Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.

15 Incredibly Heart Healthy Foods
Looking for foods that are good for your heart? This video gives you 15 healthy options.
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Diet plays a major role in heart health and can affect your risk of heart disease, the leading causeTrusted Source of death for adults in the United States.

The food you eat can influence heart disease risk factors, including:

  • blood pressure
  • triglycerides
  • cholesterol levels
  • inflammation

Here are 17 foods you can eat to maximize your heart health.

Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants.

In particular, they’re a great sourceTrusted Source of vitamin K, which helps protect your arteries and promote proper blood clotting.

They’re also high in dietary nitrates, which studies show may reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.

Research published by the American Heart Association (AHA)Trusted Source links increased leafy green vegetable intake to more significant cardiovascular health benefits and a lower risk of heart disease than other fruits and vegetables.

Summary

Leafy green vegetables are high in vitamin K and nitrates, which may help reduce blood pressure and improve arterial function. A higher intake of leafy greens is associated with a lower risk of heart disease.

Whole grains include all three nutrient-rich parts of the grain:

  • germ
  • endosperm
  • bran

Common types of whole grains include:

Refined carbohydrates increase the risk of coronary heart disease. But whole grains are protective. An extra 1 or 2 daily servings of these foods increases or decreases risk by approximately 10% to 20%.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “100% whole wheat” indicate a whole grain product, while words like “wheat flour” or “multigrain” may not.

Summary

Choosing whole grains daily over refined grains is associated with lower risk of heart disease.

Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that are central to heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Higher anthocyanin intake may reduce your risk of coronary artery disease, including heart attack and hypertension.

Eating blueberries daily may also improve the function of cells that line the blood vessels (vascular function), which helps control blood pressure and blood clotting.

Berries can be a satisfying snack or a delicious dessert. Try adding a few different types to your diet to take advantage of their health benefits.

Summary

Berries are rich in antioxidants. Eating them can reduce multiple risk factors for heart disease.

Avocados are an excellent source of heart-healthy monounsaturated fats, which studies link to reduced cholesterol levels and a lower risk of heart disease. A 2022 studyTrusted Source linked eating at least 2 servings of avocado each week to a 13% reduced risk of cardiovascular disease and a 29% reduced risk of coronary heart disease.

Researchers note that avocados may help improve:

  • LDL (bad) cholesterol levels, including levels of small, dense LDL cholesterol
  • triglyceride levels
  • vascular function

Avocados are also rich in potassium, a nutrient essential to heart health that can help reduce blood pressure. One whole avocado (150 grams) supplies 728 milligramsTrusted Source of potassium — about 28% an adult female needs in a day or 21% an adult male needs in a day.

Summary

Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of heart disease.

Fatty fish like salmon, mackerel, sardines, and bluefin tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease. A few studies have found a link between omega-3s and a reduced risk of CVD events and arrhythmias.

If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids. Fish oil supplements may reduceTrusted Source rates of all-cause mortality, cardiac death, sudden death, and stroke.

Other omega-3 supplements, like krill oil, are popular alternatives. Algal oil can be a good vegan option.

Summary

Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce the risk fo heart disease or arrhythmia.

Walnuts are a great sourceTrusted Source of fiber and micronutrients like magnesium, copper, and manganese.

ResearchTrusted Source shows that incorporating a few servings of walnuts into your diet can help protect against heart disease, improve vascular function, and lower blood pressure.

Diets supplemented with walnuts may decrease LDL (bad) and total cholesterol.

Summary

Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

People mostly acknowledge beans for their role in digestive health, but multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

A systematic review of 21 studies found that eating common beans could:

  • reduce LDL cholesterol by 19%
  • reduce the risk of cardiovascular disease by 11%
  • reduce the risk of coronary heart disease by 22%

Other research has found that beans may help improve blood sugar management, lower blood pressure, and reduce the risk of diabetes.

Summary

Studies show that beans may reduce levels of cholesterol, lower blood pressure, and improve blood sugar management.

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. ResearchTrusted Source suggests that it may help with:

  • blood clotting
  • blood pressure
  • blood lipids
  • blood sugar regulation

A 2019 studyTrusted Source found that consuming chocolate in moderation (less than 100 grams a week) may decrease your risk of coronary heart disease, stroke, and heart attack. Researchers identified the ideal dose as 45 grams per week.

