• Nourish Your Heart: Incorporate a heart-friendly diet filled with fruits, vegetables, whole grains, and lean proteins.
• Items like salmon, oats, olive oil, walnuts, almonds, chia seeds, and flaxseed are particularly advantageous for your heart.
• Try to reduce your consumption of high-fat dairy, fatty meats, processed foods, sugary beverages, and excessive salt.
• Engage in at least 150 minutes of moderate exercise every week to further enhance heart wellness.
• Implementing small, manageable dietary changes can significantly impact your heart’s long-term health.

Want to keep your heart in top shape? Your diet is key. Think of each meal as a chance to strengthen your heart, helping you control blood sugar, lower cholesterol, and prevent heart issues in the long run. Discover how you can savor tasty foods while supporting your heart.

What Does a Heart-Healthy Diet Look Like?

Following a heart-friendly diet doesn’t mean settling for tasteless meals. It’s about enjoying a wide array of colorful foods that nourish you and safeguard your heart health. According to the American Heart Association (AHA), it’s beneficial to consume plenty of fresh, fiber-rich fruits and vegetables, whole grains, and lean proteins like nuts, fish without skin, and poultry. Eating with heart health in mind also involves being conscious of portion sizes and staying active.

“Heart-healthy eating emphasizes reducing inflammation, managing cholesterol, supporting healthy blood pressure, and maintaining overall vascular well-being,” says Michelle Routhenstein, MS, RD, CDCES, CDN, a Cardiology Dietitian with Entirely Nourished. “It focuses on whole, minimally processed foods that are rich in fiber, antioxidants, healthy fats, and plant nutrients.”

The Top Foods for Heart Health

Registered Dietitian Kayla Farrell suggests these foods consistently top the list when it comes to protecting your heart.

• Salmon and Tuna: These fish are packed with omega-3 fatty acids, which can help lower blood pressure and reduce the risk of heart rhythm disorders. If you’re not a fish fan, tofu can be a good alternative.
• Oats: Oats are rich in soluble fiber, which is especially helpful in lowering LDL cholesterol. Beta-glucans in oats interact with fats and biliary salts, which help eliminate cholesterol from the body. Oats can also improve blood sugar levels in people with type 2 diabetes.
• Olive Oil: This kitchen staple is full of antioxidants that help protect your blood vessels. Using olive oil instead of saturated fats like butter can help lower your cholesterol.
• Walnuts and Almonds: Just a small handful of these nuts each day can help lower your cholesterol and protect your heart’s arteries from inflammation. Walnuts also give you a boost of omega-3s.
• Chia Seeds: Chia seeds are a dietitian-approved, high-fiber snack loaded with nutrients. They contain both soluble and insoluble fiber, which promote gut health, prevent constipation, and provide a steady release of energy to prevent blood sugar spikes. Chia seeds also contain plant-based omega-3 fatty acids, which may promote heart health by lowering unfavorable LDL cholesterol and blood pressure.

More Heart-Healthy Superstars

Beyond the top five, plenty of other foods can help keep your heart in tip-top shape:

• Avocados: This creamy fruit is a great source of heart-healthy fats that can lower cholesterol and reduce your risk of heart disease.
• Black Beans: These beans are packed with antioxidants, folate, and magnesium, all of which can help lower your blood pressure. Be sure to rinse canned beans to remove extra salt.
• Cherries: These sweet fruits contain antioxidants that help protect your blood vessels and reduce inflammation.
• Dark Chocolate: Enjoying dark chocolate in moderation can help boost your heart health and lower your risk of heart disease, stroke, and diabetes. Choose dark chocolate with at least 70% cocoa to get the benefits.
• Dark Leafy Greens: Spinach, lettuce, arugula, bok choy, and mustard greens are packed with vitamins, minerals, and nitrates that help open blood vessels so oxygen-rich blood can reach your heart.
• Flaxseed: Flaxseeds are a tiny but mighty cholesterol-reducing food that you can easily incorporate into your diet. They are rich in omega-3 fats, which have anti-inflammatory properties and can help lower LDL cholesterol while raising HDL cholesterol and improving insulin secretion.
• Low-Fat Yogurt: Dairy can help control your blood pressure and keep your bones strong. Low-fat options help boost calcium intake while minimizing fat.
• Oranges: This citrus fruit is full of cholesterol-fighting fibers and potassium, which can help control or even lower your blood pressure.
• Beets: Beets are high in nitrates, which help keep blood vessels dilated and lower blood pressure. They are also packed with heart-healthy antioxidants.

What to Limit on a Heart-Healthy Diet

Just as important as knowing what to eat is knowing what to limit. The American Heart Association recommends avoiding foods high in sodium, saturated fat, and added sugars. Here are some specific foods to be mindful of:

• High-fat dairy products
• Fatty meats
• Processed meats
• Tropical oils and partially hydrogenated fats
• Processed foods
• Foods and beverages with added sugars
• Foods high in sodium
• Alcohol

The Bottom Line on Foods for Heart Health

Protecting your heart health doesn’t require drastic changes. By incorporating more heart-healthy foods into your diet and limiting those that can do harm, you can take significant steps toward a healthier you. Remember, it’s all about balance and making sustainable choices that you can enjoy for the long haul.

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We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.