Here’s what we’ll cover in this blog post:
- 10 nutritious foods to foster a healthy heart
- The best heart healthy diets
Your heart works hard for you (have you even said thank you?). Did you know it beats approximately 100,000 times a day to keep blood, oxygen, and nutrients flowing?
It’s important to fuel your body with healthy foods to help your heart stay in optimal shape. What you eat can have a profound impact on your heart health, helping to lower inflammation, improve cholesterol levels, and reduce the risk of heart disease. So, what are the best heart-healthy foods to add to your plate to set your heart up for success?
10 Best Heart Healthy Foods
Fatty Fish
Salmon, mackerel, sardines, and tuna are all packed with omega-3 fatty acids, which help lower triglycerides, reduce blood pressure, and decrease the risk of heart disease.
Leafy Greens
Spinach, kale, and Swiss chard are loaded with vitamins, minerals, and antioxidants. One vitamin in particular, vitamin K, is integral in helping protect your arteries. Leafy greens’ high nitrate content also helps thin blood and promote efficient oxygen circulation around the body.
Berries
Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants and polyphenols that help fight inflammation and oxidative stress. They’re perfect for satisfying a quick sugar craving without going overboard!
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are powerhouses of healthy fats, fiber, and plant-based protein. They help reduce LDL (bad) cholesterol while supporting heart health with anti-inflammatory properties.
Whole Grains
Oats, quinoa, brown rice, and whole wheat products are packed with fiber, which helps lower cholesterol levels and keeps blood sugar in check. If possible, opt for whole, unprocessed grains over refined options.
Avocados
It is important to eat fats in a balanced diet. Rich in monounsaturated fats and potassium, avocados help lower blood pressure and reduce bad cholesterol levels, making them a heart-friendly alternative to saturated fats.
Olive Oil
A staple of the Mediterranean diet, extra virgin olive oil is packed with antioxidants and healthy fats that support lower inflammation and better heart function. Drizzle it on salads or cook with it instead of butter.
Beans and Lentils
Black beans, chickpeas, and lentils provide fiber, plant protein, and heart-healthy minerals that help reduce cholesterol and blood pressure. Plus, they’re great for gut health, which plays a role in overall well-being and longevity.
Dark Chocolate
Yes, chocolate can be heart-healthy! Look for dark chocolate with at least 70% cocoa, as it contains flavonoids that improve blood flow and lower blood pressure. Dark chocolate is a great way to curb a craving, just keep portions in check.
Green Tea
Packed with catechins and polyphenols, green tea helps reduce inflammation, improve cholesterol levels, and support healthy blood vessels. Green tea can be a popular substitute for coffee in the mornings.
The Best Heart Healthy Diets
It’s not just individual foods that matter; it’s how you combine them into an overall eating pattern. Be sure to include some of the foods above in your diet, but maintaining a consistent eating routine is essential for your health. Some of the best diets for heart health include:
The Mediterranean Diet
The Mediterranean diet is one of the most evidence-backed diets for longevity, known for reducing heart disease, cancer risk, and inflammation while supporting digestive and cognitive health. Inspired by the traditional eating patterns of Greece, Italy, Spain, Portugal, and Turkey, it emphasizes fish, vegetables, legumes, fruits, cheese, yogurt, and olive oil, with minimal processed foods and sugars.
At its core, this diet is all about balance and whole, nutrient-dense foods, with olive oil playing a key role due to its heart-protective and anti-inflammatory benefits. Studies show the Mediterranean diet significantly lowers the risk of chronic diseases and promotes a longer, healthier life, making it one of the top dietary recommendations for longevity. Unlike the DASH diet, which focuses on reducing sodium for blood pressure control, the Mediterranean diet prioritizes healthy fats and a more flexible approach to nutrition.
The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is designed to lower blood pressure and support heart health through a balanced intake of whole foods, lean proteins, healthy fats, and minimal sodium. By emphasizing nutrient-dense options like fruits, vegetables, whole grains, and lean proteins, while limiting processed foods and added sugars, the DASH diet helps regulate blood pressure, improve cardiovascular health, and stabilize blood sugar levels.
The Plant-Based Diet
A diet centered around whole plant foods, including fruits, vegetables, legumes, nuts, and seeds, may improve cholesterol, lower blood pressure, and a reduced risk of cardiovascular disease. This diet is a great choice for those looking to reduce or avoid meat, but it’s essential to incorporate alternative protein sources like tofu, lentils, and chickpeas to maintain a balanced and nutritious diet.
A heart-healthy diet is about making smart, sustainable choices. By incorporating these heart-friendly foods and dietary patterns into your lifestyle, you can protect your heart, reduce disease risk, and enjoy a longer, healthier life. With so many foods offering unique benefits, focus on selecting a few you enjoy and commit to maintaining healthy eating habits.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.