Which foods or supplements keep your blood vessels healthy?

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 guidelines^1,2,3.

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 products^4,5.

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 pills^7,8.

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.