12 Best Supplements for CardioVascular Health 2025

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In this Article: Omega-3 | CoQ10 | Vitamin D | Folate | Berberine | Nattokinase | Magnesium | Molecular Hydrogen | L-citrulline | L-arginine | Pine Bark Extract | Vitamin E | Taurine | Creatine | Green Tea

Top supplements for cardiovascular health include omega-3 fatty acids, Coenzyme Q10 (CoQ10), vitamin D and many more. When paired with a balanced diet and regular exercise, these can help reduce cholesterol, improve blood pressure, and support heart function.

Cardiovascular health refers to the overall well-being of the heart and blood vessels. It encompasses all of the elements that go into making the cardiovascular system—which consists of the heart and the system of veins, arteries, and capillaries that carry blood throughout the body—work well. Sustaining optimal cardiovascular health is essential for general well-being and longevity.

Table of Contents

  1. CoQ10
  2. Vitamin D3 and K2
  3. Omega-3s
  4. Folate
  5. Berberine
  6. Natto (Nattokinase)
  7. Magnesium and Molecular Hydrogen
  8. Nitric Oxide Supplements (L-citrulline, L-arginine, Pine Bark Extract)
  9. Taurine
  10. Vitamin E and Heart Health
  11. Creatine
  12. Green Tea (EGCG)


While maintaining a balanced diet and engaging in regular exercise are key components of cardiovascular health, some supplements may also support heart health. However, it's crucial to remember, that supplements shouldn't take the place of a balanced diet or doctor-prescribed medication. 

Here are some cardiovascular supplements that have been investigated for possible help in maintaining cardiovascular health:

Best Supplements for CardioVascular Health

1. CoQ10

CoQ10 decreased all-cause mortality events, according to the Journal of the American College of Cardiology study. (17) Ubiquinol — the reduced, electron-rich form of CoQ10 that your body produces naturally — plays an important role in the electron transport chain of your mitochondria, where it facilitates the conversion of energy substrates and oxygen into the biological energy (adenosine triphosphate, or ATP) needed by your cells for life, repair and regeneration.

It’s a fat-soluble antioxidant, meaning it works in the fat portions of your body, such as your cell membranes, where it mops up potentially harmful byproducts of metabolism known as reactive oxygen species (ROS). As such, ubiquinol and CoQ10 supplements help protect your mitochondrial membranes from oxidative damage.

Many conditions, including heart disease, appear to be rooted in mitochondrial dysfunction.18 CoQ10 is used by every cell in your body, but especially your heart cells. Cardiac muscle cells have about 5,000 mitochondria per cell.19 For further comparison, mitochondria make up about 35% of the volume of cardiac tissue and only 3% to 8% of the volume of skeletal muscle tissue.20

In other research, CoQ10 has been found to help improve atrial fibrillation (AFib).21 AFib is an abnormal, often rapid, heart rhythm that occurs when the atria, your heart's upper chambers, beat out of sync with the ventricles, the heart's lower chambers. It's a common symptom in those with heart failure or heart disease. In addition, CoQ10 influences several other aspects of heart health, including:
  • High blood pressure — CoQ10 acts directly on your endothelium, dilating your blood vessels and lowering blood pressure.22,23 CoQ10 also decreases aldosterone, a hormone that makes you retain salt and water.24,25 When aldosterone goes down, excess salt and water are excreted through your kidneys, often causing your blood pressure to go down.
  • Systemic inflammation — Supplementing with 60 milligrams (mg) to 500 mg of CoQ10 for eight to 12 weeks can significantly reduce tumor necrosis factor alpha (TNF-α), IL-6 and C-reactive protein (CRP);26,27 three measures of widespread inflammation.
  • Stroke — Systemic inflammation, oxidative stress and nerve cell damage play a role in the development of stroke. Research suggests supplementing with CoQ10 can reduce ischemic lesions and improve outcomes in patients who have been treated with a statin drug after having a stroke (statins reduce CoQ10 levels in your body).28
Your body can naturally make CoQ10, but genetic alterations in metabolism, poor diet, oxidative stress, chronic conditions and aging can all interfere with CoQ10 production and lead to CoQ10 deficiency. Statin drugs can also deplete CoQ10.

