"The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease."
Thomas Edison
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The 6 Best Mushrooms for Heart Health
Lower Your Numbers & Stress Without the Side Effects
Before we discuss the 6 best mushrooms for heart health...
Let's talk about why cardiovascular health matters:
- Cardiovascular disease causes about 1 in 3 deaths worldwide – an estimated 17.9 million people every year.
- In the U.S., someone dies from cardiovascular disease about every 34 seconds.
- Roughly half of all adults in the U.S. (about 48%) either have high blood pressure or are on medication for it.
- High LDL (“bad”) cholesterol is linked to about 4.4 million deaths each year globally, mostly from heart disease and stroke.
No wonder so many of us are hunting for gentler, more natural allies for our hearts.
Let’s face it, navigating the world of natural heart health can feel like walking through a maze blindfolded, especially when you are tired of the endless rattle of pill bottles.
The good news is that nature has provided us with powerful allies that have been used for centuries.
Dive deep with me into the forest of the 6 best mushrooms for heart health, separating the hype from the help, so you can take control of your cardiovascular wellness with confidence!
So, why are these fungi so fantastic for your ticker?
I will always say there's a little bit of magic there, but it's also biology!
These functional mushrooms for heart health are packed with special compounds called beta-glucans.
Think of beta-glucans as microscopic sponges that travel through your digestive system.
They help trap cholesterol and prevent it from being absorbed into your bloodstream.
Plus, these mushrooms are loaded with antioxidants and anti-inflammatory agents.
Since inflammation is often the silent culprit behind arterial damage, adding these fungi to your routine is like giving your heart a protective shield against daily wear and tear.
If you are looking to tackle cholesterol
Shiitake and Oyster mushrooms should be your new best friends in the kitchen.
Shiitake is not just delicious with its smoky flavor; it contains a superstar compound called eritadenine.
This compound actually encourages your body to absorb less cholesterol!
Eritadenine is a unique compound isolated from shiitake that has been shown in animals to reduce serum cholesterol significantly by altering how the liver handles phospholipids and cholesterol.
In some rat studies, eritadenine reduced total cholesterol by 25–45% depending on the dose.
Unlike many cholesterol drugs, eritadenine acts by changing how cholesterol is processed and excreted rather than just blocking synthesis.
And let’s talk about Oyster mushrooms; they naturally contain lovastatin-like compounds that help regulate lipid profiles.
This is another example here where Big Pharma takes the healing compounds in medicinal foods like oyster mushrooms, like lovastatin, manufactures them, regulates them, and combines them with all kinds of chemicals that are terrible for you...
Big Pharma = Big Business.
Look how incredible oyster mushrooms shine in reducing cholesterol numbers naturally:
In a small human trial with hypercholesterolemic adults, just 10 g (about 2 teaspoons) of dried oyster mushroom per day for 4 weeks:
- Lowered total cholesterol by ~13%
- Lowered LDL‑cholesterol by ~17%
- Lowered triglycerides by ~24%
Stress = High blood pressure
Now, let’s talk about stress, because we all know that:
- high stress equals high blood pressure.
This is where Reishi, often called the "Mushroom of Immortality," shines as the "Calm Heart" mushroom.
Reishi is an adaptogen, which means it helps your body handle stress and lowers cortisol levels.
When your stress drops, your blood pressure often follows suit.
Reishi extracts have been shown to reduce platelet clumping and experimental clot formation in animal studies – a powerful reminder to talk with your doctor if you’re on blood thinners.
Erin
It is like a deep breath for your cardiovascular system.
While Reishi is too woody and bitter to eat like a button mushroom, drinking a reishi supplement tea can be a soothing evening ritual to wind down and protect your heart simultaneously.
This has been part of my bedtime routine for years and I sleep great, even with the challenges of peri/menopause.
For those of you wanting to improve energy and circulation
...Without the jitters of caffeine, look no further than Cordyceps and Maitake.
Cordyceps is famous for helping the body utilize oxygen more efficiently and producing ATP (cellular energy), which reduces the workload on your heart during physical activity.
But cordyceps has so many amazing benefits...
Cordyceps is the "Zoom Zoom" you need for exercise, for your libido and especially for your daily energy in general. It's one of the functional mushrooms you really FEEL.
Erin
Meanwhile, Maitake, or "Hen of the Woods," is fantastic for restoring balance.
Studies suggest it helps relax blood vessels, which can naturally lower blood pressure. It is all about flow!
In animal models of high blood pressure, Maitake has dropped blood pressure numbers by as much as 15–20 points.
Imagine your blood moving freely and easily, delivering nutrients exactly where they need to go without your heart having to pump against resistance.
Your heart would be so happy!
We cannot forget Chaga
The rugged-looking fungus that grows on birch trees.
It might look like a piece of burnt charcoal, but inside, it is pure gold for your arteries.
Chaga is one of the most antioxidant-rich foods on the planet!
