The Best Foods for Heart Health

To reduce your risk of getting heart disease, increase your intake of these nutrient-rich, high-fiber, and heart-healthy fats.

The leading cause of death in the US in 2020 was heart disease. It is obvious that adopting a healthy lifestyle (such as working out more frequently) can have a significant influence, even if researchers are still learning more about how to prevent cardiovascular illness, which includes both heart attacks and strokes.

These meals will help you maintain a healthy heart for the long term.

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Salmon

Among the healthiest foods for your heart are salmon, sardines, mackerel, and other fatty fish that contain large amounts of omega-3 fatty acids, which lower triglycerides, a kind of blood fat, as well as the risk of atherosclerosis, the accumulation of plaque in the arteries, and arrhythmia, an irregular heartbeat. Fish, preferably fatty fish, should be eaten at least twice a week. 

Oatmeal 

Oatmeal contains a lot of soluble fiber, which may lower cholesterol.  In the digestive tract, fiber absorbs cholesterol like a sponge, causing it to be excreted from the body rather than absorbed into the bloodstream.

Graf suggests avoiding instant oatmeal, which frequently contains sugar, and instead opting for old-fashioned or even quick-cooking oats.

Berries

In addition to blueberries, other berries may help lower the risk of heart disease. By consuming more than three servings of blueberries and strawberries each week, women between the ages of 25 and 42 had a decreased risk of suffering a heart attack.

 antioxidants, which may decrease blood pressure and widen blood vessels. Anthocyanins are the pigments that give red and blue to plants.

An analysis of studies on berries and heart health that was published in the journal Frontiers in Nutrition in 2021 suggested that anthocyanin-rich berries may protect heart illnesses by lowering triglycerides and reducing inflammation in the body.

dark chocolate

Dark chocolate—chocolate with at least 60–70% cocoa—may be beneficial for your heart, according to multiple studies.

One theory proposes that polyphenols, a subclass of flavonoids included in dark chocolate, may lower blood pressure, blood coagulation, and inflammation. Unfortunately, milk chocolate and the majority of candy bars don’t do anything for heart health.

citrus 

According to a 2017 review research published in the International Journal of Epidemiology, those who consume significant amounts of the flavonoids found in citrus fruits reduce their risk of heart disease and stroke.

Continue consuming whole citrus fruits, which are filled with fiber, or small amounts of 100% or freshly squeezed citrus juice.  Grapefruit products may reduce the efficacy of other medicines, including statins, which are drugs used to control cholesterol.

Potatoes

Despite the fact that potatoes are generally referred to as “bad” carbohydrates, there is no need to shun them. If potatoes are not deep-fried, they can be heart-healthy. They are rich in potassium, which lowers blood pressure, and have a lot of fiber, which reduces the risk of heart disease.

According to Graf, they most definitely aren’t refined carbohydrates or processed foods. They provide a variety of health benefits.

Tomatoes

Like potatoes, tomatoes are high in potassium, which is beneficial for the heart. Additionally, they are a good source of lycopene, which has been linked to a lower risk of stroke.

Lycopene, a carotenoid, may help maintain blood vessels’ openness, reduce the risk of heart attacks, and raise levels of “bad” LDL cholesterol. Additionally, due to their low calorie and sugar content, they don’t detract from a diet that is already healthy. According to Graf, they are beneficial to the body in numerous ways.

Nuts

Among the nuts that include fiber that is great for your heart are almonds, walnuts, pistachios, peanuts, and macadamia nuts. They also include vitamin E, which helps to decrease harmful cholesterol. 

Despite the fact that some individuals have in the past avoided nuts due to their higher fat content, the bulk of research show that those who regularly eat nuts are leaner than those who don’t, according to Graf. And individuals who are thinner are less likely to experience heart problems. If you can, choose kinds that have been lightly salted.

Legumes

Because they are plants, legumes like beans, lentils, and peas are excellent sources of protein without a lot of harmful fat. There is “moderate evidence” that legumes can aid in the prevention of coronary heart disease (commonly referred to as coronary artery disease).

Additionally, a 2020 study that appeared in the journal Nutrients raises the possibility that beans could help diabetics control their blood sugar levels. One of the diabetic problems that can be avoided by reducing blood sugar is heart disease.

Extra Virgin Olive Oil

Extra-virgin olive oil (EVOO) is thought to help prevent heart disorders in a number of ways, according to a 2019 review paper in the journal Nutrients. This is particularly valid when extra virgin olive oil (EVOO) is added to a diet like the Mediterranean diet. This diet is high in grains, fruits, and vegetables.

Olive oil contains monounsaturated fat, which can decrease cholesterol and blood sugar levels. Graf claims that green and black olives themselves are another source of “good” fat.

Tea leaves

Green tea might provide a lot of health benefits. People had a 20% lower risk of cardiovascular disease and stroke when drinking four or more cups of green tea per day. 

