A healthy heart is essential for overall well-being. From pumping nutrient- and oxygen-rich blood throughout your body to helping remove waste and toxins, your heart works hard to keep you alive and functioning at your best.

With heart disease remaining the No. 1 cause of death in the United States, it’s clear that taking proactive steps to keep your heart in tip-top shape is paramount. One of the best ways to do this is by focusing on lifestyle factors, like physical activity, diet, sleep and stress management. Dietary supplements have also become increasingly popular for people looking to support their cardiovascular health. But with so many options—and conflicting research on which ones are actually worth taking—navigating the supplement aisle can be challenging. 

We consulted expert dietitians to uncover the key supplements that may make a difference in supporting heart health. Whether you’re looking to lower total cholesterol levels, improve blood pressure or enhance overall cardiovascular function, this article takes a closer look at five of the best supplements for heart health to help you make an informed decision. Your heart works tirelessly for you—it’s time to return the favor.

1. CoQ10

Short for coenzyme Q10, CoQ10 is a compound produced by the body that helps generate energy in cells and acts as a powerful antioxidant to help protect against cellular damage. It’s found in almost every cell in the body, though the highest levels of CoQ10 are found in the heart, liver, pancreas and kidneys. 

“While produced in all cells, production can decline with age and levels are often found to be lower in those with heart disease,” says Kelly Jones, M.S., RD, a sports-certified registered dietitian. Because of declining CoQ10 levels, research suggests that CoQ10 supplements may help improve heart muscle function and protect against negative cardiovascular outcomes, including death. ,

There are two forms of CoQ10 found in supplements: ubiquinone and ubiquinol. Both forms are found naturally in the body. However, they differ slightly in their chemical structure, with ubiquinol being the reduced or active form of CoQ10. While ubiquinol is thought to be more readily absorbed, research suggests that ubiquinone is more protective against heart disease, especially if you have heart failure. 

2. Fish Oil

If you don’t eat fish, you’re likely missing out on a key nutrient for heart health: omega-3 fatty acids. Derived from fatty fish like salmon, fish oil supplements provide concentrated doses of omega-3s, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “These omega-3s have been shown to provide a range of cardiovascular benefits, including reducing inflammation, lowering triglycerides, improving heart rate variability and protecting blood vessels,” says Tony Castillo, M.S., RD, LDN, a sports and performance dietitian and owner of Nutrition For Performance in Florida.

While more research is needed, one study found that people taking a fish oil supplement had a 16% reduced risk of heart disease compared to those who didn’t take fish oil.

“While some studies have raised questions about potential risks, like atrial fibrillation or stroke [when taking fish oil supplements] in certain populations, the overall evidence suggests that fish oil can be a valuable tool for improving heart health when used appropriately. It’s important to choose a high-quality supplement with purified EPA and DHA to ensure safety and effectiveness,” Castillo adds.

3. Psyllium Husk

Psyllium husk is a natural fiber supplement derived from the seeds of the Plantago ovata plant. Psyllium is widely known for its ability to improve digestive health, but its heart benefits are also noteworthy. Adiana Castro, M.S., RDN, a metabolic dietitian and owner of Compass Nutrition in New York City, explains that psyllium is a source of soluble fiber, meaning it can bind to cholesterol and help remove it from the body before it’s absorbed. This action helps lower “bad” LDL cholesterol levels—an important risk factor for heart disease.

Additional benefits include regulating blood sugar levels, which can help reduce the risk of diabetes—another risk factor for heart disease—and promoting healthy blood pressure levels by improving the function of your arteries and encouraging balanced sodium levels.,

To minimize side effects like gas or bloating, Castro recommends starting with a small dose of psyllium husk and gradually increasing the amount over time. “Begin with 3 grams and work your way up to 10 grams per day if your body can handle it,” she advises. 

4. Plant Sterols & Stanols

Plant sterols and stanols are naturally occurring substances found in small quantities in fruits, vegetables, nuts and seeds. These compounds are structurally similar to cholesterol, allowing them to compete with cholesterol for absorption in the digestive tract. “They block the absorption of dietary cholesterol and help lower LDL ‘bad’ cholesterol,” says Castro. By blocking cholesterol absorption, sterols and stanols may help lower LDL cholesterol levels without affecting (“good”) HDL cholesterol.

One study found that consuming 2 to 3 grams per day of plant stanol esters lowered LDL cholesterol by 9% to 12%, while another found that these esters made LDL particles less likely to clump together, potentially reducing the risk of artery blockages.,

5. Red Yeast Rice

Red yeast rice is made by fermenting rice with a specific type of yeast called Monascus purpureus. This process produces compounds called monacolins, including monacolin K—a compound that’s chemically identical to lovastatin, a prescription drug used to lower cholesterol levels. Because of this, research suggests that red yeast rice may help reduce total and LDL cholesterol levels by working similarly to statin medications.

One study found that taking 200 milligrams of red yeast rice daily over eight weeks significantly lowered blood pressure, LDL cholesterol and total cholesterol levels in people with mildly elevated cholesterol levels.

Other Tips for a Healthy Heart

Supplements are just one tool for promoting heart health. When it comes to keeping your heart strong and healthy, it’s important to also focus on improving your overall lifestyle, including exercise and diet habits. Here are a few key tips for better heart health. 

• Eat a balanced diet: The Mediterranean diet is a good example of a heart-healthy eating pattern. The diet prioritizes whole, minimally processed foods, including whole grains, legumes, lean proteins, healthy fats and plenty of fresh produce, and limits foods that are high in saturated fat and added sugar. 
• Exercise regularly: Engaging in regular physical activity, such as walking, jogging or cycling, goes a long way in keeping your heart muscle strong. Even just five minutes per day is beneficial. 
• Avoid smoking and excessive alcohol intake: Smoking and excessive alcohol use can worsen heart health. Aim to keep alcohol intake to a minimum, and try one of these nonalcoholic drinks instead. 
• Manage stress levels: Besides the emotional toll, stress can also negatively affect your physical health, including your heart. There are many ways to help reduce stress levels, from deep-breathing exercises and journaling to practicing yoga or puttering in the garden. What’s most important is finding a stress-reliever you can do consistently. 
• Schedule regular health checkups: Visiting your doctor at least once a year is important for keeping an eye on your blood pressure levels, cholesterol levels and overall heart health.

Bottom Line

Supporting your heart is one of the most important investments you can make for your overall health, and taking certain supplements may help. According to dietitians, CoQ10, fish oil, psyllium husk, plant sterols and red yeast rice are five of the best heart-healthy supplements to consider—just make sure to talk to your doctor first. 

Keep in mind that no supplement can make up for a poor diet or sedentary lifestyle. For optimal heart health, focus on enjoying nutrient-rich meals, staying physically active and managing stress levels. By combining informed supplement choices with a heart-healthy lifestyle, you can take proactive steps to protect this vital organ and support long-term wellness. Always listen to your body and seek professional guidance before starting a new supplement—your heart deserves the best care you can give it.