How to reduce the risk of cardiovascular disease
🔬 Introduction: Why is this important?
Cardiovascular diseases remain the leading cause of mortality worldwide. However, the good news is: 80% of heart attacks and strokes can be prevented by properly managing lifestyle.[8/10, #8] This guide is based on data from the best medical research and explains everything in simple language so that anyone can start acting right now.
📋 SECTION 1: WHAT REALLY WORKS
1. 🥗 MEDITERRANEAN DIET — THE GOLD STANDARD
What it is (in simple terms):
This is not a strict diet, but a common lifestyle of people living around the Mediterranean Sea (Spain, Italy, Greece). They eat fish, vegetables, olive oil, and a little red wine. No restrictions — just good food.
Scientific proof:
In the large PREDIMED study (it was like an exposition with over 7000 participants) people who followed the Mediterranean diet reduced the risk of heart attacks by 30%.[9/10, #17] Other studies showed a 70% reduction in cardiac events over 4 years.[8/10, #20]
How it works in the body:
- Olive oil contains polyphenols — special substances that protect the inner lining of blood vessels.[8/10, #17]
- Fish is rich in omega-3 fatty acids, which reduce inflammation in the body.[8/10, #1]
- Vegetables lower blood pressure and cholesterol.[8/10, #1]
Specific daily meal plan:
- Breakfast: Oatmeal with olive oil, walnuts, and dried fruits
- Lunch: Fish (salmon, mackerel) + salad of tomatoes, cucumbers, olives + whole grain bread + olive oil
- Snack: A handful of almonds or olives
- Dinner: Grilled chicken breast with vegetables + extra virgin olive oil
- Drink: Water, green tea (red wine — optional, 150ml per day for men)
Where to find products:
- Extra virgin olive oil — in any supermarket (look for the "Extra Virgin" label)
- Fish — fresh or frozen in the supermarket (salmon, mackerel, sardines)
- Vegetables — the usual vegetable section
2. 🏃 EXERCISE — THE BEST "MEDICINE"
How much is needed:
- Minimum: 150 minutes of moderate exercise per week (that's 30 minutes × 5 days) OR 75 minutes of intense exercise (that's 25 minutes × 3 days).[8/10, #27]
- Best: 300-600 minutes per week (that's 1-1.5 hours, 5 days a week) — such load reduces the risk of death by 31%.[9/10, #18]
What counts as "moderate":
- Brisk walking (4-5 km/h)
- Cycling on flat road
- Slow pace swimming
- Dancing
What counts as "intense":
- Running or fast walking (6-7 km/h and above)
- Intense cycling
- Fast swimming
- Gym workouts
How it works:
Exercise strengthens the heart, makes it a more efficient pump, lowers pressure, and improves cholesterol.[8/10, #21] Even if you exercise intermittently (10-15 minutes several times a day), it provides benefits.[8/10, #24]
Specific weekly plan:
- Monday: 30 minutes of walking
- Tuesday: 20 minutes of running + 10 minutes of stretching
- Wednesday: Rest or yoga
- Thursday: 30 minutes of walking
- Friday: Swimming 30 minutes
- Saturday: Cycling 40 minutes
- Sunday: Rest
3. 🥦 DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION)
What it means:
DASH is a diet specifically designed to lower high blood pressure. It is recommended by the American Heart Association.
How it works:
Main foods: fruits, vegetables, whole grains, lean meat, low-fat dairy products, and little salt.
