Healthy Habits for Heart Health

When it comes to heart health and aging, daily habits are paramount. Older adults are at risk for developing health conditions, but heart disease appears to be atop of the list. It is estimated that 70 percent of older adults over the age of 70 will develop heart disease, with many also acquiring additional conditions along the way. Since heart health is widespread throughout life, it is important to shape behaviors and make adjustments along the way to help support longevity. Keep reading to learn more about heart health and how a holistic lifestyle may help to support prevention with the best heart health supplement for older adults. 

What is the Most Common Type of Heart Condition?

To put it overtly, heart disease is the most common cause of death in the U.S., with coronary artery disease leading the way. Coronary artery disease is a process by which the arteries that feed the heart, known as the coronary arteries, do not supply sufficient blood to the heart and body. This can lead to chest pain, leg and calf muscle discomfort, and shortness of breath. While the coronary arteries can experience a variety of disease processes, atherosclerosis that leads to blockages can be a big contributor. In a nutshell, here is how blockages may occur:

1. Arterial damage. Some form of microvessel damage occurs in the arteries, with high blood pressure being a common cause. 
2. Plaque buildup. The area where damage occurs may contribute to plaque formation with a collection of cholesterol in the blood accumulating in this area.
3. Blockage. If too much buildup occurs, a blockage may become apparent and contribute to narrowing of a coronary artery. If there is too much buildup, a blockage may contribute to a heart attack. 

What Can Adults Do for Prevention?

Preventative options have gained traction in recent years and may play a role in supporting heart health. A lifestyle that includes changing modifiable risk factors is key, and these factors include:

• Obesity
• Hypertension 
• Smoking
• High cholesterol 
• Diabetes
• Excessive alcohol consumption 
• Sedentary lifestyle 
• Poor nutrition 

Focusing on these factors may be helpful in promoting heart health, with diet and exercise playing two large roles. Let’s look into these primary lifestyle behaviors further and how each may play a role in heart health. 

The Role of Exercise for Heart Health

Exercise, or physical activity, is a known option for helping to prevent non-communicable diseases, with heart disease included. Truth is, adults of all ages should aim to meet the physical activity guidelines, which currently include 150 minutes of activity weekly, including resistance training on at least two days. To meet these guidelines, the heart needs to pump faster with activity and remain higher throughout exercise. This can be accomplished with walking, jogging, cycling, yard or housework, weight training, interval training, and swimming. While 150 minutes a week may seem monumental at times, adults can divvy it up throughout the day and week to help meet this total.

Focus on Heart Healthy Foods

In addition to exercise, living a heart healthy lifestyle involves eating foods that promote your best health. The foods we eat play a role in metabolism, nutrient delivery, and provide reactions with the body to support energy. Foods that are high in saturated fats and cholesterol are often not optimal for heart health. Too much sugar can contribute to prediabetes and diabetes, and diets that are processed with high sodium can contribute to hypertension. With this in mind, it is important to consume a diet that contains the following types of foods:

• Whole wheat options. 
• Unsaturated fat options, such as mono and polyunsaturated fats. 
• A wide-range of fruits and vegetables. 
• Foods with fiber to promote gut health. 
• Slow-releasing carbohydrates higher on the glycemic index. 
• Lean protein options such as low-fat meat or fatty fish.

When the diet is not sufficient to meet the body’s needs, supplements may be needed. Let’s look into the options for the best supplement for heart health. 

When to Turn to Dietary Supplements 

Supplements offer a variety of nutrients that are focused on a specific need. In the case of heart health, a wide variety of nutrients that may support various parts of cardiovascular wellness is important. Older adults may need to supplement due to a variety of factors, but if your diet isn’t meeting your heart’s needs, consider the best supplements for heart health ahead. Look to include the following nutrients in any supplement for optimal heart health support. 

