Foundations for Heart Health: Diets and Supplements
- 4 days ago
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Updated: 1 day ago
Exploring Heart‑Healthy Foods and Supplements: Proven Ways to Support Your Heart and Help Lower Cholesterol
The Mediterranean Diet Really Is Good for You — And, no, it’s not just "rabbit food"
Foundations for Heart Health: Diets and Supplements
The Mediterranean Diet
Scientists have studied the Mediterranean diet for decades, and the results keep pointing in the same direction: people who eat this way tend to live longer, have healthier hearts, and age more gracefully. These findings don’t come from one single study — they come from many independent research teams across different countries, all showing similar benefits.
There are populations living in "blue zones" - areas in which people live into their 90s. Many of these populations eat foods similar to the Mediterranean diet, and findings indicate lower rates of heart disease, lower overall mortality, better metabolic health, and healthier aging over time.
The Mediterranean Diet
Scientists have studied the Mediterranean diet for decades, and the results keep pointing in the same direction: people who eat this way tend to live longer, have healthier hearts, and age more gracefully. These findings don’t come from one single study — they come from many independent research teams across different countries, all showing similar benefits.
This approach is part of the broader Foundations for Heart Health: Diets and Supplements, which emphasize long‑term eating patterns that support cholesterol, inflammation, and overall cardiovascular wellness.
There are populations living in "blue zones" - areas in which people live into their 90s. Many of these populations eat foods similar to the Mediterranean diet, and findings indicate lower rates of heart disease, lower overall mortality, better metabolic health, and healthier aging over time.
Key Components of Mediterranean Diet
Olive oil as the primary fat. Use extra‑virgin olive oil as your main cooking and dressing fat. (Attach your ConsumerLab link here.)
Vegetables, fruits, legumes, whole grains. These foods form the base of the Mediterranean diet. Beets are especially powerful: relax blood vessels, improve blood flow, reduce blood pressure, enhance exercise performance, provide antioxidants that reduce inflammation, protect blood vessels from oxidative stress, help lower cholesterol, help stabilize blood sugar, and support endurance.
Nuts and seeds Rich in healthy fats, fiber, and plant sterols that support cholesterol balance.
Fish 2–3× weekly Includes salmon, sardines, shrimp, tuna — even canned. Choose water‑packed or olive‑oil‑packed options. Albacore has the most omega‑3s. Look for lower‑sodium varieties.
Chicken Grilled, baked, roasted, or sautéed in olive oil.
Eggs Often consumed in moderation — typically up to 4 per week, though some people eat more.
Minimize red meat If you eat it, choose lean cuts and small portions.
Limit sweets Especially baked goods, candies, ice creams, and other high‑sugar foods. This is crucial for high triglycerides.
Wine (optional) Red wine contains antioxidants that may reduce vascular inflammation, improve blood vessel function, and raise HDL. Women: 1 drink/day. Men: 1–2 drinks/day. Not every day. Only if you already drink. Avoid entirely if you have alcohol‑related problems.
Healthier cheeses (in moderation). Goat cheese, feta, part‑skim mozzarella, low‑fat cottage cheese, low‑fat ricotta. Mayo Clinic guidance: Enjoy moderate portions. Limit cheese intake. Serving size is about four dice.
Healthier breads (in moderation). Some very delicious breads can be part of the Mediterranean diet when you choose whole‑grain varieties. The best options include whole‑grain bread, whole‑wheat sourdough, multigrain or seeded loaves, whole‑grain pita, and true fermented sourdough.
Don't worry. You'll get used to it.
