Heart & Circulation

Nutrients connected to Heart & Circulation

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• PotassiumEstablished role

  Potassium helps the heart muscle work properly and keep a regular heartbeat.

• Licorice rootDocumented risk

  Real licorice can raise blood pressure and lower potassium, which can lead to irregular heartbeat. This is a risk, not a benefit.

• Bitter orangeDocumented risk

  Bitter orange supplements have been linked in reports to abnormal heart rhythms, heart attacks and strokes, and trials show blood pressure rising. Most reported products had several ingredients, so the cause is not proven.

• Blue cohoshDocumented risk

  Case reports describe newborns with heart attack, heart failure and shock after maternal use near delivery; LactMed notes cardiovascular toxicity.

• YohimbeDocumented risk

  Heart rhythm and blood pressure risks are the main safety concern (NCCIH, MSK, Health Canada).

• FoxgloveDocumented risk

  All parts of foxglove are poisonous and can slow the heart or cause irregular rhythm. This is a poisoning warning, not a use.

• Bala (country mallow)Documented risk

  The ephedrine-type stimulants in this plant can raise heart rate and blood pressure; a case report linked a product with heart-leaf sida to a fast heart rhythm. Cause cannot be pinned on one ingredient.

• Pleurisy rootDocumented risk

  Milkweeds contain cardiac glycosides, and one consumer reference says pleurisy root has a digoxin-like chemical that may harm the heart. This is a safety warning, not a use.

• KhatDocumented risk

  Observational studies link khat chewing with heart attack, high blood pressure and cardiomyopathy; cause is not proven.

• Aconite (monkshood)Documented risk

  Aconite is highly poisonous to the heart and nerves: aconitine can cause dangerous heart rhythm problems, numbness and tingling, and deaths from cardiac arrest have been reported. Processing lowers but does not remove the risk.

• OleanderDocumented risk

  All parts of oleander are poisonous and can slow the heart or cause irregular rhythm. This is a poisoning warning, not a use.

• Lily of the valleyDocumented risk

  Swallowing any part can cause digitalis-like heart effects: a slow or irregular heartbeat, heart block and collapse. This is a poisoning risk, not a benefit.

• Calotropis (arka)Documented risk

  A case report says the plant contains digoxin-like cardiac glycosides and caused cardiovascular collapse after swallowing and skin use.

• Scotch broomDocumented risk

  Possible effects on heartbeat and blood pressure are the main documented concerns.

• Licorice Root TeaDocumented risk

  Glycyrrhizin in licorice can raise blood pressure, lower potassium and disturb heart rhythm; case reports describe this after licorice tea.

• Sea Salt, Himalayan Salt and Dead Sea Salt: Mineral ClaimsClinically supported

  Sodium and blood pressure link per WHO and trial reviews.

• Mad Honey (Grayanotoxin Honey)Documented risk

  Grayanotoxin can cause slow heart rate, low blood pressure and heart block; a poisoning, not a benefit.

• MagnesiumEstablished role

  Magnesium helps keep the heartbeat steady. Moderate deficiency can cause irregular heart rhythms, but supplements are not currently advised to prevent heart disease.

• IronDocumented risk

  Untreated iron overload in haemochromatosis can damage the heart. Iron also takes part in carrying oxygen around the body.

• SeleniumDeficiency link

  Severe selenium deficiency causes Keshan disease, a heart muscle condition. Supplements have shown no effect on heart disease risk in people who are not deficient.

• PhosphorusEstablished role

  Phosphorus supports a normal heartbeat. In kidney disease, high phosphorus can harm blood vessels.

• TaurinePreliminary or mixed

  Pooled trials report small average drops in blood pressure and cholesterol with taurine supplements. Meta-analyses of mostly short trials, many in people with existing liver or metabolic problems, report small average changes in lab or clinic measures; they do not show fewer heart attacks or strokes.

• Arginine and citrullinePreliminary or mixed

  Arginine and citrulline have been studied for blood pressure with small average falls; arginine is not advised after a heart attack.

• Fish oilPreliminary or mixed

  Large reviews of fish oil supplements in adults mostly found little or no effect on death or overall heart events, with a possible small effect on coronary events. Results are mixed.