Ubiquinol production ramps up from early childhood until your mid- to late 20s. By the time you hit 30, it begins to decline.29 Young people are able to use CoQ10 supplements quite well, but older people do better with ubiquinol, as it's more readily absorbed.

2. Vitamin D3 and K2

Studies (2017) have highlighted the importance of vitamin D for the prevention and treatment of heart disease, showing it plays a vital role in protecting and repairing damage to your endothelium. The findings also suggest vitamin D3:

- Helps trigger production of nitric oxide — a molecule known to play an important signaling role in controlling blood flow and preventing blood clot formation in your blood vessels

- Significantly reduces oxidative stress in your vascular system, which is important to help prevent the development and/or progression of cardiovascular disease

According to vitamin D researcher Dr. Michael Holick, author of “The Vitamin D Solution: A Three-Step Strategy to Cure Our Most Common Health Problem,” vitamin D deficiency — defined as a level below 20 ng/mL — can raise your risk of heart attack by 50%. 

An analysis of seventeen studies with over 300,000 people looked at the link between vitamin D intake and heart disease. Scientists found that taking 1,000 IU (25 mcg) of vitamin D daily reduced heart disease risk by 10% (Source).

Vitamin D has also been shown to have an anticoagulant effect. A decrease in 25-hydroxyvitamin D [25(OH)D] concentration has also been associated with an increased risk of venous thromboembolism (PubMed).

A Norwegian study (2018) published in the Journal of Clinical Endocrinology and Metabolism found “a normal intake of vitamin D” significantly reduces your risk of death if you have cardiovascular disease."

About 4,000 patients diagnosed with stable angina pectoris (chest pain caused by coronary heart disease) were followed for 12 years. The average age at the outset of the study was 62. Overall, those with vitamin D blood levels between 16.8 and 40 ng/mL (42 to 100 nmol/L) had the lowest mortality risk.

Vitamin D3 and K2 Dosage

Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.

We would recommend to take at least 1,000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.

Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg of vitamin K2, (not K1) which are important cofactors for optimizing vitamin D function. And, remember the only way you know what your vitamin D level is, is to test it. Most people are shocked how low their level is when they finally get around to testing it.


Food for thought: The Sun powers photosynthesis, the process by which plants convert sunlight into energy, fueling the entire ecosystem. Additionally, the sun’s rays also enable our bodies to produce vitamin D, essential for immune system, bone health and overall well-being.

3. Omega-3s

A 2024 review concluded:

A thorough analysis of omega-3 polyunsaturated fatty acids reveals both their remarkable therapeutic potential against a variety of diseases and their essential place in a normal diet. This study adds to the increasing amount of data that supports the use of n − 3 PUFAs in preventative and therapeutic approaches that are meant to improve human health and well-being by clarifying their mechanisms of action and emphasizing their applicability in formulation and development.

A 2022 peer-reviewed study found omega-3 fats decreased mortality from cardiovascular disease, while also reducing heart attacks and coronary heart disease events (7). This mirrors previous studies, which have also found beneficial effects of omega-3s on heart health. Omega-3 fats derived from krill oil, for instance, have been found to reduce triglyceride levels and help reduce cardiovascular risk (8).

Further, people with Type 2 diabetes who used omega-3 supplements had a lower incidence of hospitalization with heart failure — a form of heart disease in which the heart experiences ventricular dysfunction — in another study. (9)

However, according to a 2020 Cochrane review update of 86 RCTs (162,796 participants), the authors concluded:

This is the most extensive systematic assessment of effects of omega‐3 fats on cardiovascular health to date. Moderate‐ and low‐certainty evidence suggests that increasing LCn3 (long chain omega 3 fats) slightly reduces risk of coronary heart disease mortality and events, and reduces serum triglycerides (evidence mainly from supplement trials). Increasing ALA (alpha‐linolenic acid) slightly reduces risk of cardiovascular events and arrhythmia.

The key results from the 2020 Cochrane review update:

Increasing EPA and DHA has little or no effect on deaths and cardiovascular events (high‐certainty evidence) and probably makes little or no difference to cardiovascular death, stroke, or heart irregularities (moderate‐certainty evidence). However, increasing EPA and DHA may slightly reduce risk of coronary death and coronary events (low‐certainty evidence, coronary events are illnesses of arteries supplying the heart). To prevent one person having a coronary event, 167 people would need to increase their EPA and DHA, and 334 people would need to increase their EPA and DHA to prevent one person dying from coronary disease. EPA and DHA reduce triglycerides by about 15% but do not affect fatness or other lipids (high‐certainty evidence).