Foods & Additives to Avoid (American Heart Association & Mayo Clinic)
Trans fats — partially hydrogenated oils, baked goods, fried fast foods (raise LDL, lower HDL, increase inflammation, accelerate plaque formation)
Excess sodium — processed meats, canned soups, frozen meals, snack foods (raises blood pressure, increases arterial stiffness, strains the heart)
Processed meats — bacon, sausage, hot dogs, deli meats, pepperoni (increase inflammation, raise blood pressure, damage endothelial function)
Refined carbohydrates & added sugars — white bread, many honey‑wheat breads, pastries, sugary cereals, soda (spike blood sugar, raise triglycerides, worsen insulin resistance)
Ultra‑processed foods — chips, packaged desserts, fast food (promote inflammation, increase LDL, impair metabolic health)
Excess saturated fat — fatty beef, pork, butter, cream, high‑fat dairy including some cheeses (raises LDL, contributes to plaque buildup)
Nitrites/nitrates — found in processed meats (form compounds that damage blood vessels and increase oxidative stress)
High‑fructose corn syrup — soda, sweetened drinks, processed snacks (raises triglycerides, promotes fatty liver, worsens insulin resistance)
Artificial trans fats — some imported packaged foods (dramatically raise LDL and inflammation; highest risk for heart disease)
Artificial colors & preservatives — associated with inflammation and metabolic dysfunction
Deep‑fried foods — oxidized oils raise LDL, damage arteries, increase inflammation.
Sugary drinks — soda, sweetened teas, energy drinks (spike glucose, raise triglycerides, increase metabolic syndrome risk)
Excess alcohol — raises blood pressure and triglycerides, weakens heart muscle.
While not all sources are “evidence‑based,” you can find practical Mediterranean diet recipe ideas in several places:
Consider a highly rated recipe book, Taste of Home Mediterranean Made Easy: 321 Recipes for Light & Healthy Everyday Meals: Order from Amazon - currently priced at around $15 or $16.
AI programs like Copilot, ChatGPT, and Claude can generate recipes for you (i.e., type in "suggest a Mediterranean diet recipe for me using chicken"). It can even customize weekly Mediterranean meal plans if you ask.
The Harvard School of Public Health offers Mediterranean diet guidance and recipe ideas.
Why the Mediterranean Diet Works
Rich in monounsaturated fats (olive oil) — improves HDL and reduces LDL
High in polyphenols — lowers inflammation and supports vascular health
Emphasizes fish — omega‑3s stabilize heart rhythm and improve vascular function
Naturally low in processed foods and added sugars — Reduces metabolic stress (like blood pressure swings, inflammation, and oxidative stress), supports healthy cholesterol.
The Mediterranean diet isn’t about strict rules — it’s about a long‑term pattern. Taking a day off for a favorite non-Mediterranean restaurant, a celebration, a craving, or a special meal is completely compatible with Mediterranean eating.
READ LABELS
Try to read that fine print. Companies almost always make the print really small — tough for both young and old eyes. Sometimes I wonder if they do this on purpose so you can’t read the nasty ingredients they slip into your foods. Anyway, try to read them. Look for things you want to avoid (the items listed above). If you can’t read it, take a photo with your phone and enlarge it, download a magnifying app, or use a regular magnifying glass.
Heart Healthy Supplements
These supplements can support cardiovascular health, but they do not replace prescribed medications or individualized medical care. Always review supplements with your clinician, especially if you take heart or blood‑thinning medications.
Consider Adding Evidence‑Supported Supplements for Heart Health
Most of the following are easily available as supplements; you just need to know which to choose (see links where available below). Those with a star* get the highest ratings for cardiovascular benefits; others are of modest benefit.
*Omega‑3 Fatty Acids (EPA/DHA – Fish Oil)
Benefits: Lower triglycerides; support heart rhythm; reduce inflammation; support plaque stability
Evidence: REDUCE‑IT Trial (NEJM), NIH ODS – Omega‑3; Mayo Clinic; NCCIH.
Benefits: Supports mitochondrial function in the heart and therefore muscle energy; may improve heart‑failure symptoms.
Evidence: Q‑SYMBIO Trial, Mayo Clinic; NIH ODS.
Benefits: Helps regulate vascular relaxation, blood pressure, and heart rhythm; may help decrease triglycerides modestly and slightly increase HDL (especially in those who are magnesium deficient).
Evidence: Meta‑analyses show BP reduction at ≥400 mg/day, NIH ODS; Cleveland Clinic; Harvard Health.
*Plant Sterols / Stanols
Benefits: Reduce LDL cholesterol by 5–15% at 2 g/day.
Evidence: Included in cholesterol‑management guidelines, Mayo Clinic; British Heart Foundation; NIH ODS.