• Krill oilPreliminary or mixed

  Krill oil lowered LDL cholesterol and triglycerides in pooled trials, but no heart-attack or stroke trials of krill oil were found; the large heart trials used fish oil or purified EPA.

• Omega-3 fatty acids (ALA, EPA and DHA)Preliminary or mixed

  Supplements lower triglycerides, but pooled trials show little or no effect on overall heart events. Prescription EPA is a regulated medicine for a specific high-risk group.

• Flaxseed oil and plant omega-3 (ALA)Preliminary or mixed

  Eating more ALA may slightly lower heart and blood vessel events, but the Cochrane review rated the certainty as low and found little or no effect on deaths.

• Omega-6 fatty acidsPreliminary or mixed

  Observational studies link higher linoleic acid to lower heart and stroke risk; trial evidence is low quality and mixed.

• Caffeine supplementsDocumented risk

  Too much caffeine can raise blood pressure and cause a fast heart rate or palpitations.

• Caffeine plus L-theanine and brain formulasDocumented risk

  Caffeine can raise heart rate and blood pressure and cause palpitations.

• HibiscusPreliminary or mixed

  Reviews of trials report lower blood pressure than placebo, but results vary widely and a strict Cochrane review judged the evidence insufficient.

• GarlicPreliminary or mixed

  Studies in adults point to small average drops in cholesterol and blood pressure with garlic supplements (NCCIH). Effects on heart disease itself are not shown.

• SennaDocumented risk

  Low potassium after frequent diarrhoea can affect heart rhythm; the NHS names heart medicines as a caution.

• Black seedPreliminary or mixed

  Pooled trials found average blood pressure falls of about 3 mmHg (systolic) and 3 mmHg (diastolic), but results varied a lot between trials and one database calls the evidence conflicting. Not a replacement for blood pressure treatment.

• HawthornClinically supported

  Hawthorn leaf-and-flower extract has been studied as an add-on to usual care in chronic heart failure, with a Cochrane review reporting better exercise tolerance and symptoms; NCCIH calls the overall evidence conflicting, and there is no data on deaths.

• FeverfewDocumented risk

  May slow blood clotting, so it can add to bleeding risk; stop at least 2 weeks before surgery.

• Horse chestnutPreliminary or mixed

  Most research is on leg vein circulation (chronic venous insufficiency). Results apply to standardized seed extract, not raw plant parts.

• Olive leafPreliminary or mixed

  Some trials of olive leaf extract found lower blood pressure, but pooled reviews call the evidence limited. It does not replace prescribed medicine.

• Butcher's broomPreliminary or mixed

  Used for leg heaviness from minor circulation problems; trial support is limited to one short study in women.

• Coleus forskohlii (forskolin)Documented risk

  Forskolin may lower blood pressure and speed the heart rate; low blood pressure and fast heart rate are listed adverse reactions. A clinician or pharmacist should be asked if taking blood pressure medicines.

• Panax notoginsengPreliminary or mixed

  Trials of a saponin injection added to standard care after heart attack reported better outcomes, with variable trial quality. These findings are for a hospital injection used with standard care, not supplements.

• ArjunaPreliminary or mixed

  Used for heart conditions, with mixed small-trial results: no change in heart pumping strength in heart failure, some angina and blood-pressure benefits in small trials, and a risk of interacting with heart medicines.

• Yerba mateDocumented risk

  The EU monograph lists high blood pressure and arrhythmia as reasons not to use mate as a herbal medicine; trials listed tachycardia and angina as adverse events. This is a caution, not a benefit.

• GuaranaDocumented risk

  Case reports describe fast heartbeat and extra heartbeats with guarana products.

• Danshen (red sage root)Preliminary or mixed

  Danshen is widely used in China for heart and blood vessel conditions. Trials of danshen dripping pills for angina were mostly low quality and tested multi-herb pills, so evidence is limited.

• GuayusaDocumented risk

  Blood pressure rose after extract doses; stimulant interaction with ephedrine is listed.

• BergamotPreliminary or mixed

  Studied mainly for blood fats in people with raised cholesterol; results are mixed in quality and no heart-attack or stroke outcomes were found.