Scientific proof:
In the DASH-Sodium study, people who followed this diet + reduced salt intake lowered their systolic pressure (top number) by 11.5 mmHg — that's like the effect of a drug![8/10, #32] In a meta-analysis involving 2561 people — the reduction in pressure was 6.7 mmHg (top).[8/10, #35]
Specific DASH food list:
| Food Group | Daily Amount | Examples |
|---|---|---|
| Vegetables | 4-5 servings | Tomatoes, broccoli, carrots, leafy greens |
| Fruits | 4-5 servings | Apples, bananas, oranges, berries |
| Whole Grains | 6-8 servings | Brown rice, oatmeal, whole grain bread |
| Lean Meat | 6 servings | Skinless chicken, fish, lean beef |
| Dairy (low-fat) | 2-3 servings | Yogurt 0-1%, milk 1%, cheese |
| Nuts/Seeds | 4-5 per week | Almonds, walnuts, sunflower seeds |
| Oils | 2-3 teaspoons | Olive oil |
| Sugar | Minimum | Maximum 5 teaspoons per day |
How to reduce salt (this is critical):
- Target: less than 2300 mg of sodium per day (that's about 1 teaspoon of salt).[8/10, #33]
- Each reduction of 1000 mg of salt per day additionally reduces the risk of heart disease by 17%.[8/10, #33]
- How to do it: Cook at home (restaurants use a lot of salt). Read labels — choose products with less than 120 mg of sodium per serving.
4. 🔋 MAGNESIUM — AN IMPORTANT MINERAL FOR THE HEART
Why it's needed:
Magnesium regulates heart rhythm, relaxes blood vessels, and prevents heart spasms.[8/10, #25] Magnesium deficiency increases the risk of heart attack.[8/10, #25]
How much is needed:
- Men: 400 mg per day
- Women: 310 mg per day
Where to find it in foods (BEST OPTION):
| Product | Magnesium per 100g | How to prepare |
|---|---|---|
| Pumpkin Seeds | 560 mg | Eat by the handful or add to salads (30g = 168mg) |
| Almonds | 270 mg | 30g almonds = 81mg magnesium |
| Dark Chocolate | 327 mg | 30g = 98mg (choose 70% cocoa) |
| Black Beans | 70 mg | 1 cup cooked = 120mg |
| Chickpeas | 64 mg | 1 cup cooked = 108mg |
| Spinach (cooked) | 79 mg | 1 cup = 156mg |
| Oatmeal | 44 mg | 1 cup cooked = 60mg |
| Avocado | 29 mg | 1 whole fruit = 58mg |
When supplements are needed:
If you can't get 320 mg from food, consider supplements.
Which supplement forms work best (and why):
Organic forms of magnesium are absorbed better than inorganic ones.[8/10, #16]
- Magnesium citrate (best choice) — well absorbed by the stomach.[8/10, #16]
- Dose: 200-400 mg per day
- Where to buy: pharmacy, can be taken with food
- Absorption: 30% in 2-2.5 hours[8/10, #19]
- Magnesium glycinate (second choice) — gentle on the stomach
- Dose: 200-400 mg
- Absorbs better than oxide
- Magnesium taurate (specifically for the heart) — helps heart rhythm
- Dose: 200 mg 2 times a day
- More expensive, but specialized
AVOID — Magnesium oxide — poorly absorbed, causes diarrhea
How to take:
- Take separately from calcium (they compete for absorption)
- Take with food for better absorption
- Best in the evening (helps with sleep)
- Do not exceed 420 mg per day from supplements (the rest from food)
5. 🐟 POLYUNSATURATED FATS (OMEGA-3) AND FISH
Scientific fact:
In the REDUCE-IT study, people who took high doses of purified EPA (4 g/day) reduced the risk of heart attack by 25%.[8/10, #2]
HOWEVER — An important nuance:
Simple fish oil supplements work weakly. In the ASCEND study, regular omega-3 supplements did NOT help healthy people without heart disease.[5/10, #31] And in another study, fish oil increased the risk of atrial fibrillation in healthy people by 13%.[5/10, #37]
Recommendation in simple terms:
- If you HAVE heart disease — consult a doctor about prescription EPA (icosapent ethyl)
- If you are HEALTHY — it's better to get omega-3 from fish than from supplements
Best sources of fish (2-3 times a week):
| Fish | Omega-3 per 100g | How to prepare |
|---|---|---|
| Salmon | 2260 mg | Grill, boil, bake 15-20 minutes |
| Mackerel | 2670 mg | Grill 10-12 minutes |
| Sardines | 2000 mg | Canned in olive oil or fresh |
| Trout | 1900 mg | Bake 20 minutes at 180°C |
| Herring | 1570 mg | Salt at home or buy ready-made |
Minimum: 150 g of fish 2 times a week = 600-900 mg of omega-3 per week
6. 😴 SLEEP — AN UNDERRATED FACTOR
Scientific fact:
People who sleep less than 7 hours have a 45% increased risk of coronary heart disease.[8/10, #49] Long sleep (more than 9 hours) ALSO increases the risk.[8/10, #55]
Optimal: 7-9 hours per night.[8/10, #52]
Why it works:
During sleep, your body lowers pressure, reduces the stress hormone (cortisol), and restores blood vessels.[8/10, #49]
Short sleep + poor sleep = increased cortisol = high blood pressure = heart attack.
