Heart Disease Is the Leading Cause of Death. A Cardiologist Takes 3 Supplements to Lower His Risk

Heart disease is the leading cause of death worldwide. Each year, millions experience heart attacks, strokes, or other heart-related issues. As a cardiologist with decades of experience, I understand the importance of protecting your heart before problems arise.

That’s why I take three daily supplements to lower my risk of heart disease. These are supported by science, safe for long-term use, and focus on improving heart health naturally.

Let’s explore why heart disease is so common and the three supplements I rely on for a heart-healthy lifestyle.



Why Is Heart Disease So Common?

Heart disease doesn't typically happen suddenly. It develops gradually due to poor lifestyle habits like:

- Eating processed foods
- Sitting too much
- Smoking
- Living with stress
- Not getting enough sleep

Over time, these habits lead to:

- High blood pressure
- High cholesterol
- Inflammation in the blood vessels
- Plaque buildup in the arteries (atherosclerosis)

When blood cannot flow properly to the heart or brain, it can cause a heart attack or stroke. Unfortunately, many people do not notice the signs until it is too late.

The good news is that heart disease is mostly preventable. Along with a healthy diet, exercise, and sleep, some supplements can play an important role in prevention.



1. Omega-3 Fatty Acids (Fish Oil)

✅ Why I Take It:

Omega-3s are beneficial fats found in fish like salmon, sardines, and mackerel. They have been shown to:

- Lower blood pressure
- Reduce triglycerides (a type of blood fat)
- Protect the heart from irregular rhythms
- Decrease inflammation

Several studies indicate that omega-3 supplements can reduce the risk of heart attack, stroke, and sudden cardiac death, especially in high-risk individuals.

💊 How I Take It:

I take 1,000 to 2,000 mg of EPA and DHA daily, which are the two main types of omega-3s in fish oil. I select a high-quality, mercury-free fish oil supplement with third-party testing.

🍽️ Food Tip:

We also include fatty fish in our meals 2 to 3 times a week for additional benefits.

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2. Magnesium

✅ Why I Take It:

Magnesium is a mineral involved in over 300 processes in the body. It is especially important for heart rhythm, muscle relaxation, and blood pressure control.

Low magnesium levels are linked to:

- High blood pressure
- Irregular heartbeats (arrhythmias)
- Higher risk of heart attacks

Many people don't get enough magnesium from food due to soil depletion and processed diets.

💊 How I Take It:

I take 200 to 400 mg of magnesium glycinate or magnesium citrate daily. These forms are gentle on the stomach and are easily absorbed.

🍽️ Food Tip:

I also eat magnesium-rich foods like:

- Spinach
- Almonds
- Black beans
- Avocados
- Dark chocolate (in moderation)

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3. Coenzyme Q10 (CoQ10)

✅ Why I Take It:

CoQ10 is a strong antioxidant found in every cell of your body. It helps heart cells create energy and protects them from oxidative damage.

As we age, or if we take cholesterol-lowering statins, our natural levels of CoQ10 decrease. This is why supplementing can support heart strength and energy.

CoQ10 has been shown to:

- Support blood vessel health
- Improve heart function in people with heart failure
- Reduce fatigue and muscle pain from statin drugs

💊 How I Take It:

I take 100 to 200 mg of CoQ10 daily, preferably in the ubiquinol form, as it is more easily used by the body.

🍽️ Food Tip:

CoQ10 is also found in organ meats, fatty fish, and whole grains, but usually in small amounts.



Do Supplements Replace Healthy Habits?

No. These supplements enhance heart health but do not substitute for the basics:

- Eating a plant-rich, low-sodium, whole-food diet
- Getting regular exercise
- Sleeping 7 to 8 hours per night
- Managing stress and blood sugar
- Not smoking

Think of supplements as additional support. They help fill in the gaps, combat inflammation, and keep your heart balanced.



Who Should Take These Supplements?

These supplements are generally safe for most people. However, it is wise to consult your doctor, especially if:

- You are on medications
- You have a chronic health condition
- You are pregnant or nursing

Some supplements can interact with medications, like blood thinners or statins. Your doctor can help you determine what is best for you.



Final Thoughts from a Heart Doctor

I’ve treated heart attack patients who believed they were “too young” or “too healthy” to worry about heart disease. Yet, heart disease often shows no early symptoms. That’s why prevention is crucial.

Alongside a healthy lifestyle, I take these three science-backed supplements daily to protect my heart:

1. Omega-3 Fish Oil – fights inflammation and lowers blood fats

2. Magnesium – supports healthy blood pressure and rhythm

3. CoQ10 – boosts heart cell energy and antioxidant protection

If you care about heart health, talk to your doctor and consider adding these to your daily routine.

Your heart deserves protection—every single day.