• Cinchona barkDocumented risk

  Heart rhythm problems and bleeding or clotting reactions are documented with quinine.

• Uncaria (gou teng)Preliminary or mixed

  Small, low-quality trials of multi-herb Tianma Gouteng formulas, usually added to blood pressure drugs, report larger blood pressure falls than the drug alone; a Cochrane review found no eligible trial of the formula by itself. The effect of gou teng alone is not known.

• Bayberry (wax myrtle)Documented risk

  A consumer reference says tannins may cause sodium and fluid retention and raise blood pressure; people with high blood pressure should avoid it. No trial was read.

• Poke root (pokeweed)Documented risk

  Low blood pressure and a rapid pulse are listed symptoms; the fatal 2025 case involved shock and heart injury.

• Sarpagandha (Indian snakeroot)Clinically supported

  Reserpine lowered systolic blood pressure in trials; this is a drug effect and not shown for the whole root.

• Celery seedPreliminary or mixed

  Blood pressure and triglyceride findings come from small trials of supplement-type celery preparations.

• Grape seed extractPreliminary or mixed

  Small, inconsistent effects on blood pressure and blood fats in trials.

• SpirulinaPreliminary or mixed

  Small effects on blood pressure and blood fats were reported in pooled trials; quality varies.

• BlueberriesPreliminary or mixed

  Small improvement in artery widening in trials, mostly with powder or drinks; blood pressure findings are mixed.

• Citrus Fruits (overview)Preliminary or mixed

  Observational studies link citrus intake with lower heart disease risk, and small juice trials show tiny changes; this does not prove cause.

• OrangesPreliminary or mixed

  Cohort studies link citrus intake with lower heart disease risk; orange juice trials show very small blood pressure and HDL changes.

• ApplesPreliminary or mixed

  Fruit intake including apples is linked with lower heart disease risk in observational studies; trials show only small cholesterol changes.

• AvocadoPreliminary or mixed

  Reviews of trials found a small change in total cholesterol or HDL, but not consistent changes in LDL or triglycerides, and no heart attack or stroke outcomes.

• CoconutDocumented risk

  Coconut meat and oil are high in saturated fat, which guidance advises limiting; a meta-analysis found coconut oil raised LDL cholesterol compared with vegetable oils.

• WatermelonPreliminary or mixed

  Small average blood pressure falls were seen in trials of citrulline or watermelon products in middle-aged and older adults; most evidence is for supplements, not fresh fruit.

• OlivesDocumented risk

  Olives are a high-sodium food (USDA: 735 to 1,556 mg per 100 g), and cutting sodium lowers blood pressure most in people with hypertension or kidney disease. People told to limit salt should count olives.

• PomegranatePreliminary or mixed

  Meta-analyses of trials, mostly of juice, report lower systolic blood pressure, but results varied widely and the evidence is limited.

• Leafy Greens (overview)Preliminary or mixed

  Cohort studies link more leafy greens with lower cardiovascular disease risk (pooled RR 0.93 in 17 cohorts); this is observational and does not prove cause.

• SpinachPreliminary or mixed

  Eating more green leafy vegetables is linked to lower heart disease in observational studies, but trials of greens showed no clear blood pressure or artery effect, and the studies cannot prove cause.

• KalePreliminary or mixed

  Same observational evidence on leafy greens as a group; cannot prove cause.

• BeetsPreliminary or mixed

  Beet juice trials measured blood pressure, a marker, with low certainty and mixed results; no evidence of fewer heart attacks or strokes was found.

• TomatoesPreliminary or mixed

  Pooled trials and one cohort suggest small effects on LDL, vessel function and blood pressure; a larger trial found none on several markers.

• AlmondsClinically supported

  Small average improvements in cholesterol markers in pooled trials of whole almonds.

• WalnutsClinically supported

  Small improvements in blood fats in pooled trials.

• Hazelnuts (Filberts)Preliminary or mixed

  LDL cholesterol falls a little in trials; heart event data are observational or from mixed-nut diets.

• Macadamia NutsPreliminary or mixed

  Non-significant LDL drops in a small trial and a conditional FDA claim.