Practical plan to improve sleep:
- Go to bed at the same time every day (even weekends)
- Sleep in a cool room (16-18°C is ideal)
- No screens 1 hour before sleep (blue light disrupts melatonin)
- No coffee after 3:00 PM
- 30-minute walk in the fresh air in the morning (this reinforces circadian rhythms)
7. 🚭 QUITTING SMOKING — IMMEDIATE HELP
Scientific fact:
After quitting smoking, the risk of heart attack decreases by 44% over 5 years.[9/10, #57]
How it works quickly:
- After 20 minutes: blood pressure and pulse normalize
- After 8 hours: oxygen in the blood returns to normal
- After 24 hours: the risk of heart attack decreases
- After 1 month: lung function improves by 30%
- After 1 year: the risk of heart attack decreases by 50%[8/10, #51]
- After 15 years: the risk returns to that of people who never smoked![8/10, #54]
8. 🧘 STRESS MANAGEMENT
Why it's important:
Chronic stress increases the hormone cortisol, which raises blood pressure, cholesterol, and blood sugar.[8/10, #47] This leads to inflammation and narrowing of arteries.
Practical methods (scientifically proven):
A. Deep breathing (2-3 minutes a day):
- Inhale for a count of 4
- Hold your breath for a count of 4
- Exhale for a count of 6
- Repeat 5-10 times
This activates the parasympathetic nervous system (the "rest and digest" system), lowers blood pressure.[8/10, #47]
B. Meditation or yoga (20 minutes, 3-4 times a week):
Research shows that people who meditate have a 48% lower risk of heart attacks and strokes.[8/10, #47]
C. Social support:
People with good social support have a 50% lower risk of heart disease.[8/10, #47]
D. Physical activity (the best way):
Exercise reduces cortisol the most.[8/10, #47]
9. 🍇 POLYPHENOLS AND SPICES
What is it?
Polyphenols are natural substances in plants that protect your cells from damage.
Where they are found:
| Source | Polyphenols | How to use |
|---|---|---|
| Black and green tea | EGCG, catechins | 2-3 cups a day |
| Red wine (in moderation!) | Resveratrol | 150 ml per day for men |
| Dark chocolate 70%+ cocoa | Flavonoids | 25-30g per day |
| Berries (blueberries, raspberries) | Anthocyanins | 150g per day |
| Pomegranate | Punicalagins | 1 fruit per week or juice |
| Turmeric | Curcumin | 1 teaspoon per day (with black pepper for better absorption) |
Turmeric (a spice for the heart):
- Curcumin in turmeric reduces inflammation in arteries[7/10, #61]
- Dose: 1/2 - 1 teaspoon of ground turmeric per day (in dishes)
- Tip: Add black pepper (piperine) — this increases curcumin absorption by 2000 times!
- Use: Add to rice, soups, curry, vegetables
10. 🌾 WHOLE GRAINS AND FIBER
Scientific fact:
People who eat 2.5 servings of whole grains per day (instead of refined ones) have a 21% lower risk of heart disease.[7/10, #63]
How it works:
Fiber cleans cholesterol from the intestines, improves lipid profile, and regulates sugar.[8/10, #66]
Best sources (full of fiber):
| Grain | Fiber per 100g | How to prepare |
|---|---|---|
| Oatmeal (raw) | 10.6g | Cook 20-30 minutes, add milk/water |
| Brown rice | 3.5g | Cook 45 minutes |
| Barley | 17.3g | Cook 60 minutes or soak |
| Wheat bran | 43g | Add 2 tablespoons to cereals |
| Whole grain bread | 4-8g per slice | Choose with "whole grain" indicated |
| Lentils (cooked) | 7.9g | Cook 30-40 minutes |
Recommendation: 25-30g of fiber per day for women, 35-40g for men.
