simply add turmeric and black pepper to your cooking but just like omega-3 kumin comes with a word of warning if you're prone to anemia caution is advised with taking high dose circumin supplements that's because high doses can potentially reduce iron absorption in your gut while this isn't a problem for most
people those with low iron levels should check with their doctor first this especially applies to pregnant women and vegetarians at number five you really need your B vitamins your body uses B vitamins for an astonishing number of processes when it comes to heart health three Stand Out B6 B12 and folate these vitamins work together to tackle homosysteine a harmful byproduct your body produces when breaking down proteins for example when you eat protein rich foods like meat or eggs your homosysteine levels naturally rise high levels of homoy acid can damage your arteries and increase your risk
of heart disease well B vitamins break down homocystine before it can cause problems think of them as a cleanup crew removing this harmful substance from your bloodstream Most B vitamins are fairly easy to get if you eat a healthy whole food diet you'll get a reasonable amount from leafy greens legumes like chickpeas lentils and black beans as well as avocados mushrooms and sunflower seeds but B12 is different it's mainly found in animal products which means vegetarians and vegans might need supplements if you're considering supplements think about your diet habits if you eat all the foods
we discussed you're probably fine if not it's wise to get a blood test for vitamin deficiencies and possibly top up with a supplement next one of the most important for preventing cramps and getting a good night's sleep magnesium think of magnesium as your body's electrical system manager it helps regulate muscle contractions nerve signals and heart rhythm a recent study by the American College of Cardiology found that for every 50 mg of magnesium consumed daily researchers found a 22% reduction in calcium buildup in arteries your heart is a muscle just like magnesium help prevent leg cramps
it also helps your heart muscle work smoothly and efficiently it does this by regulating calcium movement in and out of cells considering that over half of American adults are deficient in magnesium taking a supplement is a good idea for most if you're considering supplements magnesium glycinate is often best absorbed and gentlest on the stomach take it in the evening because it can help you relax and sleep better is this useful if so please click the like button it really helps click subscribe and turn notifications on to see more videos as we release them getting down
to the most important now vitamin D and K2 balance is key vitamin D and K2 are a team together they ensure calcium goes where it belongs into your bones and teeth and stays out of places it shouldn't be like your arteries vitamin D is crucial because it helps your body absorb calcium from food and supplements this step is essential for building and maintaining strong bones and teeth however absorbing calcium is only part of the equation without proper guidance calcium can end up in places it shouldn't like your artery walls this is where K2 steps in
it directs calcium into your bones while preventing it from accumulating in your arteries without sufficient K2 calcium regulation can falter the result weaker bones and arteries that become stiff and calcified so both vitamin d and vitamin K2 are important but there's a balance to be struck with vitamin D while low levels increase the risk of calcium malabsorption too much vitamin D can lead to Dangerously high calcium levels in your blood this condition called hypercalcemia can damage your kidneys causing painful kidney stones that's why it's critical to test your vitamin D levels before supplementing and follow
recommended doses for most people vitamin D3 is the best option for supplementation it's the form your body naturally produces when exposed to sunlight and is more effective at raising blood levels than D2 however even with supplements pairing vitamin D3 with K2 is essential to prevent calcium mismanagement K2 can be found in foods like natto a traditional Japanese fermented soybean Dish as well as egg yolks hard cheeses and organ Meats but dietary intake alone may not always be enough especially if you're relying on Vitamin D supplements to meet your needs Taking a combined supplement with D3
and K2 ensures that calcium is efficiently absorbed and directed to the right places protecting both your bones and your arteries and at number one co-enzyme Q10 or CoQ10 stands out as one of the most effective supplements for heart health CoQ10 is a naturally occurring antioxidant produced by your body essential for energy production in your heart muscle however as we age CoQ10 production can quickly decline factors like aging poor diet and taking certain medic ations most notably statins can exacerbate this decline statins block the pathway your body uses to produce CoQ10 this means many people on
statins could be unknowingly depleting their heart's energy reserves so where can you find coq1 in food organ Meats like liver and kidney are excellent sources along with fatty fish like macel and sardines but even with these in your diet it's challenging to get enough CoQ10 from from food alone especially if your levels are already low studies consistently show that CoQ10 supplementation can significantly reduce the risk of heart disease improving how the heart functions and reducing oxidative stress in arteries it's particularly effective for people dealing with conditions like high blood pressure heart failure or Statin Associated
muscle pain when choosing a supplement look for ubiquinol the active form of CoQ10 that's easier for your body to absorb of course supplements are only part of the equation to really improve your artery Health exercise good sleep and of course diet are key for the very best foods to add to your diet watch our video on 10 amazing foods that unclog arteries
