We all want clean, clear arteries. The thing that blocks our arteries is cholesterol. Cholesterol is produced by the body, but it is also present in the foods we eat. When our consumption leads to high levels of cholesterol, resulting plaques can damage our arterial walls and narrow the opening through which blood passes.
Most of the cholesterol in the body is produced within the body. A small percentage of cholesterol comes from the foods we eat. Changing our diet reduces what kind of cholesterol we introduce into our bodies, but the major impact on our cholesterol levels has to be done on the inside.
Dietary Supplements
This is where dietary supplements come in. Supplements should not be taken unless given the green light by a physician. Most people don't know the amounts of these supplements that they need to do the job. Taking too much can be just as damaging as not taking enough.
A favorite supplement that we hear about is antioxidants. Antioxidants have been added to vitamins to ensure that we get enough in our everyday diet for maximum effect. Antioxidants are substances that protect the cells and tissues from harm.
The main antioxidants are Vitamin C, Vitamin E, beta-carotene, and selenium. Because they protect the tissues, antioxidants are believed to play a role in heart health. They protect the heart from disease which could lead to heart attacks.
These substances can be found in food sources. Most of the Vitamin C we need comes from foods like fruits and vegetables. Vitamin E is an oil that can be found in vegetable oils, nuts, avocadoes, and whole grains. Beta-carotene can be found in green vegetables like broccoli, orange and red veggies like carrots, tomatoes, and peppers. Selenium is a mineral not found directly in the food we eat but in the soil where the food grows. The selenium in plants is directly related to the amount in the soil. For other sources, try foods like chicken, seafood, and nuts.
Omega-3 fatty acids also come in supplement form. The "3" refers to DHA, EPA, and ALA. DHA (docosahexaenoic acid) is the main fatty acid that aids in the development of the brain, eyes, and nervous system. DHA can be found naturally in breast milk. DHA has been added to foods like baby formula and dietary supplements. Food sources of Omega-3 include organ meats like liver and cold water fish.
EPA (eicosapentaenoic acid) has no function in the development of the brain or the eyes, but does play a part in heart and vascular health. It also, reduces inflammation during the immune response. EPA is found naturally in cold water fish (salmon, mackerel).
The function of ALA (alpha-linolenic acid) is to work in tandem with the other two fatty acids. It is a building block for DHA and EPA. In nature, ALA can be found in flaxseed. Together, Omega-3 fatty acids reduce triglyceride levels, blood pressure and blood clots.
Another dietary supplement to keep those arteries clear is plant sterols. Plant sterols block cholesterol from being absorbed by the body. The good thing about plant sterols is that while they block absorption of cholesterol they do not hinder other vitamins and minerals from being absorbed.
Foods are not fortified with these sterols to help lower the levels of LDL or bad cholesterol in people with high total cholesterol levels. Margarines such as Benecol and orange juice are fortified with sterols. Oatmeal and bran contain soluble fibers that reduce the bad cholesterol and keep arteries clear. Other foods such as apples, Brussels sprouts, and prunes contain soluble fibers that prevent absorption of cholesterol.
Fiber supplements that contain psyllium help to lower artery clogging cholesterol when taken on a daily basis. These supplements come in wafers, powder, flavored mixes and tablets. We don't ordinary get enough fiber so these supplements are okay to increase our LDL lowering benefit.