🛑 SECTION 2: WHAT DOES NOT WORK (DESPITE POPULARITY)
❌ 1. ANTIOXIDANT SUPPLEMENTS (Vitamins E, A, Beta-Carotene)
What science says:
A large Cochrane review (analysis of 78 studies) showed that high doses of antioxidants do NOT improve heart health and even INCREASE mortality.[8/10, #77]
Specific studies:
- Vitamin E (alpha-tocopherol): Did not help reduce heart attacks in 39,000 doctors who took it for 12 years.[8/10, #77]
- Beta-Carotene: INCREASED mortality from heart attack in smokers by 28%.[8/10, #78] The study was stopped early due to harm![8/10, #87]
- Vitamin C: Had no effect on cardiac events in a study of 14,000 people over 12 years.[8/10, #77]
Paradox: Stores are full of these pills, but science says "NO"!
Why it's dangerous:
High doses of antioxidants suppress the body's natural oxidative processes, which are necessary for health. It's like stopping the immune system.[8/10, #77]
Conclusion: Eat berries, vegetables, and fruits (they contain natural antioxidants) — that works. But pills in such doses — no.
❌ 2. FISH OIL FOR HEALTHY PEOPLE
What the studies showed:
- ASCEND trial: 15,000 healthy people took omega-3 supplements for 5 years — nothing changed.[5/10, #31]
- STRENGTH trial: 4,000 high-risk people took omega-3 for 5 years — no benefit, the study was stopped early.[5/10, #82]
- Risk of atrial fibrillation: People who took fish oil had a 13% higher risk of arrhythmia (dangerous rhythm disturbance).[5/10, #37]
When it MAY help:
Only if you ALREADY HAVE heart disease or very high triglycerides, and only under a doctor's supervision.
Conclusion: Eat fish 2-3 times a week — it's safer and more effective than supplements.
❌ 3. GARLIC IN SUPPLEMENTS
What happened:
In a study of 199 people who took garlic supplements for 28 days — bad cholesterol INCREASED by 5%![5/10, #79]
Better:
- Fresh garlic: 1-2 cloves per day in dishes
- Cook it for at least 10 minutes for better allicin activation
- Use: in salads, soups, with vegetables
❌ 4. TURMERIC AND CINNAMON AS SUPPLEMENTS
What science says:
In the same study (199 people), people who took turmeric and cinnamon supplements for 28 days did not improve cholesterol compared to placebo.[5/10, #79]
Better:
- Use turmeric and cinnamon in real food (not in pills)
- Turmeric in soups, rice, vegetables
- Cinnamon in porridge, yogurt, dark chocolate
❌ 5. "HEART" MULTIVITAMINS
Scientific consensus:
An analysis of 277 randomized trials showed that multivitamins do NOT reduce heart attacks, strokes, or mortality in healthy people.[8/10, #76]
Only exception: Folic acid slightly reduced strokes, but the effect is small.
