The 9 Best Supplements for Heart Health, According to a Dietitian

Best Foods for Heart Health

Besides taking a supplement for heart health, there are many foods you can eat to give you heart health benefits. Foods that are high in fiber, antioxidants, vitamins, and minerals can all benefit your health. Here are some specific examples of foods that can benefit heart health:

• Blackberries. These dark, sweet berries are a good source of the antioxidant anthocyanin, vitamin C, vitamin K, and manganese. In addition, a one cup serving provides eight grams of fiber.
• Garlic. Garlic is a good source of antioxidants, vitamins, and can be a flavorful addition to many dishes. As noted above, a garlic supplement may have heart health benefits, but so does eating real garlic. Adding in more garlic can also help limit your use of adding salt when cooking which could be helpful for maintaining healthy blood pressure.
• Chia Seeds. These tiny seeds pack a powerful punch: they are a good source of many minerals, fiber, and omega 3’s. They can be used in many ways including adding in oatmeal, smoothies, dressings, salads, and yogurt.
• Leafy greens. Leafy greens are a known nutrition powerhouse, as they are a good source of many antioxidants, minerals, vitamins, and are high in fiber. 
• Yogurt. Low-fat dairy products like yogurt can be a great way to get many heart health nutrients like potassium, calcium, B vitamins, and a bonus source of gut-healthy probiotics.
• Avocados. Avocados are a rare fruit that is high in heart healthy fats. It is also a good source of fiber, potassium, magnesium, and vitamins C and E. You can use avocados many ways (besides the popular avocado toast) including: pasta sauces, dressings, puddings, and in smoothies.

Are Heart Health Supplements Beneficial?

According to The American Heart Association, there are many lifestyle modifications that can support heart health. These include regularly engaging in physical activity, consuming a balanced diet, avoiding smoking, limiting alcohol, and managing stress. If you do these modifications, you are setting yourself up for success and may not need supplements for heart health.

There are however certain situations in which heart health supplements may be beneficial:

• Those with high blood pressure: High blood pressure can damage your arteries and decrease blood flow to your heart and brain which can increase your risk of heart disease and stroke. Research shows some supplements may help lower blood pressure, including omega-3s, CoQ10, vitamin D, magnesium, and berberine. However, these should not replace any medication you take, and we recommend first speaking with a healthcare provider before starting a supplement.
• Those with high cholesterol: Increased levels of LDL cholesterol, or “bad” cholesterol, can build up on the walls of your blood vessels. This can increase your risk of heart disease and stroke. If you have high levels of LDL cholesterol, you might consider an EPA supplement (a type of omega-3 fat). Plus, Routhenstein suggests eating foods high in soluble fiber—like lentils, barley, and chia seeds—to help lower LDL cholesterol naturally. Fiber supplements, such as psyllium husk have also been shown to improve cholesterol levels.
• Those with elevated triglycerides (fat in the blood): High blood levels of triglycerides can contribute to thickening of the artery walls, which can increase risk of heart attack or stroke. If you have high levels of triglycerides (over 150 mg/dl), fish oil can help lower your levels. Consuming 2-4 grams of omega-3 fats EPA+DHA or EPA per day has been shown to improve triglyceride levels. “However, it is important to note that a meta-analysis of randomized control trials showed that above one gram of fish oil per day in supplemental form can increase the risk of atrial fibrillation, so supplement use and dosage [for omega 3’s] should always be discussed with healthcare professionals including a registered dietitian,” says Routhenstein. 
• Those with known vitamin or mineral deficiencies: If a healthcare provider determined you have a vitamin or mineral deficiency that could impact your heart, then taking a supplement for that specific nutrient may be beneficial. This includes vitamin A, B6, folic acid, calcium, magnesium, Vitamin D, C, and E.
• Those with allergies or intolerances: If you have an allergy to foods like fish, then you might consider an omega-3 supplement to ensure you get enough of these healthy fats. 

Who May Not Benefit From Heart Health Supplements

Supplements for heart health are not always necessary. There are certain groups who may not benefit from heart health supplements. This includes:

• Those without heart conditions: If you are healthy and are not at increased risk of heart disease, then supplements may not be necessary. We recommend focusing on lifestyle behaviors that support overall heart health.
• Those eating a balanced diet: If you eat a balanced diet and are not deficient in any vitamins or minerals that are related to heart health such as calcium, magnesium, omega-3 fats, or vitamin D, then taking a vitamin or mineral supplement may not be needed.
• Those taking certain medications: If you are taking any medications, you should consult with a healthcare provider before using supplements. Routhenstein says, “​​Certain supplements [should not be taken] with certain medications, which is why it is so important to consult with your health care team first, including your registered dietitian. For instance, fish oil or turmeric supplements may sound heart healthy, but if you are on a blood clotting/thinning medication, your risk of bleeding excessively increases.”

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Additionally, we interviewed Michelle Routhenstein, MS RD CDE CDN, a Registered Dietitian specializing in heart health who works with patients to help manage and prevent heart disease and heart attacks. 

What to Look For in Heart Health Supplements

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third-party certifications we can trust are ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

There is always risk of contamination with supplements, so it is important to choose those that have been third party tested. Contamination with heavy metals can be possible in certain fiber supplements, and fish oil supplements can go rancid which means their beneficial effects go down. This can result in an unpleasant taste and can reduce safety and efficacy. In addition to opting for a supplement that has been third party tested, always follow the manufacturer’s tips for storage and expiration date.

Form

Supplements for heart health come in many forms, including pills, capsules, softgels, and liquids. Certain supplements may contain added ingredients such as B vitamins, vitamin C, or stabilizers. It is best to check labels to be certain that you know what a supplement contains.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Be sure to check supplement labels to see what ingredients may be present.

Medication Interactions: Certain supplements should be avoided or taken with caution if you are using particular medications. If you take blood thinning medication or medication that lowers blood pressure, please discuss fish oil supplementation with a healthcare provider.

Fiber supplements may interact with diabetes medications, and may interfere with your body’s ability to absorb certain medications such as tricyclic antidepressants, carbamazepine, digoxin, lithium, or diabetes medications.

Vitamin D, folate, and magnesium can also interact with certain medications. If you are taking medications, consult with a healthcare provider before using supplements for heart health.

Added Ingredients: Supplements may contain added ingredients such as vitamins, minerals, caffeine, or herbs. When possible, it’s best to choose supplements without these added ingredients especially if you have any medical conditions or take other medications.

Dosage

The dosage will vary based on your supplement of choice. Routhenstein says, “It is important to assess the dosages of all supplements; many people think that more is better and that simply is not true. Having mega-doses of certain nutrients in supplemental form can lead to toxicity, cardiac arrhythmias, GI distress, and kidney and liver damage.” You should always review dosing with a healthcare provider.

How Much is Too Much?

Taking high doses of certain nutrients can lead to toxicity or cause other issues. Taking high doses of folate can mask a vitamin B12 deficiency, while taking high doses of magnesium can lead to GI upset, nausea, irregular heartbeat, and cardiac arrest. Taking too much vitamin D can cause high calcium and phosphorus levels in the blood, and too much fiber can lead to gas and bloating. It is important to avoid exceeding nutrient upper limits established by the National Institute of Health Office of Dietary Supplements.