← All goals

Supplements for heart health markers

Blood pressure, triglycerides, and cholesterol.

Start with the basics

  • Diet pattern (e.g. Mediterranean/DASH), exercise, not smoking, and limiting alcohol.
  • Supplements do not replace prescribed blood pressure or cholesterol medication.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Omega-3 (fish oil)

AStrong evidence

Dose-response meta-analyses show EPA+DHA lowers triglycerides in a dose-dependent way. Note: a Cochrane review found little or no effect on heart attacks or deaths for most people.

Dose used in studies
2–4 g/day EPA+DHA for triglycerides
Time to effect
4–12 weeks
Most relevant for
People with elevated triglycerides
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

Psyllium husk

AStrong evidence

A meta-analysis found about 10 g/day of psyllium lowered LDL cholesterol by roughly 13 mg/dL, along with non-HDL cholesterol and apolipoprotein B.

Dose used in studies
~10 g/day
Time to effect
3–6 weeks
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

Magnesium

BModerate evidence

Meta-analyses of placebo-controlled trials found magnesium lowered blood pressure by about 2–3 mmHg systolic and 2 mmHg diastolic, with larger effects in people with high blood pressure or low magnesium levels.

Dose used in studies
300–400 mg/day elemental magnesium
Time to effect
~1–3 months
Most relevant for
People with high blood pressure or low magnesium levels
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • You have high blood pressure or cholesterol — get it managed by a clinician.
  • You take blood pressure, blood-thinning, or cholesterol medication.