Which foods or supplements keep your blood vessels healthy?
The Mediterranean diet most demonstrably lowers your risk of cardiovascular disease. Individual supplements do not help.
The Mediterranean diet has the strongest evidence base. Studies in humans show that it improves your blood lipids, inflammatory markers and waist circumference. You have fewer heart attacks and die less prematurely. That protection works partly through your gut bacteria and reduced chronic inflammation, even without spectacular weight loss or a drop in cholesterol. The DASH diet focuses primarily on blood pressure and features in all major guidelines1,2,3.
Eating a plant-based diet rich in unprocessed vegetables, fruit and wholegrains consistently lowers your risk. Eating fully vegan, however, offers no demonstrably greater benefit over a vegetarian or Mediterranean pattern. What matters is the quality and degree of processing of your food, not simply eliminating animal products4,5.
Ultra-processed products, large amounts of red meat, salt, sugar and saturated fat actually increase your risk. Potassium from your plate, think vegetables, legumes and fruit, is associated with lower risk. That does not automatically apply to potassium supplements6.
Individual vitamins or minerals, including calcium and selenium, offer no proven protection for your heart and blood vessels. Focus on your overall dietary pattern, not on individual pills7,8.
Cutting saturated fat and increasing fibre lowers your LDL, the harmful blood lipid that accelerates arterial hardening. The earlier you reach healthy levels, the greater the benefit across your entire life. For ketogenic eating and intermittent fasting, short-term results are sometimes promising, but there are too few long-term data on actual cardiovascular disease. If you already have risk factors and find it hard to make changes on your own, structured behavioural support can help4.
Based on multiple systematic reviews and studies in humans (PMID 25447615, 36039924, 37113563, 40504596, 30165986, 33231670, 28860232, 33105691). The Mediterranean diet has the strongest foundation in randomised human studies; other patterns rest partly on observational evidence and guideline assessments.
How healthy are my blood vessels / what is my vascular age?
For a first impression of your vascular health, an ApoB blood test is the simplest and most accessible step; a CAC scan adds the most value when your risk remains unclear after blood testing.
Are calcium supplements bad for your heart?
Calcium supplements may be associated with an increased cardiac risk, but not all studies confirm this. It is preferable to obtain calcium from your diet, and discuss with your doctor whether a supplement is truly necessary for you.
Can clogged blood vessels be cleaned up again?
Early atherosclerosis can partially reverse, particularly with strong LDL lowering through statins or newer agents. The earlier you intervene, the more benefit you can expect, so discuss your cholesterol and blood pressure levels with your doctor.
What does my blood pressure say about my long-term health?
A structurally high or strongly fluctuating blood pressure substantially increases your risk of stroke, heart attack and premature death. Small adjustments such as eating less salt and measuring regularly make a demonstrable difference.
What is a healthy HDL (good cholesterol) level, and can I raise it?
Raising HDL through lifestyle is possible, but your genes set the ceiling. Lowering triglycerides through less sugar and alcohol, more exercise, and weight reduction has the greatest effect.
Do omega-3 (fish oil) supplements benefit my heart?
Fish oil has a modest, proven effect on triglycerides and possibly slightly fewer heart attacks, but does not demonstrably reduce the overall risk of death. If you already have heart problems or are at high risk, it is worth discussing with your doctor.