Want something natural? Over-the-Counter products containing sterols and stanols include: CholestOff® - a plant sterol supplement. (Nature Made CholestOff Plus is a top pick of ConsumerLabs (a very reputable third-party testing agency). If you would like to support this site and also receive a shipping discount, please order here).
Flora ProActiv® spreads
All three products use plant sterols or stanols—natural compounds that help lower LDL cholesterol. National Lipid Association (NLA) recommends that 2 grams/day of plant sterols or plant stanols can lower LDL by 8–10%. They specifically cite fortified foods (like Benecol and Flora ProActiv) and supplements (like CholestOff) as effective sources.
*Red Yeast Rice
Benefits: Lowers LDL 15–25% (contains monacolin K).
Evidence: Comparable to low‑dose statins, NCCIH; Mayo Clinic; FDA Consumer Safety Update.
*Beetroot
Benefits: Boosts nitric oxide, decreases vessel stiffness, and improves blood vessel dilation, thereby lowering blood pressure.
Evidence: NIH, BJN, AHA
Benefits: Improves LDL, triglycerides, blood sugar, and inflammation.
Evidence: Multiple RCTs (Frontiers in Pharmacology), Cleveland Clinic, NIH, botanical monographs.
*Vitamin K2 (MK‑7)
Benefits: Helps regulate calcium in the blood vessels, which is important: Arterial calcification is dangerous - it makes arteries stiff, narrow, and unable to deliver enough blood and oxygen— increasing the risk of heart attack, stroke, and heart failure. Evidence: Rotterdam Study + small RCTs, NIH ODS; Mayo Clinic.
Benefits: Modest reductions in blood pressure and LDL; may slow plaque progression. Evidence: Cochrane Review; small RCTs, NCCIH; Mayo Clinic.
Benefits: Supports cardiovascular health; deficiency increases cardiovascular risk. Evidence: VITAL Trial (NEJM), NIH ODS; Mayo Clinic.
Hawthorn
Benefits: May mildly reduce cholesterol and also supports circulation and cardiac output; Improves exercise tolerance and symptoms in mild heart failure.
Evidence: Cochrane Review, NCCIH; Mayo Clinic.
*Psyllium fiber (i.e., Metamucil)
Benefits: Lowers LDL cholesterol; improves overall lipid profile
Evidence: FDA Federal Register
Turmeric/Curcumin
Benefits: Anti‑inflammatory and antioxidant that may help reduce cholesterol; supports vascular health
Evidence: PubMed
Green Tea Extract
Benefits: Green tea is rich in polyphenols that support endothelial (blood vessel) function, reduce inflammation, reduce oxidative stress, and support healthy cholesterol.
Evidence: Science Direct
Fenugreek
Benefits: Contains soluble fiber and saponins, which may help reduce cholesterol absorption.
Evidence: Medical News Today
Benefits: Helps improve lipid metabolism, reducing LDL and triglycerides.
Evidence: PubMed
Cardamom
Benefits: May have antioxidant and anti-inflammatory properties that may benefit cholesterol.
Evidence: PubMed
Artichoke Extract
Benefits: Modest LDL reduction, improves cholesterol metabolism and vascular endothelial function, and supports vessel dilation, which may help lower blood pressure.
Evidence: British Journal of Nutrition, Hypertension (American Heart Association
journal), and the European Journal of Nutrition
Others with modest benefits: ALA (small effects), Lycopene (small effects), Resveratrol, Vitamin C, Vitamin E
A Note About Niacin
Are you still taking Niacin to lower cholesterol? Please note that after being recommended for years because it raises HDL, lowers LDL, and improves triglycerides, newer high‑quality research has shown that niacin does not reduce heart attack or stroke risk. Although it improves cholesterol numbers, niacin does not meaningfully improve arterial structure and function: the HDL it raises is largely non‑functional, and the lipid changes don’t stabilize plaque. More importantly, recent NIH‑funded studies found that niacin produces inflammatory metabolites (2PY and 4PY) that may increase vascular inflammation and counteract its cholesterol benefits. In modern trials where patients are already on statins, adding niacin provides no additional cardiovascular protection. It introduces more side effects, which is why guidelines no longer recommend it for preventing heart attacks or strokes.