Eating more ALA (for example, by increasing walnuts or enriched margarine) probably makes little or no difference to all‐cause, cardiovascular or coronary deaths or coronary events but probably slightly reduces cardiovascular events and heart irregularities (moderate‐ or low‐certainty evidence). To prevent one person having a coronary event, 500 people would need to increase their ALA, 91 people to prevent one person having arrhythmia.

There is little evidence of effects of eating fish. EPA and DHA reduce triglycerides. EPA, DHA and ALA may be slightly protective of some heart and circulatory diseases.

An omega-3 index test is one of the most important annual health screens that everyone needs, and it’s a more important predictor of your heart disease risk than your cholesterol levels. Even research supported by the National Institutes of Health suggests an omega-3 test is a good predictor of overall health and all-cause mortality. (10,11)

That study measured the omega-3 index in 2,500 participants and found those with the highest omega-3 index had lower risks of heart problems and lower total mortality. The omega-3 index measures of the amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the membranes of your red blood cells (RBC). Your index is expressed as a percent of your total RBC fatty acids.

The omega-3 index has been validated as a stable, long-term marker of your omega-3 status, and it reflects your tissue levels of EPA and DHA. An omega-3 index over 8% is associated with the lowest risk of death from heart disease, while an index below 4% places you at the highest risk of heart disease-related mortality.

The ideal sources for EPA and DHA include cold-water fatty fish, like wild-caught Alaskan salmon, sardines, herring and anchovies. If you do not eat these fish on a regular basis, consider taking a krill oil supplement.

In addition, be aware that your omega-6 to omega-3 ratio should be about 1-to-1 or possibly up to 4-to-1, but most Americans consume far too many omega-6 fats and not enough omega-3. For optimal heart health, in addition to increasing your omega-3, it’s important to cut down on industrially processed seeds oils, often referred to as “vegetable oils,” found in most processed foods.

We recommend taking a maximum of 1 gram of omega-3 per day. Higher amounts could be risky, because EPA and DHA are both polyunsaturated fats (PUFAs) and, like linoleic acid (LA), are susceptible to oxidation and the production of dangerous aldehyde metabolites.

Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).

Caution: Two large clinical trials completed after these assessments found that taking 4 g/day of omega-3 supplements for several years slightly increased the risk of atrial fibrillation in people with CVD or at high risk of CVD. 

Some, but not all, large-scale randomized controlled trials (RCTs) investigating the effects of marine omega-3 fatty acids supplementation on cardiovascular outcomes have reported increased risks of atrial fibrillation (AF). The potential reasons for disparate findings may be dose-related.

In a Systematic Review and Meta-Analysis, published in Circulation 2021, 7 studies were included in the meta-analysis.

In RCTs examining cardiovascular outcomes, marine omega-3 supplementation was associated with an increased risk of AF. The risk appeared to be greater in trials testing >1 g/d.

Update: A 2024 study published in BMJ Medicine suggests that regular use of fish oil may contribute to atrial fibrillation and stroke among the general population.


4. Folate

The Journal of the American College of Cardiology study revealed that folic acid reduced stroke risk (12). Folic acid is the synthetic version of folate, or vitamin B9, and it’s the most important dietary determinant of homocysteine. Elevated levels of homocysteine (Hcy) are a risk factor for coronary artery disease and are found in most patients with vascular disease.13 According to a literature review published in Advances in Therapy (14):

“Several mechanisms have been proposed for Hcy’s pathogenesis related to vascular disease. Hcy can cause endothelial injury, dysfunction of DNA, proliferation of smooth muscle cells, oxidative stress, decreased function of glutathione peroxidase, impaired nitric oxide synthase, and inflammation.”

