What Actually Works for Heart Health?
Cardiovascular disease is the leading cause of death. Can supplements help? Some can, most can't. Here's what the research says.
TL;DR
Best evidence: Omega-3 (especially EPA), Fiber (lowers cholesterol), CoQ10 (if on statins). Moderate evidence: Plant sterols (cholesterol), Magnesium (blood pressure). Doesn't work: Most "heart health" blends, garlic pills, red yeast rice (unregulated statin).
Strong Evidence
Lowers triglycerides, reduces cardiovascular events
Note: High-dose EPA (Vascepa) shown to reduce events by 25%
Lowers LDL cholesterol by 5-10%
Note: Psyllium, oats, beta-glucan all work. Food preferred.
Reduces statin side effects, supports heart muscle
Note: Especially important if taking statins
Moderate Evidence
Lowers LDL cholesterol by 5-15%
Note: Often added to spreads and foods
May modestly lower blood pressure
Note: Effect is small. ~2-3 mmHg systolic.
Lowers blood sugar and LDL cholesterol
Note: Potent. Can interact with medications.
Weak/No Evidence
Meta-analyses show minimal benefit
Note: May help blood pressure slightly. Eat garlic instead.
Contains monacolin K (basically a statin)
Note: Unregulated. Doses vary wildly. Use real statins if needed.
Large trials show no benefit, possible harm
Note: Once thought helpful. Now we know better.
Real Talk
Heart disease is largely about lifestyle: diet, exercise, not smoking, managing stress and sleep. Supplements play a small supporting role. High-dose omega-3 is the star player here. Most "heart health" formulas are expensive placebos.
What Else Actually Helps
- Exercise. 150+ minutes moderate activity weekly
- Mediterranean diet. consistently shown to reduce events
- Don't smoke. biggest modifiable risk factor
- Manage stress. chronic stress damages heart
- Blood pressure control. most important metric
The Bottom Line
High-dose omega-3 (2-4g EPA+DHA) has real evidence. Fiber lowers cholesterol. CoQ10 if on statins. Beyond that, lifestyle matters more than any supplement.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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