Heart Health
Evidence-based natural approaches to cardiovascular health — from diet and movement to key nutrients and risk factor management.
This page is for educational purposes only. It does not replace medical advice. If you have a diagnosed heart condition, always work with your cardiologist or GP.
Key nutrients for heart health
The compounds with the strongest evidence for cardiovascular support.
Omega-3 (EPA/DHA)
Grade A1–4g/day
Reduces triglycerides by 15–30%, lowers cardiovascular event risk at high doses.
CoQ10
Grade B100–300mg/day
Reduces blood pressure by ~5/3 mmHg. Essential for statin users — replenishes depleted CoQ10.
Magnesium
Grade A300–400mg/day
Reduces blood pressure by 3–4 mmHg. Deficiency strongly linked to arrhythmia and CVD risk.
Vitamin K2 (MK-7)
Grade B90–180mcg/day
Directs calcium away from arteries into bones. Reduces arterial calcification in RCTs.
Berberine
Grade A500mg 2–3×/day
Reduces LDL by 20–25% and triglycerides significantly. Comparable to low-dose statins in some trials.
Nattokinase
Grade B2000 FU/day
Fibrinolytic enzyme that reduces blood viscosity and clot formation. Lowers blood pressure modestly.
6 natural strategies with strong evidence
Ranked by effect size across the best available research.
Mediterranean dietary pattern
The PREDIMED trial showed a 30% reduction in major cardiovascular events with a Mediterranean diet supplemented with olive oil or nuts. The strongest dietary evidence for CVD prevention.
High-intensity interval training
The Norwegian 4×4 protocol (4 min at 90% max HR × 4 sets) improves VO2 max by 10–15% in 8 weeks — the single strongest predictor of cardiovascular longevity.
Reduce sodium to <2g/day
Each 1g reduction in daily sodium reduces systolic blood pressure by ~2 mmHg. Processed food accounts for 70% of dietary sodium — cooking from whole foods is the most effective intervention.
Quit smoking (or never start)
Smoking doubles cardiovascular risk. Within 1 year of quitting, CVD risk drops by 50%. Within 15 years, risk approaches that of a non-smoker.
Manage chronic stress
Chronic psychological stress elevates cortisol, increases inflammation, and raises blood pressure. Mindfulness-based stress reduction (MBSR) reduces systolic BP by 4–5 mmHg in RCTs.
Prioritise 7–9 hours of sleep
Sleeping fewer than 6 hours per night increases cardiovascular risk by 20–30%. Sleep deprivation raises blood pressure, increases inflammation, and impairs glucose metabolism.
Modifiable risk factors
The factors you can actually change — and the natural approaches with the best evidence for each.
Heart health articles
Evidence-reviewed articles on cardiovascular health, diet, and natural approaches.
Artery-Cleansing Foods: What the Evidence Shows
The foods with the strongest evidence for reducing arterial plaque and supporting endothelial function.
Heart & Artery Healing: Natural Approaches
Natural compounds and lifestyle approaches with the best evidence for cardiovascular repair and protection.
Hiking and Cardiovascular Health
How regular hiking affects VO2 max, blood pressure, and long-term cardiovascular risk.
The Norwegian 4×4 Protocol for Heart Health
The Norwegian 4×4 interval protocol has the strongest evidence base for improving VO2 max in adults.
High-Phenolic Olive Oil and Cardiovascular Risk
High-phenolic olive oil reduces LDL oxidation and inflammatory markers — here is what the research shows.
Blue Zones Mediterranean Diet and Heart Health
The Mediterranean dietary pattern has the strongest evidence of any diet for cardiovascular protection.
Ready to build a heart-healthy routine?
The Heart Health Plan gives you a structured 7-day protocol with nutrition, movement, and supplement guidance.
Start the Heart Health Plan