Omega-3s, CoQ10, and magnesium may support heart health by reducing inflammation and supporting circulation.
Welcome to the Younger Longer 28-Day Healthy Heart Challenge, a transformative podcast series designed to help you take control of your heart health and live a longer, healthier life. Over the next 28 days, we’ll guide you through a comprehensive journey covering key aspects of cardiovascular wellness—nutrition, exercise, stress management, medical awareness, and lifestyle choices.
Each daily episode is packed with expert insights from Dr. Warrick Bishop, best-selling author and cardiologist dedicated to preventing heart disease before it becomes a life-threatening issue. Using the latest science and practical strategies, this series empowers you to make heart-healthy choices and build habits that will support your well-being for years to come.
What You’ll Learn in the 28 Days:
✔ Understanding Your Heart – How it functions and why proactive care is essential.
✔ Heart-Healthy Nutrition – The best foods to fuel your cardiovascular system.
✔ Exercise & Movement – The role of physical activity in strengthening your heart.
✔ Stress & Mental Well-being – Managing stress and anxiety for a healthier heart.
✔ The Power of Sleep – How sleep quality impacts cardiovascular function.
✔ The Impact of Smoking & Alcohol – Making informed lifestyle changes.
✔ Supplements & Medical Insights – Understanding key nutrients and medical checkups.
✔ Advanced Heart Testing & Risk Factors – Going beyond traditional risk assessments.
✔ Sustaining Long-Term Heart Health Habits – Turning knowledge into action for lifelong benefits.
Why Listen?
- Get practical tips and science-backed advice you can apply immediately.
- Learn from real-world examples and medical expertise.
- Gain daily challenges to help you stay engaged and track progress.
- Take charge of your heart health in a simple, effective, and engaging way.
Your heart is your most vital organ, and the steps you take today will shape your future health. Whether you’re looking to prevent heart disease, manage risk factors, or simply improve your overall well-being, this 28-day challenge is your roadmap to a healthier, longer life.
Subscribe and start your journey today—because every heartbeat counts!
Transcript
Hi, and welcome to day nine. We're talking about supplements and heart health.
Many people take some form of supplement, but the research behind them is often patchy. It can be difficult to determine whether you should take them, what dose is appropriate, and which product or brand to trust. Unlike pharmaceutical drugs, which are highly regulated and tested, supplements fall into a more uncertain category.
That said, many people like to take supplements, and some do benefit from them. My general approach is to recommend supplements if there is a theoretical or practical reason that they may help a patient. I usually suggest trying them for a couple of months—if they help, great! If not, there's no harm in stopping.
When it comes to heart health, the main supplements I encounter are magnesium, coenzyme Q10, and omega-3 fatty acids. These are probably the most popular choices.
Magnesium is something I often recommend for people experiencing heart palpitations or extra beats, as it helps stabilize heart rhythms. It can also benefit individuals with high blood pressure by promoting blood vessel relaxation. Additionally, magnesium levels in our soils have likely declined due to continuous farming, so supplementation might be beneficial. A typical dose is around 400 mg per day. After exercising, I sometimes add a scoop of magnesium to my post-workout shake. However, I avoid magnesium supplements that contain pyridoxine (a B-group vitamin), as excessive pyridoxine can cause nerve-related issues.
Coenzyme Q10 plays a crucial role in energy production within the mitochondria and acts as an antioxidant. Some research suggests it may help individuals with poorly functioning hearts and could potentially reduce muscle aches associated with statin use. While the evidence isn’t definitive, it remains a supplement worth considering.
Omega-3 fish oils are particularly valuable, especially for those who don’t eat enough fish. The omega-3 index is a useful indicator of overall heart health, and these fatty acids are incorporated into cell membranes, producing several benefits. Omega-3s can help lower blood pressure, improve heart rhythm, and even enhance cholesterol levels. Some of my patients have also reported reduced inflammation, experiencing relief from sore hands, knees, and hips. To achieve these benefits, moderate doses are needed—around four grams per day of standard over-the-counter omega-3 oils.
So there you go—a quick guide to supplements for heart health. If you'd like to learn more, be sure to check out our additional resources, which are packed with valuable information.
Until tomorrow, have a great day (or night), and I hope you live as well as possible for as long as possible. Take care and bye for now.
Are You at Risk of a Sudden Heart Attack? How Healthy is Your Heart? Really?
Heart disease is the #1 killer in the Western World. In Australia, someone dies every 28 minutes from heart disease. That’s 51 people a day. In the US, someone has a heart attack every 40 SECONDS! Fortunately, many heart attacks are preventable. However, regular exercise and eating healthy are no guarantee you won’t succumb to this silent killer.
- 94% of Australians have at least One Risk Factor for heart disease.
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