La verdad sobre 6 suplementos populares para la salud del corazón

If you’re looking to improve your heart health or manage a condition like Enfermedad del corazón or Colesterol alto, you may have come across heart health supplements. But do they really work?

Here’s the truth about the most recommended dietary supplements for heart health.

Heart-healthy diet > heart health supplements

Remember, dietary supplements are just that: supplements. Supplements cannot replace your medications or a healthy diet, so be sure to think about your total diet first before strolling down the supplement aisle.

The nutrients in foods cannot all be isolated and replicated into a pill and have the same effects when compared to their whole food form. Therefore, it’s better to obtain these nutrients through your diet rather than pills.

It’s also important to educate yourself on the risk of taking supplements and the proper dosage. Too much of certain nutrients can do more harm than good and can cause side effects. It’s always a good idea to talk to your doctor or a dietitian before starting any new supplement.

6 popular heart health supplements

Let’s break down the most commonly recommended vitamins and supplements for heart health, including side effects, recommended intake and food alternatives. Be sure and ask your doctor if you have any questions about these heart health supplements.

1. Fish oil (Omega-3 EPA/DHA)

Several different omega-3 fatty acids exist, but the majority of cardiovascular research focuses on two forms, EPA and DHA, which are found in seafood and fish oils. So, is fish oil good for heart health?

Si bien hay estudios observacionales que vinculan una mayor ingesta de pescado y otros mariscos con mejores resultados para la salud del corazón, otros factores pueden estar influyendo en estos posibles beneficios para la salud, como la calidad de la dieta u otros factores del estilo de vida. Al igual que con muchos estudios de investigación, no todo está claro.

In a large analysis of research studies, omega-3 EPA/DHA supplements did not appear to significantly reduce the risk of most cardiovascular events, especially in healthy individuals.

However, use of omega-3 EPA/DHA supplements in people with low dietary intake of omega-3s and with existing coronary heart disease may have some cardioprotective benefit.

Riesgos y efectos secundarios

However, there is an increased risk of atrial fibrillation with high-dose of fish oil supplementation, so it is always a good idea to talk to your doctor before starting this supplement.

Ingesta recomendada

• For people with heart disease: The American Heart Association (AHA) recommends consuming about 1g (1,000mg) per day EPA/DHA, preferably by eating oily fish such as salmon. Supplements may be an option under the guidance of a physician.
• For the general population: The American Heart Association (AHA) recommends eating 1-2 servings (4-8 oz.) of seafood per week to reduce the risk of some heart problems, especially if consumed in place of less healthy foods. The AHA does not recommend omega-3 supplements for people without a high risk of cardiovascular disease.

Optimize your intake of seafood first. If you do not eat seafood and want to consider a supplement, talk to your doctor. They may test your blood to measure your omega-3 serum index and adjust your recommended dose accordingly.

Fuentes alimenticias de Omega-3 EPA/DHA

• Salmón
• Atún listado
• Sardinas
• Caballa
• Trucha
• Arenque
• Ostras

2. Coenzima Q10 “CoQ10”

Coenzyme Q10 (CoQ10) is a substance the body makes naturally. Levels have been shown to naturally decrease with age. While there are theories that supplementation with CoQ10 may reduce muscle aches associated with statin medication use, research studies have failed to prove this.

There is some evidence that the addition of CoQ10 to conventional therapy for congestive heart failure patients showed reduced hospitalization for worsening heart failure and reduced serious complications. However, keep in mind these studies are small and have limited application.

Riesgos y efectos secundarios

Si bien no se han informado efectos secundarios graves, pueden ocurrir efectos secundarios leves como insomnio o malestar digestivo con la suplementación.

Ingesta recomendada

You can have your CoQ10 levels checked with a blood test at your doctor’s office if you’re worried your levels are low. For most people, eating a healthy diet keeps their CoQ10 level normal, even if they’re taking a statin.

If CoQ10 levels remain low after optimizing your diet, then taking a supplement may be appropriate. You may see CoQ10 supplements under the names “ubiquinone” or “ubiquinol.” Ubiquinol tends to be better absorbed than ubiquinone. It should be taken with a meal that contains fat to increase absorption.

Since there is no established recommended dose for CoQ10, talk with your doctor about if and how much CoQ10 supplementation may be appropriate for you.

