Your Health: Diet, exercise & statins work... not supplements

The question is often asked… do supplements work to prevent heart disease and stroke?

The resounding answer is ‘no’. At the November 2022 American Heart Association (AHA) National Scientific Session in Chicago, doctors learned the details about a recent study which reinforced what we have learned before… supplements do not work to prevent heart disease and stroke.

Fish oil, cinnamon, garlic and turmeric were shown to NOT be effective at lowering ‘bad’ cholesterol more than a placebo. However, a common, low-dose cholesterol-lowering medication (a statin) was shown to be effective. And the statin should be coupled with a heart healthy food plan and at least 30 minutes of physical activity for 5 days of the week.

Americans spend about $50 billion on dietary supplement annually, and many claim to reduce the risk of heart attack and stroke—overall being marked for ‘heart protection’ or ‘cholesterol management’. AHA physicians suggested that Americans save that money and instead spend it on healthy foods.

There are two types of cholesterol, the ‘good’ cholesterol (HDL) which protects the heart and which increases with exercise. Then there is the ‘bad’ cholesterol (LDL) which increases one’s risk of heart disease and stroke because it forms deposits in the arteries which narrow them and stiffen them. LDL cholesterol is an increasing problem worldwide with an increase in deaths since 2010.

Let’s start with the food we eat as the foundation for a heart healthy lifestyle. A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a healthy food plan. It emphasizes 5-9 fruits and veggies every day, plus whole grains, and to include beans and legumes. Also plan in low fat or fat free dairy products (e.g. milk and yogurt), fish, poultry, small amounts of red meat (beef and pork), canola or olive oil and nuts. Limit the refined grains and sugar.

Then let’s add in exercise. At a minimum, we need 150 minutes of aerobic exercise over a week, plus 2-3 days where we would do 20-30 minutes of strength training, flexibility and balance.

And when necessary, your doctor will then prescribe a statin to lower the LDL (‘bad’) cholesterol.

The American Heart Association is a nonprofit organization in the United States that funds cardiovascular medical research, educates consumers on healthy living and fosters appropriate cardiac care in an effort to reduce disability and deaths caused by cardiovascular disease and stroke.

For healthy heart recipes and information on physical activity and class opportunities call ON THE MOVE at 845-8518 or go to (https://www.citycountyhealth.org/onthemove).

Sharon Buhr, is a licensed registered dietitian with a masters degree in public health nutrition.

Your Health is coordinated by the City-County Health District.