There are several vitamins that are good for your heart. They include the antioxidant vitamins A, C and E, folic acid, the B vitamins, omega-3 fatty acids, and vitamin D. According to MayoClinic.com, there isn't enough scientific evidence to prove that taking vitamin and mineral supplements will reduce your risk for heart disease. The American Heart Association recommends eating a healthy diet that meets the dietary recommended intakes of these vitamins as published by the Institute of Medicine. Taking too much of any supplement can be harmful.
Antioxidants
Vitamins A, C and E are known as antioxidants. When low-density lipoproteins, or LDLs, are broken down, or oxidized, it leads to fatty build up in the arteries known as atherosclerosis. It was thought that taking antioxidant vitamins would prevent the oxidation of LDL, thus reducing atherosclerosis. However, recent studies have failed to prove that taking antioxidant supplements are beneficial in preventing heart disease. Instead of taking supplements, the AHA recommends eating foods rich in antioxidants such as fruits, vegetables, whole grains and vegetable oils.
Folic Acid and B Vitamins
Folic acid and the B Vitamins, particularly B-6 and B-12, break down homocysteine in the body. High levels of homocysteine, an amino acid found in the blood, have been linked with higher risk of coronary heart disease, stroke and fatty deposits in certain arteries. Studies are ongoing to find out how much of these vitamins are needed to reduce homocysteine levels. So far, there are no studies that show that taking these vitamins reduces your risk of heart disease. The AHA recommends that patients with a high risk of heart disease get plenty of folic acid and B vitamins by eating foods such as fruits, tomatoes, green vegetables and grains that are enriched with folic acid.
Omega-3 Fatty Acids
Omega-3 fatty acids have been shown to decrease the risk of certain heart disease risks such as, abnormal heart beats, triglyceride levels, blood pressure and to slow the growth rate of plaque on arteries. Good sources of omega-3s are fatty fish such as salmon, mackerel, trout, albacore tuna and sardines. The AHA suggests eating two servings of fish every week. If you don't eat much fish, consult with your doctor about taking fish oil supplements.
Vitamin D
According to a 2006 article in "The American Journal of Clinical Nutrition," vitamin D may have beneficial effects on patients with congestive heart failure. Vitamin D may have a protective effect on the heart and reducing atherosclerosis. More research is needed in this area to confirm the theories. Milk and some dairy products are fortified with vitamin D. Choosing low-fat or fat-free milk is better for your heart.
References
- Mayo Clinic: Can taking vitamins help prevent heart disease or a heart attack?
- American Heart Association: Vitamin and Mineral Supplements
- Circulation: Antioxidant Vitamin Supplements and Cardiovascular Disease
- American Heart Association: Homocysteine, Folic Acid and Cardiovascular Disease
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Journal of Clinical Nutrition: Vitamin D in Congestive Heart Failure