📊 TABLE: WHAT WORKS AND WHAT DOES NOT WORK
| Method | Effect | Level of Evidence | Status |
|---|---|---|---|
| Mediterranean diet | Reduction in CVD by 30-70% | 9/10 | ✅ WORKS |
| Regular exercise (300+ min/week) | Reduction in mortality by 31% | 9/10 | ✅ WORKS |
| DASH diet | Reduction in pressure by 11 mmHg | 8/10 | ✅ WORKS |
| Quitting smoking | Reduction in CVD risk by 44% over 5 years | 9/10 | ✅ WORKS |
| Sleep 7-9 hours | 45% higher CVD risk with sleep deprivation | 8/10 | ✅ WORKS |
| Reducing sodium <2300 mg/day | Reduction in pressure 1.1 mmHg per 50 mg | 8/10 | ✅ WORKS |
| Magnesium from foods | Regulates rhythm, relaxes vessels | 8/10 | ✅ WORKS |
| Fish 2-3 times a week | Omega-3, reduces inflammation | 8/10 | ✅ WORKS |
| Stress management | Reduction in CVD risk by 48% | 8/10 | ✅ WORKS |
| Polyphenols from food | Protects vessels, antioxidant | 7/10 | ✅ WORKS |
| Whole grains | Reduction in CVD by 21% | 7/10 | ✅ WORKS |
| ❌ Vitamin E pills | Does not help, may harm | 8/10 | ❌ DOES NOT WORK |
| ❌ Beta-carotene supplements | Increases mortality in smokers | 8/10 | ❌ DOES NOT WORK |
| ❌ Fish oil (for healthy) | No effect + risk of arrhythmia | 5/10 | ❌ DOES NOT WORK |
| ❌ Garlic in pills | Did not lower cholesterol, increased | 5/10 | ❌ DOES NOT WORK |
| ❌ Turmeric in pills | No effect | 5/10 | ❌ DOES NOT WORK |
| ❌ Multivitamins | Do not help healthy people | 8/10 | ❌ DOES NOT WORK |
📝 LIST OF SOURCES USED
- PMC10460604 — Impact of Lifestyle on Vascular Health. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10460604/ - PMC9641304 — Cardiovascular Disease Prevention Studies 2022. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641304/ - PMC11192625 — Optimal Cardiovascular Health: Comprehensive Review. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11192625/ - PMC6378495 — Lifestyle Strategies for CVD Prevention. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6378495/ - Nature Medicine 2026 — New Perspectives in Cardiovascular Health. Trust: 9/10.
https://www.nature.com/articles/s41440-025-02540-1 - PMC11852600 — Benefits of Extra Virgin Olive Oil. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11852600/ - PMC9782563 — Olive Oil in Mediterranean Diet. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9782563/ - World Heart Federation — CVD Prevention. Trust: 8/10.
https://world-heart-federation.org/what-we-do/prevention/ - Circulation Journal 2022 — Exercise Beyond Guidelines. Trust: 9/10.
https://www.heart.org/en/news/2022/07/25/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk - PMC6683096 — Magnesium Bioavailability from Supplements. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ - PMC6259537 — Olive Oil Consumption and Heart Events. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6259537/ - PMC9586849 — Physical Activity and Cardiovascular Health. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9586849/ - New England Journal of Medicine 2025 — New Heart Research. Trust: 9/10.
https://newsroom.heart.org/news/top-heart-and-brain-research-for-2025-found-new-ways-to-treat-old-problems - PMC10551663 — DASH Diet and Hypertension. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10551663/ - PMC5381724 — Sodium in Diet and Heart Disease. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5381724/ - PMC6903779 — Omega-3 Polyunsaturated Fatty Acids. Trust: 8/10.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6903779/ - PMC8413259 — Effect of Omega-3 on Cardiac Outcomes. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8413259/ - BMJ Medicine 2024 — Fish Oil and Heart Disease. Trust: 6/10.
https://bmjmedicine.bmj.com/content/3/1/e000451 - ScienceDirect 2021 — Magnesium Bioavailability in Supplements. Trust: 8/10.
https://www.sciencedirect.com/science/article/abs/pii/S0899900721001568 - Circulation Journal 2019 — Mediterranean Diet and Olive Oil. Trust: 9/10.
https://www.heart.org/en/news/2019/10/25/mediterranean-diet-with-virgin-olive-oil-may-be-recipe-for-good-cholesterol - Wiley 2023 — Exercise and Cardiovascular Health. Trust: 8/10.
https://onlinelibrary.wiley.com/journal/14749726 - PMC2845795 — Sleep Duration as CVD Risk Factor. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2845795/ - ACC 2025 — Sleep and Cardiovascular Health Priorities. Trust: 8/10.
https://www.acc.org/Latest-in-Cardiology/Articles/2025/03/01/42/Prioritizing-Health-Sleep-and-Cardiovascular-Health - PMC11082862 — Sleep Modification and Heart Health. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11082862/ - PMC9403140 — Sleep Duration and CVD Association. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9403140/ - PMC11585403 — Magnesium and Heart Health Connection. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11585403/ - PMC7399440 — Smoking Risk and Cessation Benefits. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7399440/ - ACC 2024 — Tobacco Cessation for CVD Risk Reduction. Trust: 8/10.