Fuentes alimenticias de CoQ10

Los alimentos que contienen CoQ10 incluyen:

• Pescado azul: salmón, atún, trucha, caballa
• Algunos alimentos de origen vegetal: soja, lentejas, cacahuetes, pistachos, soja y aceite de canola

3. Arroz de levadura roja

Red yeast rice is produced by fermentation of a specific type of yeast on rice. The active ingredient in red yeast rice, Monacolin K, is structurally identical to the statin medication lovastatin, which helps slow the production of cholesterol in the body.

El arroz de levadura roja puede ser efectivo para reducir el colesterol elevado, pero la cantidad de monacolina K en los suplementos de arroz de levadura roja puede variar considerablemente. Las etiquetas de los productos normalmente no indican la cantidad de lovastatina, por lo que es difícil saber cuánto ingrediente activo contiene el suplemento y si será efectivo.

Riesgos y efectos secundarios

Red yeast rice products that contain significant amounts of monacolin K can have the same potential side effects as statin drugs, including muscle, kidney and liver damage. They may also cause digestive problems. Moreover, Consumer Lab found that 30% of red yeast rice products contain a contaminant called citrinin, which is toxic and can damage the kidneys.

Ingesta recomendada

For consistent cholesterol lowering, cholesterol medications such as statins are more trustworthy and cost-effective compared to red yeast rice products. However, red yeast rice may be effective for some people who are intolerant to statins. Similar to statin drugs, it’s best to take red yeast rice in the evening.

4. Vitamina D

Vitamin D is a nutrient that is essential for good health. It works with calcium and phosphorus to build and maintain strong bones, supports muscle and nerve function, and is necessary for a healthy immune system.

Vitamin D deficiency has been associated with increased cardiovascular disease risk factors such as high blood pressure, Type 2 diabetes and obesity in observational studies.

But clinical research studies have failed to show vitamin D supplements to be effective in reducing the risk of developing heart disease or dying from it, even if you have low blood levels.

Riesgos y efectos secundarios

Getting too much Vitamin D from supplements can be harmful. Very high levels of vitamin D in your blood can cause high blood calcium levels and lead to Náusea, vomiting, muscle weakness, confusion, dehydration, kidney stones and cardiovascular events.

In addition, cholesterol-lowering statins might not work as well if you take high-dose vitamin D supplements.

Ingesta recomendada

La principal fuente de vitamina D en los humanos proviene de una reacción química que ocurre cuando nuestra piel se expone al sol. Sin embargo, las nubes, el smog, la vejez y el color oscuro de la piel reducen la cantidad de vitamina D que produce la piel.

La deficiencia de vitamina D es un problema frecuente causado principalmente por la baja exposición a la luz solar. Si le preocupa que sus niveles de vitamina D puedan estar bajos, pídale a su médico que le haga un análisis de sangre simple.

Alimentos fuentes de vitamina D

• Pescados grasos: salmón, arenque y sardinas
• Alimentos fortificados: jugo de naranja, cereales, lácteos/alternativas lácteas
• Yemas de huevo
• Hongos

5. Fibra

Fiber-rich foods play an important role in cardiovascular health and associated risk factors, such as high blood pressure, high cholesterol and inflammation. There are two main classes of fiber: soluble and insoluble. Both are important for your health. However, research studies show that soluble fiber is most effective in lowering LDL cholesterol.

An analysis of 250 research studies confirmed that eating lots of fiber from vegetables, fruits and whole grains can decrease your risk of dying from heart disease and cancer. However, despite these proven health benefits, only about 10% of adults consume the recommended amount of daily fiber.

Ingesta recomendada

But what about fiber supplements? Fiber supplements do not provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods contain. Looking at fiber research studies, it’s difficult to determine how much of the observed health benefits come directly from dietary fiber, versus other health-promoting factors associated with a diet rich in fruits, vegetables and whole grains.

In general, it’s best to get your fiber from whole foods rather than a fiber supplement. However, if you’re unable to meet the recommended fiber intake through diet alone, a fiber supplement may be helpful in conjunction with a healthy diet.

To reap the cholesterol-lowering benefits, choose a fiber supplement that contains a soluble nonfermenting fiber like psyllium, beta-glucan or guar gum.