• Kola NutsDocumented risk

  Caffeine can raise heart rate and blood pressure; the EMA advises caution in heart conditions.

• Wintergreen OilDocumented risk

  Raised INR and bleeding with warfarin after topical methyl salicylate.

• Green TeaPreliminary or mixed

  Small changes in cholesterol and blood pressure in trials; no data on heart attacks or strokes from trials.

• Black TeaPreliminary or mixed

  Observational links with lower heart-disease death and small trial changes in LDL and blood pressure; mixed and not proof of cause.

• Guayusa TeaDocumented risk

  Blood pressure rose a few points after extract doses in two trials.

• Yerba MateDocumented risk

  The EU monograph lists high blood pressure and arrhythmia as reasons not to use mate; trial adverse events included fast heartbeat.

• Hibiscus TeaPreliminary or mixed

  Blood pressure lowering in trials.

• OatsClinically supported

  LDL cholesterol lowering with oat beta-glucan is a measured effect in pooled trials.

• Oat BranClinically supported

  Lower LDL cholesterol in pooled trials of oat beta-glucan; FDA heart-health claim for qualifying oat foods.

• Soy Foods (Soybeans)Preliminary or mixed

  Observational studies link soy and soy isoflavone intake with lower cardiovascular and coronary heart disease risk, mainly in case-control studies and Asian populations; isoflavones alone showed no link in the 2017 analysis.

• Edamame (Green Soybeans)Preliminary or mixed

  Observational studies link higher legume intake with lower heart disease risk (relative risk 0.90 for coronary heart disease), but certainty was low. Soybeans were not analyzed separately in the abstracts we read.

• TofuPreliminary or mixed

  In three large US cohorts, eating tofu at least weekly was linked with a lower coronary heart disease risk (hazard ratio 0.82). It is observational, so it cannot prove tofu is the cause.

• Canned Beans (Drained, Rinsed)Preliminary or mixed

  Trials show small LDL and blood pressure changes with pulses; cohort evidence is of low certainty.

• Fish SauceDocumented risk

  Same sodium link.

• Extra Virgin Olive OilPreliminary or mixed

  Cohort and diet-trial signals; oil-alone trials mixed.

• Coconut Oil (as Food)Documented risk

  Raises LDL cholesterol in pooled trials.

• Sunflower OilPreliminary or mixed

  Cholesterol effects of swapping fats are established; heart-event evidence is for fat swaps, not sunflower oil alone.

• Safflower OilPreliminary or mixed

  LDL effects of fat swaps are established; heart-event benefit is not shown for safflower oil alone.

• Soybean & Vegetable OilPreliminary or mixed

  LDL effect of fat swaps is established; soybean oil alone was not tested for heart events in the sources read.

• Corn OilPreliminary or mixed

  LDL effect shown; heart-event evidence mixed.

• Rice Bran OilClinically supported

  Cholesterol lowering is the best-supported finding.

• Palm OilDocumented risk

  LDL rises with palm oil versus low-saturated oils in pooled trials.

• ButterPreliminary or mixed

  Butter's saturated fat raises LDL; links with heart disease outcomes in cohorts are neutral.

• Ghee (Clarified Butter)Preliminary or mixed

  Ghee's effect on lipids was neutral to positive in small studies; heart disease outcome data are unclear.

• Cod Liver Oil & Fish Oil (Food View)Preliminary or mixed

  Triglycerides fall about 15% in pooled trials; effects on heart events are small and uncertain.

• Margarine & Plant-Oil SpreadsPreliminary or mixed

  The fat swap lowers LDL and cardiovascular events; trans fat does the opposite.

• Energy DrinksDocumented risk

  Blood pressure and possible rhythm effects after energy drinks.

• Beet JuicePreliminary or mixed

  The measured effect is on blood pressure; trials were short.

• Pomegranate JuicePreliminary or mixed

  Blood pressure and blood-fat markers changed slightly in trials; effect on events not shown.

• Korean Red GinsengDocumented risk

  May affect blood clotting; small warfarin trial found no significant INR change.

• FurikakeDocumented risk

  Salty toppings add sodium. WHO links high sodium to higher blood pressure and heart disease. A caution, not a treatment.