A Closer Look at Cholesterol
Controlling Cholesterol
You don't want much of this stuff floating around in your vessels. You really don't.
A standard cholesterol panel looks at LDL, HDL, and triglycerides. LDL and triglycerides are the particles that contribute to plaque buildup inside your blood vessels, raising the risk of heart attack and stroke. These numbers are healthiest when they’re in the normal or low range.
HDL is the “good” cholesterol. Its job is to carry cholesterol away from your arteries and back to the liver, where it can be broken down and removed. Higher HDL generally means better protection.
Some people struggle with cholesterol because of genetics. Others develop issues through diet, weight, inactivity, smoking, or other lifestyle factors. No matter the cause, keeping your cholesterol in a healthy range is one of the most important things you can do for your heart and blood vessels.
Left unchecked, cholesterol buildup and atherosclerosis can narrow blood flow, weaken vessel walls, and set the stage for heart attacks, strokes, and other serious complications. Managing your numbers early—and consistently—helps protect your heart long term.
I have met so many people who have high cholesterol and/or triglycerides and do not want to take statins, do not like them, or cannot tolerate them due to muscle aches and pains. I cannot stress how important it is to take care of your cholesterol. It lines your blood vessels with plaque that can sometimes break off and travel to critical areas like the heart, lungs, and brain — or block vessels entirely, preventing blood from circulating where it needs to go.
If you develop body aches and pains from your cholesterol medication (typically statins), speak to a healthcare provider about alternatives and consider trying CoQ10 — sometimes it helps with these side effects. Don't just stop your medication without discussing it with your provider first!
Otherwise, try these measures in conjunction with your medications (if you take statins or fibrates) — work with your PCP to see if your cholesterol is coming down. Some of these may help, but keep this in mind: if your cholesterol is genetic, it is harder to control with diet and supplements alone.
Foods as a Means of Lowering Cholesterol
In Addition to Lowering Your Cholesterol with Supplements (above), You Can Help Lower Your Cholesterol With These Foods -
LDL‑Lowering Foods
Oats/oat bran — ↓ LDL (beta‑glucan fiber)
Barley — ↓ LDL
Beans/legumes — ↓ LDL
Flaxseed/chia seeds — ↓ LDL
Soy protein — ↓ LDL
Dark leafy greens — ↓ LDL (bind bile acids)
Nuts (almonds, walnuts, pistachios) — ↓ LDL, ↑ HDL
Olive oil — ↓ LDL, ↑ HDL
Avocado — ↓ LDL, ↑ HDL
Plant sterols — ↓ LDL (block cholesterol absorption)
Vegetable oils (canola, corn, soybean)
Nuts
Seeds (sunflower, sesame)
Whole grains (wheat germ, bran)
Legumes
Avocados
Fruits & vegetables (small amounts)
Green tea — ↓ LDL (catechins)
Berries — ↓ LDL (polyphenols/flavonols)
Cruciferous vegetables — ↓ LDL (broccoli, cauliflower, Brussels sprouts)
Dark chocolate — ↓ LDL (cocoa flavonols; low‑sugar)
Triglyceride‑Lowering Foods
Fatty fish (EPA/DHA) — ↓ triglycerides, ↑ HDL (salmon, sardines, mackerel, herring, trout, tuna, anchovies)
High‑fiber foods — ↓ triglycerides (vegetables, legumes, whole grains)
Low‑added‑sugar fruits — ↓ triglycerides (berries, apples, citrus)
Nuts — ↓ triglycerides
Green tea — ↓ triglycerides
Flaxseed/chia seeds — ↓ triglycerides
HDL‑Increasing Foods
Olive oil — ↑ HDL
Nuts — ↑ HDL
Avocado — ↑ HDL
Fatty fish — ↑ HDL
Soy — ↑ HDL
Dark chocolate (70% and above)— ↑ HDL
Plaque‑Reducing / Artery‑Protective Foods
Berries — antioxidants reduce arterial stiffness
Grapes, apples, plums, raspberries, blueberries — polyphenols improve vessel function
Cruciferous vegetables — protect blood vessels.
Olive oil & olives — reduce oxidative stress
Nuts — support arterial lining.
Fatty fish — reduce inflammation & plaque progression
Whole grains — improve vascular health
Legumes — improve lipid profile.