A letter from 2018 that was printed in the European Journal of Preventive Cardiology backed up these conclusions. It was claimed that the heart protection was due to polyphenols, which function as antioxidants and may be able to breakdown a chemical that may be one of the primary causes of heart disease.

broccoli, spinach, and kale

A fantastic food choice for your health is vegetables. However, increasing your intake of leafy green veggies may benefit your heart. Carotenoids, which serve as antioxidants to shield your body from potentially harmful elements, are abundant in these. In addition, they are high in fiber and loaded with vitamins and minerals. Kale contains omega-3 fatty acids as well.

Coffee

Another popular beverage that is excellent for your heart is coffee. According to a 2018 review that was published in Progress in Cardiovascular Diseases, coffee lowers the death rate from heart disease. 

The news isn’t always a valid justification for beginning the habit, though. Graf recommended those who were already enjoying coffee to continue doing so. Otherwise, there is no purpose in starting.

But there is one thing about caffeine to keep in mind: Due to a genetic variation, some individuals absorb caffeine more slowly. When it occurs, it can be bad for your heart. You can get tested through websites like https://www.nutrigenomix.com, but insurance doesn’t cover the test’s cost.

flax with chia seeds

Flax and chia seeds are a great sources of omega-3 fatty acids that are sourced from plants. In part as a result of this, they are advantageous to your heart. Another argument is the high fiber content of them.

There are various ways to consume the seeds as well. To make a heart-healthy meal, try grinding them with foods like oats, dried blueberries, or cranberries. They can be blended with fruit and plant milk to create a smoothie.

Avocado

These delicate, sweet fruits are well recognized for providing the body and heart with necessary fats. They have a high monounsaturated fat content, which, like olive oil, may help lower cholesterol and other heart disease risk factors.

Antioxidants and potassium are both abundant in avocados. You may eat them on their own or make guacamole by combining them with some heart-healthy tomatoes. Limit your intake of avocados because they are high in calories.

Pomegranate

 Pomegranates contain a lot of antioxidants, including anthocyanins and polyphenols, which protect the heart and may prevent arterial hardening.

According to a 2021 review that was published in the Journal of Nutrition and Metabolism, pomegranates were shown to have “potent antioxidant properties,” making them a preventive for coronary heart disease.

But remember that it’s important to eat a variety of foods. Graf suggested picking apples instead of pomegranates if you don’t like them or can’t afford them because they also have a lot of healthy ingredients.

Apples

Apples’ ability to decrease total cholesterol has been demonstrated, and their prebiotic content also helps to safeguard the heart. Prebiotics work as “food” for the beneficial bacteria that are associated to cardiovascular health and reside in the gut.

Additionally, consuming one apple every day for four weeks reduced blood levels of a chemical associated to arterial hardening by 40%, according to a 2012 study of healthy middle-aged adults. The Journal of Functional Foods published the findings. A 2019 literature review that was published in Current Developments in Nutrition supported this evidence.

Chopped apples can be added to oatmeal or overnight oats for breakfast. Sliced apples can be used to a stir-fry or a garden salad for lunch and dinner.

Tahini

Five grams of plant protein and nearly three grams of fiber are included in one ounce (or about two tablespoons) of this plant butter, which is made from powdered sesame seeds. It provides a variety of essential minerals, such as calcium, magnesium, iron, and zinc, in addition to antioxidants. The phytosterols in tahini have also been shown to lower blood cholesterol and improve vascular health.

Tahini is an excellent alternative for anyone who has nut allergies or sensitivities. It also makes an excellent base for creamy, dairy-free sauces and condiments.

Garlic with onions

Allium vegetables like garlic and onions have been shown to reduce inflammatory reactions in the body. They have also been shown to improve circulation and facilitate blood flow.

It may be because of this that adult men and women who regularly consume more allium vegetables have a 64% decreased risk of cardiovascular disease over a six-year period.

Beets

Beetroot is one of the few plants that contains betalains, important bioactive pigments that give beets their reddish-violet hue. Betalains are well known for their potent anti-inflammatory and antioxidant capabilities, which protect a variety of biological systems, including cardiovascular health. The natural nitrates found in beetroot may help expand blood vessels and lower blood pressure by reducing the overstimulation of the nervous system caused by heart disease.

Beets that have been freshly peeled and shredded or thinly sliced can be used to salads or smoothies. Be aware that beeturia (red or pinkish urine and stools) may occur if your beet intake is increased. If you notice this sudden change, don’t be frightened; it’s harmless.

chilly peppers

Chili peppers lower cholesterol, blood pressure, and blood circulation in addition to reducing obesity. Additionally, these spicy peppers have potent anti-inflammatory qualities and may possibly extend life.

Bonus: It’s a smart idea to flavor dishes with fresh or dried hot peppers rather than salt or sugar. To anything, such as hummus, potatoes, sautéed veggies, black bean soup, and potatoes, add some chopped fresh or dried chili pepper.