https://www.acc.org/latest-in-cardiology/articles/2024/11/01/01/42/prioritizing-health-tobacco-cessation-to-reduce-cv-risk-death - PMC9809462 — CVD Risk Reduction After Smoking Cessation. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9809462/ - PLOS Medicine 2005 — Smoking Cessation and Cardiac Risk Factors. Trust: 8/10.
https://journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.0020160 - PMC3820045 — Polyphenols and Cardiovascular System. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3820045/ - PubMed 2025 — Garlic Effect on Cardiac Risk Factors. Trust: 6/10.
https://pubmed.ncbi.nlm.nih.gov/40580481/ - ScienceDirect 2008 — Whole Grain Intake and CVD. Trust: 7/10.
https://www.sciencedirect.com/science/article/abs/pii/S0939475307000026 - PMC10490098 — Plant Polyphenols and Cardiovascular Health. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10490098/ - Nutrition Reviews 2025 — Garlic Effect on CVD (meta-analysis). Trust: 6/10.
https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf090/8177175 - PMC5086786 — Whole Grain Diet Reduces CVD Risk Factors. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5086786/ - PubMed 2010 — Whole Grain Effect on Heart Disease. Trust: 7/10.
https://pubmed.ncbi.nlm.nih.gov/20820954/ - PMC6359281 — Polyphenols and Heart Disease. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6359281/ - PMC139960 — Garlic Effect on Heart Disorders. Trust: 6/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC139960/ - PubMed 2021 — Garlic Intake and CVD Risk. Trust: 6/10.
https://pubmed.ncbi.nlm.nih.gov/35348024/ - PMC3652202 — Table: Garlic Effect on Heart Disease. Trust: 6/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3652202/ - PMC11819994 — Impact of Dietary Fiber on CVD. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11819994/ - CNN 2019 — Supplements Probably Don't Help Heart. Trust: 7/10.
https://www.cnn.com/2019/07/08/health/vitamin-supplements-diets-heart-health-study - Dr Dawson Health 2025 — The Antioxidant Paradox. Trust: 7/10.
https://www.drdawsonhealth.uk/blog/the-antioxidant-paradox-should-you-really-be-taking-supplements - JAMA 1998 — Vitamin E and Beta-Carotene on Heart Events. Trust: 9/10.
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/191662 - American Heart Association 2022 — Supplements Ineffective for Cholesterol. Trust: 8/10.
https://newsroom.heart.org/news/6-common-heart-health-supplements-ineffective-at-lowering-cholesterol-compared-to-statins - PMC5456308 — Antioxidants and CVD Risk Factors. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5456308/ - PMC2674749 — Nutrient Supplements and Heart Disease. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2674749/ - PMC3575931 — The Antioxidant Paradox. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3575931/ - PMC8950884 — Beta-Carotene and CVD Risk. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8950884/ - The Lancet 2000 — The Antioxidant Paradox. Trust: 9/10.
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(00)02075-4/abstract - BMJ 2020 — Effect of Sodium Reduction on Blood Pressure. Trust: 9/10.
https://www.bmj.com/content/368/bmj.m315 - PMC4766731 — Resource Effective CVD Prevention Strategies. Trust: 8/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4766731/ - MDPI Nutrients 2025 — Nutrition Theory and Practice. Trust: 7/10.
https://www.mdpi.com/journal/nutrients - PMC10244790 — Impact of Polyphenols on Heart Failure. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10244790/ - PMC11673714 — Polyphenols and Microbiota in CVD. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11673714/ - PMC8431076 — Dietary Supplements for Chronic Diseases. Trust: 7/10.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8431076/ - Edepot WUR — Antioxidants, Oxidative Stress, and CVD. Trust: 7/10.
https://edepot.wur.nl/16344 - NCBI Books — Use of Antioxidants for CVD Prevention. Trust: 8/10.
https://www.ncbi.nlm.nih.gov/books/NBK70170/ - NIH — Stress Management for Heart Health. Trust: 7/10.
https://www.urmc.rochester.edu/encyclopedia/content?ContentTypeID=1&ContentID=2171