Heart disease remains the leading cause of death worldwide. Approximately 18% of deaths worldwide are due to heart disease. The good news is that how and what you eat plays a powerful role in preventing and managing heart disease. I am not talking about significant restrictions here; eating for heart health is about adding nutrient-dense foods that support cardiovascular function, reduce inflammation, and promote overall well-being. Here are 10 of the healthiest foods you should eat for your heart.

1. Fatty Fish: Rich in Omega-3s

Fatty fish, like salmon, mackerel, sardines, and trout, are excellent sources of omega-3 fatty acids. These foods help lower triglycerides, reduce inflammation, and support healthy blood vessels. Aim for at least two servings per week to reap the heart-protective benefits.

How to Enjoy:

• Grilled salmon with lemon and herbs

• Sardines on whole-grain toast with avocado

• A tuna salad with olive oil and leafy greens

 

2. Leafy Greens: Nutrient Powerhouses

Spinach, kale, Swiss chard, and collard greens are packed with vitamins, minerals, and antioxidants, including vitamin K, which supports arterial health, and nitrates, which help lower blood pressure.

How to Enjoy:

• Add spinach to smoothies for a nutrient boost

• Toss kale into soups or stir-fries

• Enjoy a big green salad with a variety of veggies and a heart-healthy dressing

 

3. Berries: Antioxidant-Rich Superfoods

Blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants like anthocyanins, which reduce oxidative stress and lower inflammation. Studies suggest regular berry consumption improves cholesterol levels and supports vascular health.

How to Enjoy:

• Mix into Greek yogurt or oatmeal

• Blend into a smoothie with almond milk

• Enjoy as a naturally sweet dessert

 

4. Nuts and Seeds: Heart-Friendly Fats

Walnuts, almonds, flaxseeds, and chia seeds provide healthy monounsaturated and polyunsaturated fats, fiber, and plant-based omega-3s. They help lower bad cholesterol (LDL) and support good cholesterol (HDL).

How to Enjoy:

• Sprinkle flaxseeds into smoothies or oatmeal

• Snack on a handful of almonds or walnuts

• Add chia seeds to yogurt or overnight oats

 

5. Whole Grains: Fiber for Heart Health

Oats, quinoa, and whole wheat are rich in fiber, which helps lower cholesterol and regulate blood sugar levels. Choosing whole grains over refined grains supports cardiovascular health by improving digestion and reducing inflammation.

How to Enjoy:

• Start your day with a bowl of steel-cut oats

• Include quinoa or farro

• Choose whole-grain bread for sandwiches and toast

 

6. Avocados: A Heart-Healthy Fat Source

Avocados are packed with heart-friendly monounsaturated fats, fiber, and potassium, which help lower blood pressure and support healthy cholesterol levels.

How to Enjoy:

• Spread on whole-grain toast

• Add to salads or grain bowls

• Blend into smoothies for a creamy texture

 

7. Dark Chocolate: A Delicious Antioxidant Boost

Dark chocolate (at least 70% cocoa) contains flavonoids that improve heart health by reducing inflammation, improving blood flow, and supporting healthy blood pressure levels.

How to Enjoy:

• Enjoy a small square as an after-dinner treat

• Add cacao powder to smoothies

• Mix into homemade energy bites with nuts and seeds

 

8. Beans and Legumes: Plant-Based Protein Power

Lentils, chickpeas, black beans, and kidney beans are excellent sources of plant-based protein, fiber, and antioxidants. They help regulate blood sugar, lower cholesterol, and improve heart function.

How to Enjoy:

• Make a hearty lentil soup

• Add black beans to tacos or salads

• Blend chickpeas into hummus for a nutritious dip

 

9. Olive Oil: A Staple of the Mediterranean Diet

Extra virgin olive oil is a key component of the heart-healthy Mediterranean diet. It’s rich in antioxidants and monounsaturated fats that help reduce inflammation and support healthy arteries.

How to Enjoy:

• Drizzle over roasted vegetables or salads

• Use as a base for homemade salad dressings

• Sauté veggies or lean proteins with olive oil instead of butter

 

10. Garlic: A Natural Blood Pressure Regulator

Garlic contains allicin, a compound known for its heart-protective properties, including reducing blood pressure and cholesterol levels.

How to Enjoy:

• Add minced garlic to stir-fries and pasta dishes

• Roast whole garlic cloves for a milder flavor

• Use in homemade dressings or marinades

 

Eating for heart health doesn’t have to be complicated. By focusing on whole, nutrient-dense foods and incorporating a variety of heart-friendly ingredients, you can support cardiovascular function and reduce your risk of heart disease.

Let us know which of these heart-healthy foods you already enjoy, and feel free to share your favorite ways to include them in your meals!

 

References:

1. American Heart Association (AHA). (2023). Healthy Eating for a Healthy Heart. Retrieved from https://www.heart.org

2. Harvard T.H. Chan School of Public Health. (2023). The Nutrition Source: Healthy Eating Plate. Retrieved from https://www.hsph.harvard.edu/nutritionsource/

3. Mozaffarian, D., et al. (2016). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 66(24), 2762-2778. doi:10.1016/j.jacc.2016.10.045

4. Liu, S., et al. (2014). Berries and cardiovascular disease risk factors: A review of the evidence. Journal of Nutrition, 144(4), 562-568. doi:10.3945/jn.113.184838

5. Kris-Etherton, P. M., et al. (2012). Walnuts and cardiovascular disease: A scientific review. Circulation, 123(3), 256-265. doi:10.1161/CIR.0b013e31821b1c68

6. Estruch, R., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290. doi:10.1056/NEJMoa1200303

7. Schwingshackl, L., & Hoffmann, G. (2014). Mediterranean dietary pattern, inflammation, and endothelial function: A systematic review and meta-analysis of intervention trials. Nutrition Reviews, 72(7), 495-506. doi:10.1111/nure.12129

8. Willett, W. C., et al. (2019). Olive oil consumption and cardiovascular disease risk in U.S. adults. Journal of the American College of Cardiology, 73(9), 1073-1082. doi:10.1016/j.jacc.2019.01.009