While breast cancer is often thought of as the biggest threat to a woman’s longevity, the most significant danger after menopause is cardiovascular disease.[i] The Study of Women’s Health Across the Nation (SWAN) has examined the physical, biological, psychological, and social changes experienced by women during their midlife years. They have found that women who have more hot flashes earlier during menopause also seem to have a higher risk for heart disease. Frequent and persistent hot flashes were associated with future cardiovascular disease.[ii] Additionally, the loss of estrogen is linked to decreased blood vessel flexibility, higher cholesterol, decreased vasodilation, and elevated blood pressure.[iii] Let’s examine some of my favorite cardiovascular health ingredients.
Key Supplements for Cardiovascular Concerns
Fiber- Dietary fiber, especially soluble fiber, can help reduce LDL cholesterol levels and improve overall cardiovascular health.[iv]
Garlic- Garlic has been shown to lower blood pressure and cholesterol levels.[v] One of my favorite garlic supplements is ABG 10+ which has proven effects for normal heart contraction, maintaining health blood pressure levels and impacting oxidative stress.[vi] [vii] [viii]
Green Tea- Green tea extract, rich in catechins, has been shown to improve blood lipid levels, reduce inflammation, and improve arterial function.[ix]
Hawthorn- Hawthorn extracts possess serum lipid-lowering, anti-oxidative, and cardiovascular protective properties, thus gaining popularity, especially for their anti-atherosclerotic effects.[x]
Lycopene- Lycopene is a powerful antioxidant that has been associated with reduced cholesterol levels and a lower risk of cardiovascular disease.[xi]
Magnesium- Magnesium helps maintain normal blood pressure and muscle function, including the heart muscle.[xii]
Nattokinase (NSK-SD®)- Helps break down fibrin and decrease blood clots.[xiii] and reduce blood pressure[xiv].
Omega-3s- Omega-3 fatty acids have been widely studied for their ability to reduce triglycerides and lower blood pressure, all of which benefit cardiovascular health.[xv]
Ubiquinol/CoQ10- Ubiquinol reduced low-density lipoprotein cholesterol levels.[xvi]
Vitamin D deficiency is associated with a significant risk for cardiovascular health problems.[xvii]
Vitamin K2 (MenaQ7®)—Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup that causes atherosclerosis, thus keeping the risk and rate of calcification as low as possible.[xviii]
While I am not a woman, cardiovascular issues run in my family. I currently take these supplements daily to support my cardiovascular system:
- Ubiquinol 200-400mg
- Magnesium 1000mg
- NSK-SD 2000 FUs
- Vitamin D3 7000iu
- Krill Oil 3000mg
- Vitamin K2 180mcg
- ABG10+ 250mg
References:
[i] National Center for Health Statistics. Multiple Cause of Death 2018–2021 on CDC WONDER Database. Accessed February 2, 2023
[ii] Thurston RC, Aslanidou Vlachos HE, Derby CA, Jackson EA, Brooks MM, Matthews KA, Harlow S, Joffe H, El Khoudary SR. Menopausal Vasomotor Symptoms and Risk of Incident Cardiovascular Disease Events in SWAN. J Am Heart Assoc. 2021 Feb 2;10(3):e017416. doi: 10.1161/JAHA.120.017416. Epub 2021 Jan 20. PMID: 33470142; PMCID: PMC7955448.
[iii] Thurston RC, Aslanidou Vlachos HE, Derby CA, Jackson EA, Brooks MM, Matthews KA, Harlow S, Joffe H, El Khoudary SR. Menopausal Vasomotor Symptoms and Risk of Incident Cardiovascular Disease Events in SWAN. J Am Heart Assoc. 2021 Feb 2;10(3):e017416. doi: 10.1161/JAHA.120.017416. Epub 2021 Jan 20. PMID: 33470142; PMCID: PMC7955448.
[iv] Soliman, G. A. (2019). Dietary fiber, atherosclerosis, and cardiovascular disease. *Nutrients, 11*(5), 1155.
[v] Ried, K., Toben, C., & Fakler, P. (2013). Effect of garlic on serum lipids: a systematic review and meta-analysis. *Nutrition Reviews, 71*(4), 282-299.
[vi] ) García-Villalón AL., et al. Journal of Functional Foods. 2016. 27: 189-200; (2) Amor S., et al. Nutrients. 2019; 11, 153
[vii] Human Clinical Study, Pending to publish. (4) Purev U, et sl, 2012 Aug, 34(4):651-660. Epub 2012
[viii] Valls RM, et al. Nutrients. 2022; 14(3):405
[ix] Nagao, T., Hase, T., & Tokimitsu, I. (2007). A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. *Obesity, 15*(6), 1473-1483.
[x] Wu M, Liu L, Xing Y, Yang S, Li H, Cao Y. Roles and Mechanisms of Hawthorn and Its Extracts on Atherosclerosis: A Review. Front Pharmacol. 2020 Feb 21;11:118. Doi: 10.3389/fphar.2020.00118. PMID: 32153414; PMCID: PMC7047282.
[xi] Cheng, H. M., Koutsidis, G., Lodge, J. K., Ashor, A. W., Siervo, M., & Lara, J. (2017). Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis. *Atherosclerosis, 257,* 100-108.
[xii] Rosanoff A, Weaver CM (2015). “Rising calcium intake and cardiovascular disease mortality: A summary of current evidence and the role of personal magnesium discharges with calcium”. *Clinical Nutrition Written by an Expert Committee*.
[xiii] Suzuki Y, Kondo K, Matsumoto Y, et al. Dietary supplementation of fermented soybean and natto suppresses intimal thickening and modulates the lysis of mural thrombi after endothelial injury in the rat femoral artery. Life Sci 2003;73:1289-98.
[xiv] Kim, J. Y., Gum, S. N., Paik, J. K., Lim, H. H., Kim, K. C., Ogasawara, K., Inoue, K., Park, S., Jang, Y., and Lee, J. H. Effects of nattokinase on blood pressure: a randomized, controlled trial. Hypertens.Res 2008;31(8):1583-1588
[xv] Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. *Journal of the American College of Cardiology, 58*(20), 2047-2067.
[xvi] Schmelzer C et al, IUBMB Life 63: 42, 2011
[xvii] Mozos I, Marginean O. Links between Vitamin D Deficiency and Cardiovascular Diseases. Biomed Res Int. 2015;2015:109275. doi: 10.1155/2015/109275. Epub 2015 Apr 27. PMID: 26000280; PMCID: PMC4427096.
[xviii] Vik H. Highlighting The Substantial Body Of Evidence Confirming The Importance Of Vitamin K2As A Cardio-Support Nutrient, And How The Right K2 Makes All The Difference. Integr Med (Encinitas). 2019 Dec;18(6):24-28. PMID: 32549853; PMCID: PMC7238900.