In lab tests, Chaga’s antioxidant scores are so high they rival or beat many well‑known ‘superfruits’.
These medicinal mushrooms for heart health fight oxidative stress, which is basically the "rust" that accumulates in our bodies and damages blood vessels over time.
By neutralizing free radicals, Chaga acts as the ultimate defender, keeping your vascular system flexible and young.
It is ancient wisdom backed by modern science, proving that the old ways often hold the truest cures.
"Should I eat them fresh, or just buy a supplement?"
This is a great question!
Eating fresh mushrooms like:
is fantastic because you get the fiber, which is also great for lowering cholesterol.
I love replacing meat in a meal every week with mushrooms.
In one 1‑year clinical trial where people replaced some red meat with mushrooms, participants lost more weight, improved their body composition, and improved several cardiometabolic risk factors versus controls.
- A single cup of grilled portobello mushroom slices (about 120 g) has roughly:
- ~35–40 calories
- Virtually zero saturated fat
- About 4–5 g of protein
- Around 500–600 mg potassium
Compare that to 3 oz of 80/20 ground beef:
- ~230 calories
- ~6–8 g saturated fat
- ~75 mg sodium (before seasoning)
That swap alone can dramatically cut saturated fat intake, which is closely associated with LDL cholesterol increases.
However, for tough functional mushrooms like:
...to get a therapeutic dose, supplements are the best source.
If you buy supplements, look for extracts rather than tinctures or "mycelium on grain."
Extracts ensure the tough cell walls are broken down so your body can actually absorb the medicine.
Mushroom coffee blends are also a trendy and tasty way to get your daily dose without changing your routine much!
If you purchase a produce through the links on this page, I receive a small commission at no cost to you. I was not paid to review these products, and I did not receive it as a freebie. I'm suggesting it to you because I own it and love it, and I think you would, too. For more info, please see this policy.
As an Amazon affiliate I earn from qualifying purchases.
Let’s look at the hard numbers, because nutrition matters.
Mushrooms are:
- naturally low in sodium and
- free of saturated fat,
...making them a perfect food for heart patients.
They are also surprisingly high in potassium!
Potassium is vital because it helps counteract the effects of sodium in your body, relaxing blood vessel walls and lowering blood pressure.
They are also rich in copper, which is essential for red blood cell production.
It is a nutritional powerhouse package that fits perfectly into any heart-conscious diet.
Ready to eat?
Let’s try a simple "Heart-Happy Shiitake Stir-Fry."
You will need:
- 2 cups of sliced fresh Shiitake mushrooms
- 1 cup of snap peas
- 1 red bell pepper
- garlic
- ginger
- low-sodium soy sauce, tamari, or I use coconut aminos
1. Place the shiitake slices in a pan and 1 cup of water over medium heat
2. Cook until all the water is absorbed. Then add ghee butter or avocado oil to the pan.
3. Cook the shiitakes until they are golden brown on the edges.
4. Toss in the ginger and garlic until fragrant (about 30 seconds).
5. Throw in the veggies and stir-fry for 3 minutes until crisp-tender.
6. Drizzle with soy sauce/coconut aminos and serve over brown rice or quinoa.
This meal combines the cholesterol-lowering power of Shiitake with the anti-inflammatory punch of ginger and garlic!
Fiber + mushrooms: a hidden double win
Most people in industrialized countries only consume about 15–18 g of fiber per day, well below the recommended 25–38 g.
Mushrooms aren’t only about β‑glucans – they also contain chitin and other fibers that:
- Feed beneficial gut bacteria
- Help bind and excrete bile acids (which are made from cholesterol)
- Support lower total and LDL‑cholesterol over time
Worldwide, the number of adults with hypertension has doubled from about 650 million in 1990 to more than 1.2 billion today.
Estimates attribute roughly 30–40% of hypertension cases to diet (too much sodium, not enough potassium, excess calories, low fiber).
Because mushrooms are:
- Low in sodium
- Rich in potassium
- Low in calories and
- Low in saturated fat
...they directly counter several of these dietary drivers in one food group.
Shroomies for the win!
Safety first
Before you run out and buy every mushroom supplement on the shelf, we need to talk about safety.
This is crucial!
If you are currently taking blood thinners (like warfarin) or medication for high blood pressure, you must speak with your doctor before adding concentrated mushroom extracts to your regimen.
Some mushrooms, like Reishi and Maitake, can naturally thin the blood or lower pressure, which might amplify the effects of your medication.
We want synergy, not a crash!
The best mushrooms for heart health are powerful tools, but they work best when used consistently and responsibly as part of a holistic lifestyle.
Here is to your health, your heart, and your new fungal friends!
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If you purchase a product through the links on this page, I receive a small commission at no cost to you. I was not paid to review these products, and I did not receive them as freebies. I'm suggesting it to you because I own it and love it, and I think you would, too. For more info, please see this policy.
As an Amazon affiliate, I earn from qualifying purchases.