• Himalayan Pink SaltDocumented risk

  Sodium intake affects blood pressure; pink salt has sodium like other salts.

• Celtic Grey SaltDocumented risk

  WHO says high sodium raises blood pressure and cardiovascular risk; MedlinePlus says people with heart failure may need less sodium still.

• Kosher SaltDocumented risk

  WHO says high sodium raises blood pressure and cardiovascular risk; MedlinePlus says people with heart failure may need less sodium still.

• Iodized Table SaltDocumented risk

  High sodium intake raises blood pressure.

• Flaky and Smoked SaltsClinically supported

  Sodium intake affects blood pressure; any salt adds sodium.

• Pre-Workout SupplementsDocumented risk

  Palpitations, raised blood pressure and, with DMAA or synephrine, serious heart events have been reported.

• Fat Burners and Weight-Loss BlendsDocumented risk

  Stimulant ingredients raised blood pressure in a meta-analysis and appear in case reports of chest pain and palpitations.

• Bone Health FormulasDocumented risk

  Calcium supplement trials reported more heart events in some meta-analyses; not settled.

• Energy and Focus BlendsDocumented risk

  Heart rate, blood pressure and rhythm findings after energy drinks.

• Vitamin DDocumented risk

  Very high vitamin D intake can raise blood calcium and lead to calcium deposits in soft tissues such as the heart. This is a risk of excess, not a heart benefit.

• Vitamin EEstablished role

  Vitamin E helps widen blood vessels and keeps blood from clotting inside them. High-dose supplements might raise bleeding risk, and benefit for heart disease is unproven.

• CopperEstablished role

  Copper helps keep blood vessels healthy, and it is needed to form haemoglobin, which carries oxygen. This does not show that supplements protect the heart.

• CarnitineDocumented risk

  Gut bacteria turn dietary carnitine into TMAO, which promoted artery disease in mice. This is a mechanistic and observational finding, not proof that supplements harm the heart.

• Algal (algae) oilPreliminary or mixed

  Blood-fat changes only (lower triglycerides, higher LDL and HDL); no heart-event outcomes shown for algal oil.

• Cod liver oilPreliminary or mixed

  Its EPA and DHA are studied for heart health, but the large reviews mostly covered fish oil, not cod liver oil. Evidence for supplements is mixed.

• Omega-9 fatty acids (oleic acid)Preliminary or mixed

  The NHS says monounsaturated fats help protect the heart. This describes food fats, not omega-9 supplements.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  Same limited marker findings as the cardiovascular system; resveratrol showed no benefit on cholesterol or blood pressure in another meta-analysis.

• Grape seed extract and pine bark extract (oligomeric proanthocyanidins, OPC)Preliminary or mixed

  Grape seed extract trials show small, inconsistent effects on blood pressure and heart rate; no proof of fewer heart problems.

• Citicoline and alpha-GPCDocumented risk

  Stroke is a blood-vessel event; the alpha-GPC stroke association is the reason to ask a clinician first if you have heart or circulation disease.

• DandelionDocumented risk

  Avoid in heart failure because of possible high potassium, per the EU herbal committee.

• HorsetailDocumented risk

  The EU monograph says horsetail for urinary use should not be used in severe heart disease where fluids are restricted. The effect on the heart is not otherwise established.

• Lemon verbenaPreliminary or mixed

  Pooled small trials found lower average blood pressure; ask a pharmacist if you take blood pressure medicines.

• ChiaPreliminary or mixed

  Meta-analyses of small trials found modest drops in blood pressure with chia seed or flour; trials are small and differ in design, so this is not proof. Heart disease outcomes were mostly not significant (MSK).

• Horny goat weedDocumented risk

  MSK advises people with heart disease to avoid it after a case of fast irregular heartbeat.

• FlaxseedPreliminary or mixed

  A meta-analysis of 62 trials found small average drops in total and LDL cholesterol and triglycerides, with no change in HDL. These are blood markers, not heart attack trials. Blood pressure changes are also small.

• BladderwrackDocumented risk

  The EU monograph lists heart palpitations, faster heart rate and blood-pressure changes among effects of exceeding recommended amounts, and advises caution in high blood pressure.

