10. Omega-3
The American Heart Association recommends at least two servings of fish high in Omega-3 fatty acids every week (34). The addition of these healthy fats significantly reduces the mortality rates associated with cardiac arrest (35).
Omega-3s are healthy, essential fats that the body needs from outside sources. It can help to reduce triglycerides, the risk of certain cancers, and inflammation throughout the body (36).
As mentioned above, two servings of fish every week is highly recommended. Unofficial recommendations for those who aren’t big fans of fish would be around 250-500 mgs/day in healthy adults.
The normal reference range for an Omega-3 index blood test is 1.4-4.9%. For those at risk for, or who already suffer from coronary heart disease, your doctor may recommend a higher dosage.
11. Quercetin
Quercetin is a type of antioxidant with particularly beneficial effects on heart disease. It has an incredible ability to reduce blood pressure and inflammatory factors in clinical trials (37,38). Individuals with hypertension, coronary heart disease, and/or clogged arteries will benefit the most from this supplement (39).
Studies show that between 100-250 mg/day of quercetin is safe and beneficial.
Do not exceed more than 1g/day without consulting your doctor first (40). Quercetin is found naturally in apples, onions, red wine, olive oil, and dark berries (41).