Remember to keep in mind the recommended fiber goals above. Consider how much fiber you typically get from your diet to determine how much may be supplemented to help meet your goals without overdoing it—and always talk to your doctor if you’re unsure.

Riesgos y efectos secundarios

Según el tipo de fibra y la cantidad, puede experimentar síntomas digestivos, como gases, distensión abdominal, diarrea y/o estreñimiento. Consumir la cantidad correcta, aumentar lentamente la ingesta de fibra y beber mucha agua puede ayudar a reducir el riesgo de efectos secundarios no deseados.

Alimentos fuentes de fibra

Las fibras solubles que se encuentran en los siguientes alimentos pueden ayudar a reducir los niveles de colesterol total en la sangre al reducir los niveles de lipoproteína de baja densidad (LDL) o colesterol "malo":

• Frijoles
• Lentejas
• Avena
• Semillas de linaza
• Semillas de chia
• MANZANAS
• Arándanos
• PERAS
• Coles de Bruselas
• Aguacate
• Batata
• Brócoli

6. fitoesteroles

Los fitoesteroles son compuestos naturales similares a la grasa que se encuentran en las plantas y que pueden ayudar a reducir los niveles de colesterol. Compiten con el colesterol por la absorción en el cuerpo y bloquean la cantidad total de colesterol que se absorbe. Otros nombres para los fitoesteroles incluyen estanoles vegetales, esteroles y ésteres de estanol.

Ingesta recomendada

Clinical trials have demonstrated that daily consumption of phytosterols can significantly lower LDL cholesterol along with a healthy diet. An average of 2g/day (2,000mg) phytosterols is associated with a reduction of 8-10% LDL cholesterol.

LDL lowering effects may be even greater if combined with statin drug therapy. However, the long-term effect of phytosterols on cardiovascular risk is not known.

Riesgos y efectos secundarios

Few adverse effects have been associated with plant sterols/stanols. However, it’s advised to not exceed 3g/day as there are no additional benefits and this may increase the risk of undesirable side effects.

Existe cierta preocupación de que los suplementos de esterol/estanol puedan inhibir la absorción de vitaminas liposolubles, pero este posible efecto negativo se puede minimizar aumentando el consumo de frutas y verduras durante el día. Los suplementos de fitoesteroles deben tomarse con una comida, pero evite tomarlos con suplementos liposolubles como la vitamina D y la CoQ10.

Fuentes alimenticias de fitoesteroles

Small amounts of phytosterols occur naturally in certain foods, including:

• Soja
• Guisantes
• Frijoles
• Pistachos
• Anacardos
• Aceite de sésamo
• Aceite de cártamo
• Naranjas
• Plátanos
• Coles de Bruselas

Are supplements for heart health necessary?

While supplements can be helpful in some cases, they can also be harmful if not medically necessary. If you’re deficient in a vitamin or mineral or struggling with high cholesterol levels, it’s important to get to the root cause—what may be causing the imbalance in the first place? Look to your diet and lifestyle first.

Remember, supplements are not a replacement for medications. Also, there are potential risks or harmful side effects of taking supplements because of their active ingredients and medicine-like effects. Always check with your doctor and dietitian before starting any supplements to ensure there are no possible interactions between the supplements and medications you may be taking, and that you are taking a safe dose.

Choosing the best quality supplement

It’s important to understand that the supplement industry is poorly regulated, and the FDA is not authorized to review dietary supplements for safety and effectiveness before they’re marketed.

So, if after talking with your healthcare provider, you decide to take a supplement, look for the highest quality option. Here are a few tips for choosing the best quality supplement:

• USP stamp: A USP stamp indicates that the supplement has voluntarily been submitted to the USP Dietary Supplement Verification Program for testing and auditing. This indicates the product was properly manufactured, contains the ingredients listed on the label and does not contain harmful levels of contaminants.
• Other independent organizations: Several independent organizations offer quality testing and allow products that pass these tests to display a seal of quality assurance that indicates the product was properly manufactured, contains the ingredients listed on the label and does not contain harmful levels of contaminants. However, these seals do not necessarily guarantee that a product is safe or effective. Organizations that offer quality testing include ConsumerLab.com, NSF International and US Pharmacopeia.

Questions about how your diet can support your heart health? Speak to a doctor today.