Evidence suggests that daily folic acid supplementation lowers homocysteine levels. “In fact, it has been shown that folic acid supplementation of 0.5 to 5.0 mg can lower Hcy levels by 25% and, thus, may decrease the risk of cardiovascular disease … Given that folic acid is cheap and effective, this should be a viable option for patients with high-risk for cardiovascular adverse events,” the researchers explained. (15)

In an animal study, folic acid was also found to prevent age-related structure changes and dysfunction of the heart that may lead to heart failure (16). It reduced cellular senescence, a hallmark of aging. The best way to increase your levels of this important micronutrient is to eat foods rich in natural folate, such as asparagus, avocados, Brussels sprouts, broccoli and spinach.

5. Berberine 

Berberine, a compound found in Chinese goldthread and barberry plants, has been used in traditional Chinese medicine (TCM) for thousands of years. It boasts health benefits ranging from improved cognitive function and immune system by reducing inflammation to controlled blood glucose levels.

A 2023 meta-analysis of 44 studies found berberine improved blood lipids, inflammation, and atherosclerosis with minimal risks. It also outperformed statins in reducing factors like stroke risk and artery plaque buildup.

One-third of people with Type 2 diabetes also have cardiovascular disease, according to a review published in Cardiovascular Diabetology. The two metabolic diseases are often interconnected. People with diabetes have a doubled risk of developing heart disease or experiencing a stroke in comparison to those without diabetes.

Emerging research also highlights berberine’s anti-diabetic potential. Studies show it may lower blood glucose, triglycerides, and insulin. One 2009 paper called it the “ideal medicine” for treating Type 2 diabetes, while a 2023 report found that berberine outperformed metformin, a drug that lowers blood glucose levels, in treating obesity and controlling blood lipids.

That said, high doses may cause cramping or loose stools. Therefore, working with a holistic doctor can prevent side effects.

Related: Best Berberine Supplements Review

6. Natto (Nattokinase)

Natto is a traditional fermented soybean dish widely consumed throughout Japan for thousands of years. Nattokinase, an enzyme from the fermented soy food natto, has been researched for its potential cardiovascular benefits.
“Nattokinase is an enzyme that breaks down unwanted blood clots in the blood circulation,” Gitte Jensen, research director at NIS Labs, a contract research laboratory, told The Epoch Times. Nattokinase can break down problematic blood clots by “digesting” fibrin, a protein that plays a central role in blood clotting.

“Fibrin is a molecule that is only wanted when we have a wound and we need to repair the wound,” Ms. Jensen said. However, when the body is inflamed, clumps of fibrin can form, contributing to atherosclerosis, she added.

Studies since the 1980s have explored whether nattokinase supplements could help prevent cardiovascular events and strokes.

While some studies found nattokinase did not provide meaningful cardiovascular protection, more recent research found higher-dose nattokinase improved biomarkers in people with atherosclerosis and high blood lipids.

One 2022 study published in Frontiers in Cardiovascular Medicine found that supplementing nattokinase for a year effectively managed atherosclerosis and high lipid levels. Another study showed nattokinase reduced plaque buildup by 36.6 percent compared to11.5 percent for statins.

Nattokinase prevents plaque buildup, a leading cause of heart attacks and strokes, according to Dr. David Brownstein, a board-certified family physician. Statins are often ineffective for this, he added.
 

7. Magnesium and Molecular Hydrogen

Magnesium

According to Dr Julian Whitaker:

If I had to choose just one supplement to use on a regular basis, it would likely be magnesium. This mineral is one of the most potent, versatile, and safe therapies available. Yet it is woefully underused in American medicine. The following stories and studies illustrate the healing power of miraculous magnesium.

Low levels of magnesium are a culprit in the development of inflammation and may play a role in hardening of your arteries as they inhibit the deposit of lipids on your arterialswalls and plaque formation. 

Use of the mineral also has significantly positive effects when administered intravenously (IV) as soon as possible after a heart attack. 

In a double-blind, placebo controlled trial, IV magnesium or normal saline was administered to 2,000 patients within 24 hours of their heart attack. Those who received the magnesium experienced 24% fewer deaths and within the following five years, the death rate was also 21% lower than those not treated with magnesium. IV magnesium has been used to treat patients with congestive heart failure and arrhythmias. 

Low levels have been found to be an important predictor of suddencardiac death and IV magnesium has been used to treat the onset of atrial fibrillation. The use of magnesium during an immediate cardiac event demonstrates the significant health benefits of the mineral. However, ensuring an adequate level of magnesium on a daily basis may help to prevent these cardiac events as the mineral is also closely associated with reducing the inflammatory response. 