• Eucommia (du zhong)Preliminary or mixed

  Small trials of bark and leaf extracts gave mixed results on blood pressure: some fall in office readings but no difference on 24-hour monitoring in one placebo-controlled trial. It is not shown to replace prescribed treatment.

• Ophiopogon (mai dong)Preliminary or mixed

  Trials of Shenmai injection (ginseng plus ophiopogon) added to standard care report better heart-function measures, but certainty is low and it is an injection, not the dried root.

• Antrodia camphorataPreliminary or mixed

  Small pilots on blood pressure and cholesterol, reported through reviews.

• Cayenne and chili pepperPreliminary or mixed

  Observational pooling links regular spicy-food eating with lower heart-disease death; it does not show cause. MSK cites a systematic review finding no effect of capsaicin on blood pressure.

• CuminPreliminary or mixed

  A 2018 pooling found lower total and LDL cholesterol; no heart outcomes were measured.

• Black seed (nigella)Preliminary or mixed

  Pooled supplement trials found small average falls in blood pressure (about 3 mmHg) with large differences between trials; not studied at spice amounts.

• Dill seedPreliminary or mixed

  Only blood fat markers were studied, in supplement trials.

• CardamomPreliminary or mixed

  Small changes in blood fats, inflammation markers and blood pressure in supplement trials; not heart outcomes.

• BlackcurrantsPreliminary or mixed

  A one-day trial of a blackcurrant drink improved a blood vessel function test; pooled anthocyanin trials showed no change in blood pressure or lipids.

• Mandarins & TangerinesPreliminary or mixed

  Observational pattern evidence for fruit and citrus intake only.

• Sweet CherriesPreliminary or mixed

  Blood pressure results are mixed across cherry trials; no outcome trial read.

• BananasPreliminary or mixed

  Bananas supply potassium; a 2013 meta-analysis found higher potassium intake lowered blood pressure in adults with high blood pressure, but it did not test bananas.

• Sweet clover (melilot)Preliminary or mixed

  Melilot is an EU traditional herbal medicine for heavy legs from minor vein problems; the studies were small and open, so evidence is weak.

• RestharrowDocumented risk

  The EMA contraindicates it in severe cardiac disease where reduced fluid intake is recommended.

• Lettuce (Romaine & Leaf)Preliminary or mixed

  Studies of people who eat more vegetables, and leafy greens, link them with lower heart disease risk; these are observational and not specific to lettuce.

• Swiss ChardPreliminary or mixed

  Observational link with lower cardiovascular disease risk for leafy greens as a group; trials inconclusive.

• Mustard GreensPreliminary or mixed

  Same evidence: an observational link for leafy greens as a group, not confirmed by trials.

• Aleppo pepperPreliminary or mixed

  Observational pooling links regular spicy-food eating to lower heart-disease death; it cannot show chili is the cause.

• Kashmiri chiliPreliminary or mixed

  Regular spicy-food eaters had lower heart-related death in a pooled cohort analysis; this is an association for chili foods, not proof.

• OnionsPreliminary or mixed

  Quercetin supplements lowered blood pressure slightly in trials; this was not shown for eating onions.

• Zucchini (Courgette)Preliminary or mixed

  Potassium in food is linked with lower blood pressure in trials of potassium intake; vegetables as a group are linked with lower heart disease risk in observational studies.

• Sesame seedPreliminary or mixed

  Small pooled trials of sesame supplementation report lower blood pressure, but certainty is very low and the form is not stated; this is not a treatment.

• Garlic powderPreliminary or mixed

  Small average changes in cholesterol and blood pressure in supplement trials; no outcome benefit shown.

• PistachiosPreliminary or mixed

  Small changes in blood pressure and cholesterol ratios in pooled trials; no trial of heart events was read.

• CashewsPreliminary or mixed

  Same evidence as for the cardiovascular system.

• PecansPreliminary or mixed

  Same evidence as for the cardiovascular system.

• PeanutsPreliminary or mixed

  Large observational studies link nut intake (peanuts included) to lower heart disease; observational, so not proof.

• Chia SeedsPreliminary or mixed

  Blood pressure findings from small trials; see the blood pressure entry.

