Supplements can enhance longevity, help reduce inflammation, and support strength training. They may also improve heart health, according to a cardiologist who specializes in heart transplants.
Dr. Dmitry Yaranov, who directs the advanced heart failure program at Baptist Memorial Hospital in Memphis, shared that his background as a cardiologist makes him particularly conscious of cardiovascular disease, which is the top cause of death in the U.S.
“I’m always very mindful of what I eat,” Yaranov noted, adding that he includes supplements for heart health in his routine. However, he pointed out that the list isn’t extensive, as he prefers supplements that have solid research backing.
“Supplements can enhance a healthy lifestyle, but they shouldn’t be a substitute for it,” he emphasized, stressing the importance of maintaining heart-healthy habits, like exercising regularly and eating a balanced diet. “Often, I think my patients overlook that.”
Omega-3 reduces the risk of blood clots
Among the supplements he takes, Yaranov considers omega-3 to be the most well-supported in terms of heart health benefits.
Found in foods like salmon, anchovies, and walnuts, omega-3 helps maintain healthy blood cells and lowers the risk of blood clots. It also reduces triglyceride levels, which can lead to plaque buildup in arteries, potentially resulting in strokes, heart disease, or heart attacks.
“I know for sure I’m not consuming enough fatty fish,” he mentioned, which is why he’s been using omega-3 supplements for quite some time.
Magnesium glycinate improves sleep
Magnesium plays a key role in keeping our hearts, bones, and muscles healthy by regulating various functions such as blood pressure. Although it can be found in foods like spinach and black beans, up to 15% of Americans are lacking in magnesium.
Yaranov makes it a point to check his magnesium levels through blood tests every six months to a year, as high levels can pose risks to heart health. He recognizes that taking excessive magnesium can lead to irregular heart rhythms or even cardiac arrest. Many cardiologists recommend keeping magnesium levels within a range of 2.0-2.2 mg/dL, particularly for those with heart conditions.
His regular blood tests have helped him discover the best type of magnesium for his needs. He opts for magnesium glycinate, which promotes sleep better than other types since it contains glycine, an amino acid known for its calming effects. Previously, he had tried magnesium oxide, citrate, and salts, but they either didn’t help his levels or upset his stomach.
This, he believes, ultimately contributes to better cardiovascular health, especially since poor sleep can adversely affect the heart. He also works out frequently, which can lower magnesium levels.
Vitamin D may prevent heart disease
Vitamin D is linked to a reduced risk of heart attacks in people over 60. Although further research is needed on its specific benefits for heart health, many experts feel there’s little risk in supplementing with vitamin D, especially given its additional benefits, like aiding calcium absorption and enhancing immune function. While it’s possible to overdose on vitamin D, it typically occurs when individuals exceed their recommended intake.
Vitamin D can be obtained from sunlight and foods such as fatty fish and milk. Yaranov mentioned that he spends much of his time indoors, contributing to his vitamin D deficiency. After realizing that his levels were low, he decided to add vitamin D supplements to his daily regimen.