A study in the European Journal of Clinical Nutrition determined there was an inverse relationship between levels of magnesium in the body of participants and the level of creactive proteins. The researchers concluded the beneficial effect of magnesium intake on chronic diseases could potentially be explained by the effect the mineral has on inhibiting inflammation.

Following the release of another study demonstrating the role inflammation plays in chronic disease, Dr. Carolyn Dean, magnesium expert and author of "The Magnesium Miracle," stated: 

"Cholesterol is not the cause of heart disease and the decades-long attempt to treat this condition with statin drugs has failed, because the true cause is inflammation." 

Dean went on to comment on another study that demonstrated magnesium deficiency contributes to an exaggerated response to oxidative stress and inflammation, saying: 

"This study shows that at the cellular level, magnesium reduces inflammation. In the animal model used, magnesium deficiency is created when an inflammatory condition is produced. Increasing magnesium intake decreases the inflammation. With magnesium being actively required by 600 to 700 enzyme systems in the human body, internal functions that reduce inflammation with the help of magnesium are being newly discovered every year. For example, magnesium has been found to be a natural calcium channel blocker, which is crucial because calcium in excess is one of the most pro-inflammatory substances in the body."

Our preference for magnesium supplementation is magnesium threonate as it appears to more efficiently penetrate cell membranes, including your mitochondria. It penetrates your blood-brain barrier and may help improve memory and it may be a good alternative to reduce migraine headaches.

Molecular Hydrogen

Molecular hydrogen is the smallest anti-oxidant. This paper (Mar 2022) reviews the basic research and recent application of hydrogen in order to support hydrogen use in medicine for ageing prevention and ageing-related disease therapy.

Molecular hydrogen has therapeutic and preventive effects on various organs. Through its anti-oxidative effect, hydrogen maintains genomic stability, mitigates cellular senescence, and takes part in histone modification, telomere maintenance, and proteostasis. In addition, hydrogen may prevent inflammation and regulate the nutrient-sensing mTOR system, autophagy, apoptosis, and mitochondria, which are all factors related to ageing. Hydrogen can also be used for prevention and treatment of various ageing-related diseases, such as neurodegenerative disorders, cardiovascular disease, pulmonary disease, diabetes, and cancer.
 
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).

Related: Best Molecular Hydrogen Tablets

Note: Most Molecular Hydrogen tablets have dual-ingredient formula and use pure elemental magnesium as its carrier and provides you with approximately 80 mg of magnesium per tablet. So, you receive also highly bioavailable magnesium for a healthy brain, muscles, cells, kidneys, and heart.

8. Nitric Oxide Supplements (L-citrulline, L-arginine, Pine Bark Extract)

Hypertension is a key risk factor for cardiovascular disease because it damages arteries by making them less elastic, reducing blood and oxygen flow to the heart and leading to heart disease. Additionally, lowering high blood pressure lowers the risk of cardiovascular events.

Nitric Oxide is a vasodilator, which means it relaxes the inner muscles of your blood vessels, widening them. Nitric oxide enhances blood flow and decreases blood pressure in this way. 

A study showed that nitric oxide supplementation appears to lower blood pressure in patients with prehypertension and might be beneficial as a routine supplementation for cardiovascular protection.

Many supplements are claimed to increase nitric oxide in the body and provide impressive benefits for health and performance.

They usually contain ingredients like nitrate or the amino acids L-citrulline and L-arginine. However, other supplements, such as French maritime pine bark extract, have also been shown to increase or maintain nitric oxide levels.

Erectile dysfunction is the inability to achieve and maintain an erection suitable for sexual intercourse.
Nitric oxide activates relaxation of corporal cavernosal smooth muscle tissue allowing more blood to flow into the penis, resulting in an erection. Several supplements, including L-citrulline, L-arginine and French maritime pine bark extract, have been proven to enhance nitric oxide levels in men with erectile dysfunction.

In one study was determine the effects of a single dose of citrulline malate (CM) on the performance of flat barbell bench presses as an anaerobic exercise and in terms of decreasing muscle soreness after exercise.