• FlaxseedPreliminary or mixed

  Blood fats and blood pressure markers in meta-analyses.

• Sunflower SeedsPreliminary or mixed

  Observational links for nuts and seeds as a group; not specific to sunflower seeds.

• Cacao NibsPreliminary or mixed

  Small improvements in blood pressure and cholesterol numbers with cocoa products; no evidence for nibs or for disease prevention.

• Mixed Nuts & Trail MixPreliminary or mixed

  Observational link between nut eating and lower heart disease; not proof.

• PlumsPreliminary or mixed

  A 2024 meta-analysis found lower LDL with plum products; no clear change in other lipids and low to moderate certainty.

• Kuding Tea (Bitter Tea)Preliminary or mixed

  Blood fat markers improved in small trials; effect on heart disease not studied.

• Olive Leaf TeaPreliminary or mixed

  Studied for LDL (one trial) and blood pressure (observational); evidence for the tea is limited.

• BarleyPreliminary or mixed

  LDL and total cholesterol fell in pooled trials; heart outcomes not shown.

• Whole Wheat & Wheat BerriesPreliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials.

• SpeltPreliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials.

• Farro (Emmer)Preliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials. Not farro-specific.

• Khorasan Wheat (Kamut)Preliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials.

• BulgurPreliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials.

• FreekehPreliminary or mixed

  Same evidence as the cardiovascular system: association in cohort studies and a small LDL drop in pooled whole-grain trials. Not freekeh-specific.

• LentilsPreliminary or mixed

  Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Lentils alone.

• Chickpeas (Garbanzo Beans)Preliminary or mixed

  Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Chickpeas alone.

• Split PeasPreliminary or mixed

  Observational studies link higher legume intake to lower coronary heart disease risk (RR 0.90) but not stroke. That is an association, not proof, and it covers legumes as a group, not Split peas alone.

• Navy BeansPreliminary or mixed

  Through small LDL changes in pooled trials of pulses.

• White Beans (Cannellini & Great Northern)Preliminary or mixed

  Through small LDL changes in pooled trials of pulses.

• Lima BeansPreliminary or mixed

  Through small LDL changes in pooled trials of pulses.

• Mung BeansPreliminary or mixed

  Through small LDL changes in pooled trials of pulses.

• Adzuki BeansPreliminary or mixed

  Through small LDL changes in pooled trials of pulses.

• HummusPreliminary or mixed

  Observational and trial evidence is for whole pulses, not hummus.

• Avocado OilPreliminary or mixed

  Fat-type guidance (unsaturated over saturated) applies in general; avocado oil not tested directly.

• Canola OilPreliminary or mixed

  Lower LDL in pooled trials; heart outcomes not shown.

• Flaxseed OilPreliminary or mixed

  Possible small effects on events and risk markers.

• Sesame OilPreliminary or mixed

  Small trials found lower blood pressure and better endothelial function in hypertensive people.

• Lard & Beef TallowPreliminary or mixed

  Saturated fat guidance applies; fat-specific outcome data are missing.

• CoffeePreliminary or mixed

  Observational links to lower cardiovascular risk, but caffeine raises blood pressure in trials.

• Cocoa & Hot ChocolatePreliminary or mixed

  Small blood pressure effect in trials.

• Tomato JuiceDocumented risk

  Salted canned juice can supply 27% of the sodium Daily Value in a cup, which matters for blood pressure.

• Green & Vegetable JuicesPreliminary or mixed

  Small trials suggest vegetable juice may lower blood pressure in some people; evidence is limited.

• Black Seed Oil (Nigella)Preliminary or mixed

  Small average blood pressure drops in pooled trials of swallowed black seed.

• Argan OilPreliminary or mixed

  Eaten argan oil changed blood lipid markers in pooled trials; no outcome trials of heart disease.

• Creatine NitrateDocumented risk

  A review raises a concern that nitrates may lower blood pressure; a 6-day trial found no difference from placebo.

• B-Complex FormulasPreliminary or mixed

  No effect on heart attack or death; slightly fewer strokes in a Cochrane review of homocysteine-lowering B vitamins.

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