Low‑fat dairy — supports cardiometabolic health.
Probiotic‑rich foods — improve lipid absorption & inflammation (yogurt, kefir, fermented foods)
Foods to Avoid if You Have High Cholesterol
Try to avoid these as much as possible. They can be packed with cholesterol! Fried foods, fatty or processed meats, full‑fat dairy, pastries with trans fats, refined carbs, added sugars, tropical oils, fast‑food items, and excess alcohol, as these raise LDL cholesterol and triglycerides.
Your Other Options...
A Look at Statins...
Please don't be that mom who comes into my clinic who tells me she has 5 young kids and super high triglycerides and is not doing anything about it!
Statins are the medications your healthcare provider typically prescribes when cholesterol is high, or your cardiac calcium score shows plaque buildup. While we don't like being on prescription medications, sometimes we need them, and these almost always work. They may not reverse things much, but theycan keep things from getting worse! Statins are some of the most researched heart‑health medicines available.
What Statins Do
Statins lower LDL (“bad”) cholesterol, and they also reduce triglycerides to a modest degree. But their biggest benefits go beyond cholesterol.
Why and How Statins Protect the Heart
Statins help:
Reduce vascular inflammation
Improve endothelial function (blood vessel health)
Stabilize plaque so it’s less likely to rupture (when a blood vessel ruptures, a blood clot forms (blood clots cause BIG problems like strokes and heart attacks)
Reduce oxidative stress that damages arteries.
These effects are a major reason statins lower the risk of heart attack and stroke.
Common Statins
Atorvastatin (Lipitor)
Rosuvastatin (Crestor)
Simvastatin (Zocor)
Pravastatin (Pravachol)
Lovastatin (Mevacor / Altoprev)
Fluvastatin (Lescol)
Side Effects from Statins
Some people are very concerned about the side effects or do have side effects from statins. Actually, most people tolerate statins very well, but like any medication, they can cause side effects. Here is a list of potential side effects:
Common Statin Side Effects
These are the ones people notice most often.
Muscle aches or soreness Usually mild. Often improves with dose adjustment or switching statins.
Fatigue or low energy Can occur early on; often fades over time.
Digestive issues Mild nausea, constipation, or stomach upset.
Headache Typically short‑term.
Less Common Side Effects
These happen in a smaller percentage of people.
Muscle inflammation (myositis) More serious than simple soreness; rare.
Liver enzyme elevation Usually mild and reversible; monitored with blood tests.
Sleep changes Some people report vivid dreams or insomnia.
Memory fog or “brain haze” Uncommon and usually reversible.
Rare but Serious Side Effects
These are uncommon but important for readers to know.
Rhabdomyolysis Severe muscle breakdown; extremely rare.
Severe liver injury Very rare; statins are considered safe for the liver overall.
High blood sugar Small increase in diabetes risk in predisposed individuals.
If you are on statins and feel you are struggling with these side effects, don't just come off your medication unless you are suffering severe side effects. Speak to a healthcare provider. They may do one of several things for example, begin with a lower dose and increase gradually to help your body adjust; change to a different statin; change to taking it at night; check and correct vitamin D levels; add CoQ10; check for interactions with other medications; and check your diet (no grapefruit juice!); or they may even consider very other day dosing. There are plenty of things that can be done.
What About Statins, Alcohol, and Liver Concerns?
Many people worry that taking a statin while drinking alcohol will “overload” the liver. It’s a common fear, but the evidence shows that statins are very safe for the liver, even in people who drink moderately. Most liver issues linked to statins are mild, temporary enzyme changes — not liver damage.
Alcohol does affect the liver, but the combination of moderate drinking + statins is usually safe. The real concern is heavy or chronic alcohol use, because that already stresses the liver.
Because of possible liver effects, providers often check a liver function test along with cholesterol levels.
Safety Reminder
These supplements can support cardiovascular health, but they do not replace prescribed medications or individualized medical care. Some might also interact with your current medications or other supplements. Always review supplements with your clinician or a pharmacist, especially if you take heart or blood‑thinning medications.
And, yes, if I can save just ONE life with my words here, I will be happy. That's what I am here for.