Those given citrulline malate had 40% less muscle soreness 24 and 48 hours after the exercise than those given a placebo.

In persons with type 2 diabetes, nitric oxide production is reduced. This results in poor blood vessel health, which can eventually lead to high blood pressure, kidney illness, and heart disease.

As a result, nitric oxide-increasing supplements may have important implications for diabetes therapy and disease prevention.

9. Taurine and Heart Health

Taurine plays a critical role in heart health by helping regulate heartbeat rhythm, supporting healthy blood pressure, and protecting against oxidative damage. It helps strengthens your heart muscle and promotes optimal blood flow—making it essential for lasting cardiovascular performance.

In a 2024 meta-analysis of 25 RCTs (randomized controlled trials), researchers from Taiwan (Nature 2024) concluded that taurine supplementation exhibits positive effects on multiple Metabolic Syndrome related factors, making it a potential dietary addition for individuals at risk of or already experiencing Metabolic Syndrome.

Further, taurine supplementation also offers promise for reducing the risk of metabolic syndrome, a condition that affects more than 1 billion people worldwide (Nature 2024).

Metabolic syndrome (MetS) is a cluster of conditions, including high blood pressure, high blood sugar levels, excess body fat around your waist and abnormal cholesterol or triglyceride levels, which increase your risk of heart disease, stroke and Type 2 diabetes. Taurine regulates several key metabolic parameters associated with the condition, including (Nature 2024):
  • Controlling lipid metabolism
  • Improving glycemic markers, such as fasting blood glucose and insulin levels
  • Anti-inflammatory effects

10. Vitamin E and Heart Health

Mainstream media often suggests that once heart disease sets in, it's irreversible, with treatments focused on managing symptoms and slowing further plaque buildup. However, a June 2024 study published in the journal Vascular Biology challenges this view, suggesting that α-tocopherol aids in reducing atherosclerosis and boosting heart function.

Conducted by researchers at the University of Antwerp, the study involved mice that develop unstable atherosclerotic plaques similar to those seen in advanced human cases. This close resemblance to human plaque instability provided a solid basis for studying how vitamin E affects cardiovascular health.

The mice were fed a Western-style diet with either a low or high dose of α-tocopherol over 24 weeks. Throughout the study, the researchers observed for changes in plaque thickness, the size of necrotic (dead cell) cores and overall heart function. Their goal was to see if high-dose α-tocopherol could stabilize these vulnerable plaques and support heart health beyond its usual antioxidant role.

Their findings showed that high-dose α-tocopherol exhibited positive effects, specifically reducing plaque buildup and dead cell areas within the carotid arteries, which are key factors in preventing plaque ruptures that lead to strokes and heart attacks. As the authors explained:

"[P]laque formation in the right common carotid artery (RCCA), as shown by the plaque formation index, was significantly decreased in mice treated with a high dose of α-tocopherol. Furthermore, plaque thickness in the RCCA was significantly reduced in mice treated with a high dose of α-tocopherol. In addition, a WD (Western diet) supplemented with 500 milligrams α-tocopherol per kilogram diet reduced the necrotic core area."

In addition to reducing plaque, α-tocopherol supplementation improved heart function among the high-dose group. Mice treated with high doses of vitamin E demonstrated enhanced left ventricular performance, as shown in increased measures of fractional shortening and ejection fraction, which are key indicators of effective blood pumping.

Moreover, a reduction in cardiac mass in the high-dose group points to a protective effect against cardiac hypertrophy, a condition that progresses to heart failure if left unchecked. Interestingly, the study found an unexpected increase in markers of lipid peroxidation, including oxidized LDL (oxLDL) and malondialdehyde, in the group receiving a high dose.

This effect suggests that, at higher doses, vitamin E contributes to oxidative stress instead of reducing it. These findings show that while vitamin E has clear benefits for reducing plaque and improving heart function, its effects vary on dosage. Taking the appropriate dose is important to reap its benefits and avoid any downsides.

