❤️ Heart Health
The best foods & supplements to support your heart
Heart disease is the leading cause of death worldwide — yet diet is one of the most powerful tools to prevent and manage it. These evidence-backed choices make a real difference.
14Top Foods
6Supplements
100%Evidence-Based
Top Heart-Healthy Foods
Click to read guide
🫒Olive OilMonounsaturated fats reduce LDL and lower cardiovascular riskRead guide →
🌰WalnutsOmega-3s and antioxidants improve cholesterol and arterial functionRead guide →
🌾FlaxseedsALA omega-3s and lignans lower blood pressure and LDL cholesterolRead guide →
🥑AvocadoPotassium and monounsaturated fats support healthy blood pressureRead guide →
🫐BlueberriesAnthocyanins reduce arterial stiffness and blood pressureRead guide →
🍎PomegranatePunicalagins reduce blood pressure and arterial plaque buildupRead guide →
🧄GarlicAllicin lowers blood pressure and reduces LDL cholesterolRead guide →
🍵Green TeaCatechins reduce LDL oxidation and improve arterial functionRead guide →
🌺Hibiscus TeaClinically proven to lower systolic and diastolic blood pressureRead guide →
🌱Chia SeedsHigh in omega-3, fiber, and potassium — a triple threat for heart healthRead guide →
🫀BeetsNitrates convert to nitric oxide, relaxing blood vessels and lowering BPRead guide →
🌿SpinachMagnesium and nitrates support healthy blood pressure and circulationRead guide →
🐟Fatty FishEPA/DHA omega-3s reduce triglycerides and cardiac arrhythmia risk
🌾OatsBeta-glucan fiber lowers LDL cholesterol significantly
Recommended Supplements
Evidence-based picksOmega-3 Fish Oil (EPA/DHA)
The most researched supplement for heart health. EPA and DHA reduce triglycerides, lower inflammation, prevent arrhythmias, and improve overall cardiovascular outcomes.
Typical dose: 1,000–3,000mg EPA+DHA daily
View Recommended ProductsCoQ10 (Ubiquinol)
Coenzyme Q10 is essential for cellular energy production in the heart muscle. Levels decline with age and are depleted by statins. Critical for anyone on statin therapy.
Typical dose: 100–300mg ubiquinol daily
View Recommended ProductsMagnesium
Magnesium regulates heart rhythm, blood pressure, and vascular tone. Deficiency is extremely common and directly linked to increased cardiovascular risk and hypertension.
Typical dose: 300–400mg magnesium glycinate daily
View Recommended ProductsBerberine
A plant alkaloid with impressive clinical evidence for lowering LDL, triglycerides, and blood sugar — comparable to some medications in studies. Often called "nature's metformin."
Typical dose: 500mg 2–3x daily with meals
View Recommended ProductsVitamin D3 + K2
D3 deficiency correlates strongly with cardiovascular disease. K2 (MK-7) directs calcium away from arteries and into bones, reducing arterial calcification risk.
Typical dose: 2,000–5,000 IU D3 + 100mcg K2 daily
View Recommended ProductsAged Garlic Extract
Standardized aged garlic extract has been shown in multiple trials to reduce blood pressure, LDL oxidation, and arterial plaque progression.
Typical dose: 600–1,200mg aged garlic extract daily
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From the blogFor informational purposes only. These recommendations are based on publicly available nutritional research and are not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have a medical condition or take medications.