• Magnesium. Studies have shown that a deficiency of magnesium may contribute to cardiovascular disease. Supplementing with magnesium may help to support the body’s inflammatory process, oxidative stress capacity and support vascular health, thus making this a viable nutrient with which to include. 
• Omega-3. Omega-3 fats truly have great potential. They may help to support the body’s inflammatory process and add a good source of energy to the working cells in the body. Also, researchers have discovered that the consumption of omega-3 fats can help to lead to a 28 percent reduction in heart attacks when compared to placebo, making this a potentially powerful heart health supplement for prevention. 
• Vitamin D3. Vitamin D3 is a powerhouse nutrient that is synthesized by sunlight. However, supplementing with this key vitamin may help to support heart and bone health, while potentially playing a role in neurologic conditions. Particularly, supplementing with a moderate amount of vitamin D3 may have potential benefits on health, but avoiding too much is paramount as well. 
• Vitamin C. When it comes to adding supplements to the diet, vitamin C is common. Vitamin C acts as a precursor to many chemical reactions in the body and may help to support the defense against free radicals. 

What is the Best Supplement for Heart Health?

Making the choice of what is the best supplement for heart health really depends on your current lifestyle and wellness goals. The supplements listed ahead are designed for heart health in mind, while keeping whole body health in the equation. 

• Carlson Labs Maximum Omega 2000 – Crafted by family-owned and operated by John and Susan Carlson for over 30 years, quality is important for Carlson Labs in every bottle. Carlson Labs Maximum Omega 2000 is derived from wild-caught, sustainably sourced fish, and it supplies a combination of DHA and EPA in every serving.  
• Zahler 120/80 Cardiovascular Formula – Zahler consistently strives to have the best and purest products while looking to find natural antidotes to common health issues. The supplement Zahler 120/80 Cardiovascular Formula includes pomegranate, hibiscus, lemon verbena, and grape seed extract to support blood pressure within already healthy limits. 
• Systemic Formulas CVO-R Cardiovascular Oil – Using technologically advanced research and production, Systemic Formulas is dedicated to the highest commitment of purity and standards. Systemic Formulas CVO-R Cardiovascular Oil supplies powerful omega-3 fats using Krill oil, phytosterols, and coenzyme Q10 for a combination cardiovascular support option. 
• NutriDyn D3 5,000 with K2 – Dedicated to science-based, certified, and quality ingredients, NutriDyn designs the best formulations for patient needs. NutriDyn D3 5,000 with K2 may help to support various elements of daily wellness, including stress, bone, skin, and heart health. 

Conclusion 

Heart health is a lifetime journey that may be supported when ample vitamins, minerals, and nutrients are provided for the body to use. The supplements above can be used to support various parts of heart health, and when combined with a healthy diet and physical activity plan, total wellness can be a major player. 

FAQs

Should I take Omega-3 fats with food?

Generally, omega-3 fats are safe with or without food.  For some adults, taking this supplement combined with food may be easier on the stomach. 

What if I can’t finish 30 minutes of exercise in one session?

While 150 minutes per week of physical activity is recommended for all adults, older adults can meet this guideline through multiple bouts each day. Aim for bouts of 5-10 minutes, or whatever you’re capable of completing, to meet your activity goals. 

Should every older adult take a heart health supplement?

While a supplement can help to add nutrients that may not be sufficient from diet alone, older adults should look to a dietary supplement for heart health if necessary. Discuss this further with our practitioners for best results. 

Resources:

https://www.ahajournals.org/doi/10.1161/JAHA.122.026850

https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html

https://pmc.ncbi.nlm.nih.gov/articles/PMC6188936

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

https://pmc.ncbi.nlm.nih.gov/articles/PMC11585403

https://www.nhlbi.nih.gov/news/2024/omega-3s-heart-health-exploring-potential-benefits-and-risks

https://www.nhlbi.nih.gov/news/2022/vitamin-d-heart-health-where-benefits-begin-and-end

https://www.nia.nih.gov/health/vitamins-and-supplements/dietary-supplements-older-adults