11. Creatine

A study in the journal Nutrients (2024) looked at how creatine affects the blood vessels of older adults who aren’t very active.1 For four weeks, participants took creatine every day. Then, after a short break, they switched to a placebo so researchers could compare the results.
  • Creatine Helped Older Adults Improve Blood Flow in Just Four Weeks
  • Creatine helped make arteries more flexible — After four weeks of creatine use, their arteries worked better. Specifically, their endothelial function improved, meaning their blood vessels could relax and open more easily during blood flow. After taking creatine, flow-mediated dilation (FMD), which measures how much arteries expand when blood flow increases, improved from 7.68% to 8.9%. That sounds small, but even a 1% increase in FMD is linked to a 13% lower risk of heart problems.
  • Oxygen delivery through small blood vessels improved too — In smaller vessels, oxygen delivery to tissues also got a big boost. This matters because better oxygen flow helps your muscles, brain and organs recover, heal and perform more efficiently.
  • Creatine lowered fasting blood sugar and triglycerides — After 28 days, the participants’ blood sugar dropped from prediabetic levels to a healthier range. Their triglycerides, which are fats in the blood linked to heart disease, also went down significantly. These changes happened without any other lifestyle changes — just from adding creatine.
Your body uses the amino acid arginine to make creatine — but it also uses arginine to produce nitric oxide (NO), a gas that helps relax and open your blood vessels. When you get creatine from supplements, your body doesn’t need to use as much arginine to make it. That means more arginine is available to support healthy blood flow.

12. Green Tea (EGCG)

An American Journal of Clinical Nutrition 2011 meta-analysis suggests that green tea significantly reduces total cholesterol, including LDL or “bad” cholesterol, to 2.19 mg/dL in the blood. However, green tea didn’t affect HDL, or “good” cholesterol.
         

Omega-3, CoQ10 and Folate Supplements Boost Heart Health - Study

The study was published in the Journal of the American College of Cardiology (2022) with the objective of providing an up-to-date evidence-based diagram of the impact that micronutrients have on cardiovascular disease outcomes.

The researchers analyzed 884 randomized controlled clinical trials that included 27 micronutrients and 883,627 participants. The supplements tested included omega-3 and omega-6 fatty acids, folate, vitamin D, magnesium, L-arginine, coenzyme Q10 (CoQ10), melatonin, curcumin and quercetin, to name a few. These were among the supplements that suggested moderate to high-quality evidence for reducing risk factors associated with heart disease.

Specifically, the researchers found that omega-3 supplementation reduced heart disease mortality, heart attack and coronary heart disease events. Folate supplementation was associated with a reduced risk of stroke and CoQ10 helped reduce all-cause mortality events. The researchers concluded that their data highlighted the "importance of micronutrient diversity and the balance of benefits and risks to promote and maintain cardiovascular health in diverse populations."

How to Improve Heart Health Naturally?

A supplement is exactly what the word sounds like: a supplement, something extra to help support your heart-healthy lifestyle. Improving heart health naturally involves adopting a comprehensive healthy lifestyle habits that benefit the heart and cardiovascular system.
  • Eat balanced, nutrient-rich foods: Choose your meals carefully, with an eye towards their nutritional content. For instance, seafood promotes heart health with its natural omega-3 fatty acids content. Whole grains and high-fiber foods also support cardiovascular health. Lean protein, colorful veggies and healthy fats are excellent starting points. If you're vegetarian, plant-based diets can benefit your heart as well, just don't skimp on omega-3-rich foods like nuts and avocado.
  • Regular exercise: You don't need to be a "gym rat" to harvest the heart-friendly (and whole-body health) benefits of exercise. Finding exercises you enjoy doing is the first step to staying consistent. For example, walking, swimming, cycling and resistance training promote improved blood flow. Carve out 30 to 50 minutes a day, at least six days a week, and get your body moving. While cardio is great for your heart, resistance training, like weightlifting, helps you tone and maintain muscle mass. 
  • Manage a healthy weight: Maintaining a healthy body weight goes beyond looking good in your favorite jeans—it's essential for cardiovascular health. Excess weight can make your heart work harder, which could impact your health. 
  • Test yourself: Check on your health by getting annual lab tests. These examinations help you be proactive about maintaining cardiovascular health, making it easy to identify necessary lifestyle changes later in life.
  • Prioritize uninterrupted sleep: Uninterrupted sleep helps you control your stress levels, promotes peace of mind, and is associated with better overall health.
  • Quit smoking: When you smoke, you directly impact several aspects of your cardiovascular health, including blood oxygen levels, blood vessel function and blood pressure. Show your heart some love—pass on smoking.
It's about making small, sustainable changes that add up to big improvements in heart health over time. Always talk to a healthcare provider before starting any new exercise or diet regimen, especially if you have existing health conditions.

