Because heart disease is the leading cause of death in the United States, management of its risk factors, including high blood pressure and high cholesterol, is paramount. “It is easier and more meaningful to prevent disease than to try to reverse the damages,” says holistic cardiologist Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity, in Michigan and Florida, as well as a clinical professor of medicine at the Wayne State University School of Medicine, in Detroit, and author of several books, including The Whole Heart Solution and The Plant-Based Solution.

An integrative approach that combines nutrition, exercise, stress reduction and proper sleep is advised. Additionally, certain herbs and nutritional supplements may serve to prevent disease, as well as enhance medical care. From ancient botanicals to targeted nutrients, these natural allies offer powerful benefits by lowering blood pressure and cholesterol, improving circulation and reducing inflammation.

Plant-Centric Nourishment

The Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet are the most researched for cardiovascular health. The Mediterranean diet emphasizes locally sourced vegetables, fruits, whole grains, legumes, olive oil, nuts and seafood, with moderate consumption of meat and dairy. The DASH Diet, designed by researchers at the National Institutes of Health, prioritizes fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting sodium, sugar and saturated fat intake. Both diets are well-supported by scientific evidence to improve heart health and reduce cardiovascular disease risk.

Key Supplements

When supplements are warranted, Kahn starts with the basics. “CoQ10 and omega-3s are two very important supplements that work well together,” he asserts. “Most patients on statins [to lower cholesterol] become severely CoQ10 deficient.” CoQ10, a naturally occurring coenzyme, aids in cellular energy production. A 2017 study showed that combining CoQ10 and omega-3s with statins reduced the drug’s negative effects while still lowering blood pressure and cholesterol.

Claudia Joy Wingo, a registered nurse, clinical herbalist and public health educator with more than 45 years of experience, stresses the importance of a nutrient-rich diet over supplements. She prefers whole foods to fish oil supplements. While supplementation can be beneficial, it should ideally accompany whole foods. CoQ10 and omega-3 fatty acids can be found in fatty fish, olive oil and a variety of nuts and seeds.

Herbs for Cardiovascular Health

Emphasizing the importance of addressing underlying vascular issues, Wingo explains, “High blood pressure damages epithelial tissue in your arteries, and your body patches things up by laying down cholesterol and plaques.” Ruptured plaques can block blood flow, causing heart attacks. According to Wingo, the best strategies integrate biomedicine with nutritional and herbal support. Medications control blood pressure, while herbs nourish the surrounding tissue. Many herbs contain antioxidants that fight oxidative stress and anti-inflammatory compounds that may prevent artery damage and atherosclerosis.

Personalized Treatment and Safety

Both experts stress the importance of personalized, guided care. Instead of following online supplement trends, work with a trained professional to create a targeted plan. Kahn points out that many popular supplements lack significant research and advises choosing reputable, third-party-tested brands. Wingo shares similar concerns about self-medicating with multiple herbs that do not suit the patient’s condition. She emphasizes that herbs should complement, not replace, conventional medicine, and they are most effective when used with prescribed treatments.

Their advice is clear: Research thoroughly and seek the advice of an experienced clinician, such as a naturopath or an herbalist registered with the American Herbalists Guild. It is also important to consult the patient’s treating cardiologist when considering an herb or supplement, as they may interfere with heart medications or cause unintended side effects that are counterproductive.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

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