While some studies show a link between dark chocolate and heart health, they don’t necessarily account for other factors that may be involved.

Additionally, chocolate can be high in sugar and calories, negating many of its health-promoting properties.

Be sure to pick a high quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits.

Summary

Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of heart disease and stroke.

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease.

Research links low blood levels of lycopene to an increased risk of heart attack and stroke.

Increasing the intake of tomato products and lycopene supplementation positively affects some blood lipids, blood pressure, and endothelial function.

A review of research noted that one serving of raw tomatoes, tomato sauce, or tomato sauce with refined olive oil may lower LDL cholesterol and triglycerides and raise HDL (“good”) cholesterol. The study authors also noted that the body absorbs lycopene better from cooked tomatoes and tomato products than from fresh tomatoes.

Summary

Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL (“good”) cholesterol.

Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health.

They’re also a good source of heart-healthy phytosterols and fiber, two important nutrients that can help protect against heart disease.

Research suggests that eating almonds can reduce your risk of cardiovascular disease by improving your lipid profile and contributing to reduced body weight.

Remember that while almonds are very high in nutrients, they’re also high in caloriesTrusted Source. Measure your portions and moderate your intake if you’re trying to lose weight.

Summary

Almonds are high in fiber and phytosterols, and have been linked to reductions in cholesterol and belly fat.

Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Hemp seeds are high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers.

Supplementing your diet with flaxseed may help with blood pressure and cholesterol, and lower cardiovascular disease risk.

Chia seeds are another great food source for heart health. They contain dietary fibers, antioxidants, and omega‐3 fatty acids, which may help reduce blood pressure, blood clots, and LDL cholesterol.

Summary

Studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Garlic has potent medicinal properties that may help improve heart health.

This is thanks to the presence of a compound called allicin, which experts believe has many therapeutic effects. Allacin may be effective in protecting against the buildup of plaque in the arteries (atherosclerosis) and the death of heart cells (apoptosis).

A meta-analysis of 12 trials noted that garlic supplements lowered both systolic and diastolic blood pressure and were as effective as a common prescription drug at reducing blood pressure.

Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.

Summary

Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help prevent the buildup of arterial plaque that contributes to heart disease.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of cardiovascular disease.

Compared to other oils, olive oil is rich in heart-healthy monounsaturated fatty acids. It’s also high in oleic acid and antioxidants and can help prevent and treat hypertension.

You can drizzle olive oil over cooked dishes or add it to vinaigrettes and sauces.

Summary

Olive oil is high in antioxidants and monounsaturated fats. Research links it to lower blood pressure and heart disease risk.

Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol, specifically LDL cholesterol.

Edamame and other soy products are also a good source of other heart-healthy nutrients, including dietary fiber and antioxidants. Although concentrated sources of soy protein may be convenient, experts recommend whole food sources like edamame for optimal health.

Summary

Edamame contains soy isoflavones, which can help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which also benefit heart health.

Green tea may have several heart health benefits. Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

Many studies have shown that green tea increases leptin, a hormone that regulates our appetite, and reduces LDL cholesterol.

Green tea extract may also improve blood pressure and blood sugar management. A review of studies found that taking green tea or green tea extract for 3 months reduced blood pressure compared to a placebo.

Taking a green tea supplement or drinking matcha made with powdered whole green tea leaves may also benefit heart health.

Summary

Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure.

What foods are best for your heart?

ExpertsTrusted Source typically recommend vegetables, fruits, whole grains, and foods rich in protein and healthy fats as best for your heart. They also recommend choosing low fat dairy products and oils high in unsaturated fats.

When choosing proteins, lean sources are preferable. Fatty fish are rich in heart-healthy omega-3s.

What foods prevent heart attacks?

A healthy, balanced diet is one of the most effective ways to prevent a heart attack, according to the National Health Service. They recommend following a Mediterranean-style diet, which includes eating more whole grains, vegetables, fruits, and fish, and limiting foods high in saturated fat.

Which fruit is best for your heart?

A 2020 studyTrusted Source found that all fruits benefit heart health, but citrus fruits and apples were among the best fruits for preventing cardiovascular disease.

A 2021 study that examined 10 specific nutritional fruits identified pomegranates and grapes as being well-studied, with lots of evidence supporting their benefits compared to other fruits.

What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

Including heart-healthy foods in a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.