Making certain changes in your lifestyle can boost blood vessel function and improve heart health. Besides eating a heart-healthy diet and exercising; consuming fish oil, which contains omega-3 fatty acids; and taking the B vitamin niacin might help you reduce the risk factors associated with heart disease. Confer with your health care provider before taking any supplements.
Triglycerides
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the two omega-3 fatty acids found in fish oil that might help improve your heart health by decreasing triglycerides, a risk factor for cardiovascular disease. Researchers from Pennsylvania State University found that 4 g of omega-3 fatty acids per day gives superior results, when compared with people who just took a placebo, for lowering triglyceride levels in patients with elevated triglycerides, according to findings published in the May 2008 issue of the journal Expert Opinion on Pharmacotherapy. Therefore, if you have high triglyceride levels, fish oil might be an effective treatment for you.
High Blood Pressure
Having high blood pressure can damage your arteries and decrease the amount of blood flow to your heart, thereby increasing your risk for heart disease. Taking omega-3 fatty acids might reduce your high blood pressure, since scientists from the American Heart Association Science Advisory and Coordinating Committee found that patients with high blood pressure consuming more than 3 g of omega-3 fatty acids per day experienced decreases in blood pressure compared to others in the study who just received a placebo. These findings were published in the May 2002 issue of the journal Circulation.
HDL Cholesterol
Increasing your high density lipoprotein (HDL) cholesterol improves heart health by decreasing the formation of plaque inside your artery walls. Niacin might help increase HDL cholesterol levels, according to a study published in the 2008 issue of the Journal of Lipid Research. Researchers from the Veterans Administration Healthcare System discovered that niacin inhibits cells in the liver from removing HDL cholesterol from the blood. This in turn leads to higher HDL levels in the blood, according to the June 2008 issue of the Journal of Lipid Research.
C-reactive Protein
C-reactive protein causes inflammation in your body that damages arteries and contributes to cardiovascular disease. Researchers from Auburn University found that subjects with metabolic syndrome, a group of risk factors for heart disease, consuming niacin for six weeks experienced reductions in C-reactive protein, according to the July 2009 issue of the journal Diabetes/Metabolism Research Reviews.
References
- Expert Opinion on Pharmacotherapy: Omega-3 Fatty Acid Concentrates in the Treatment of Moderate Hypertriglyceridemia; A.C. Skulas-Ray et al.; May 2008
- Circulation: Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; P.M. Etherton et al.; 2002
- Journal of Lipid Research: Niacin Inhibits Surface Expression of ATP Synthase B-Chain in HepG2 Cells: Implications for Raising HDL; L.H. Zhang et al.; June 2008
- Diabetes/Metabolism Research Reviews: Extended-Release Niacin Decreases Serum Feutin-A Concentrations in Individuals with Metabolic Syndrome; S.V. Kaushik et al.; July 2009
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