How to Repair the Damage and Protect Your Heart with Fiber

You don't have to guess whether your diet is putting your heart at risk. The damage shows up in your arteries long before you ever feel a symptom. If you've been eating a highly processed, low-fiber diet — or struggling with bloating, constipation, or blood sugar swings — it's time to step back and rebuild your gut and heart health from the ground up.

We are not going to tell you to just "eat more fiber" and hope for the best. That kind of advice ignores one of the most common problems I see: a damaged gut microbiome that can't handle fermentable fiber in the first place. You've got to fix the root before layering more fiber on top of dysfunction. Here's where to begin.
  1. Start by checking your gut's current condition — If you regularly feel bloated after meals, struggle with gas, go days without a bowel movement, or swing between constipation and loose stools, your gut is telling you something. These are signs your microbiome is imbalanced, your gut lining is inflamed, or both. Adding a bunch of fiber at this stage is like pouring fuel on a fire.
  2. Avoid fermentable fibers until your digestion calms down — You've probably heard that fiber "feeds good bacteria," but that only works if your microbiome is balanced to begin with. When it's not, fiber feeds the overgrowth, especially oxygen-tolerant bacteria that thrive in a leaky, inflamed gut. That's the fiber paradox — and it leads to more endotoxin, more inflammation, and even more plaque-promoting damage. For now, skip the leafy greens, raw vegetables, beans, and whole grains. Focus on easy-to-digest carbs like fruit and white rice. These provide clean fuel that doesn't ferment too fast or feed the wrong bacteria.
  3. Reintroduce the right types of fiber slowly and strategically — Once your bloating has subsided and your digestion becomes more regular, you've likely turned a corner. This is your green light to start feeding your fiber-fermenting bacteria again, but only with specific foods, in small doses. Start with resistant starches like cooked-and-cooled white potatoes, green bananas, or white rice that's been chilled. These feed butyrate-producing bacteria — the kind that nourish your colon cells, lower inflammation, and promote metabolic health. Then add small amounts of garlic, leeks, and onions, which are rich in prebiotic compounds.
  4. Support the bacteria that make butyrate, your gut's anti-inflammatory fuel — Butyrate is a short-chain fatty acid (SCFA) made when fiber is fermented by the right kind of bacteria. It fuels colonocytes (cells that line your colon), tightens your gut barrier, and reduces systemic inflammation — the exact mechanisms that protect your arteries from plaque buildup. Once you tolerate fermentable fiber, emphasize foods that increase butyrate naturally. That means adding in prebiotic foods slowly, staying consistent, and avoiding things that kill off good microbes like alcohol, vegetable oils high in linoleic acid (LA), and processed junk.
  5. Build your tolerance and personalize your fiber intake — Not everyone needs the same amount or type of fiber. If you're healing from gut damage, your tolerance will change over time. This is where personalization matters. You'll need to listen to your symptoms and track how you respond to new foods. Increase variety slowly, one ingredient at a time. Keep portions small at first. If you tolerate cooled potatoes, try a spoonful of lentils. If leeks go down well, try adding cooked organic oats. Give your microbiome time to adjust and rebuild the bacterial species that protect your heart and gut.
Fiber isn't the enemy, but it's not always your friend either, especially if your gut is compromised. Get your digestion back on track first, then add in healthy, fiber-rich foods. You'll not only avoid the kind of plaque that triggers heart attacks — you'll also feel stronger, lighter, and more stable in the process.
 

Best Supplements for CardioVascular Health - Buying Guide

A. Coenzyme Q10 (CoQ10)
1. Qunol Mega Ubiquinol CoQ10 100mg - BUY ON AMAZON

2. Solgar Ubiquinol Supplement 200 mg - BUY ON AMAZON 

B. Magnesium

3. Natural Rhythm Magnesium Taurate - BUY ON AMAZON

C. Omega-3 Fatty Acids
4. Sports Research Triple Strength Omega 3 - BUY ON AMAZON

5. Nordic Naturals Omega 3 - BUY ON AMAZON





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