Your heart pumps more than 100,000 beats a day, and your diet plays a direct role in pumping up and pumping down your heart. Eating heart-healthy foods can be one of the biggest things you can do for long-term cardiovascular health. If you have come out of a health issue or just being proactive, you can add years to your life by knowing what type of food is good for the heart.
This is a full guide to 25 heart healthy foods with proven benefits on the blood pressure, cholesterol and artery lines. But don't stop now — be sure to bookmark this page to use as your reference list of best foods for heart health.
Why Choosing the Right Food Good for Heart Health Matters
Cardiovascular disease is the world's biggest killer, according to the World Health Organization. The encouraging news? Up to 80% of heart disease can be prevented by changing your diet. The real difference is making the best choice of foods for heart health on a regular basis — not occasional.
Smart heart healthy foods list: anti-inflammatory nutrients, omega 3 fatty acids, soluble fibre, antioxidants and potassium. The 25 heart-healthy foods listed below are ranked according to science, not by food fads.
The Complete List of 25 Heart Healthy Foods: -
- Salmon
Fatty fish like salmon is considered one of the best heart healthy foods in existence. It's rich in omega-3 fatty acids, which decrease triglycerides and inflammation in the walls of the arteries. If your goal is 2 servings / week.
- Oats
Oats are a popular breakfast choice that can be a heart healthy food. Soluble fiber in oats, called beta-glucan, removes LDL cholesterol from your blood before it can get trapped and cause artery blockages.
- Blueberries
Blueberries are filled with anthocyanins, which makes them one of the healthiest foods for heart health due to its ability to lower oxidative stress and blood pressure. Include in smoothies, yogurt or oatmeal every day.
- Leafy Greens (Spinach, Kale, Swiss Chard)
These are the vegetables that make any heart healthy foods list come together. Leafy greens are rich in vitamin K and nitrates, which promote pliable arteries and reduce blood pressure, and also contain folate, which is good for your heart.
- Avocado
Avocado provides monounsaturated fats which are heart-healthy and potassium. It is a very high nutrient density heart healthy food, and it will also help to raise HDL ("good") cholesterol.
- Walnuts
Walnuts are the top tree nut food good for heart function. The little bit of plants eaten each day offers plant-based omega-3s (ALA), magnesium, and polyphenols which decrease heart and blood vessel inflammation.
- Olive Oil (Extra Virgin)
The most important food of the Mediterranean diet is among the healthiest fats — a protective one anyway. It contains an anti-inflammatory compound called oleocanthal which has similar properties to ibuprofen.
- Beans and Legumes
Lentils, chickpeas and black beans are outstanding best foods for heart health; they lower LDL cholesterol, keep blood sugar steady and offer an excellent source of protein without any saturated fat.
- Dark Chocolate (70%+ Cocoa)
Rejoice, chocolate connoisseurs, for dark chocolate is featured in almost all of the research-supported lists of foods for a healthy heart. Cocoa flavonoids help to make blood vessels more elastic and reduce blood pressure.
- Tomatoes
Tomatoes are rich in lycopene, a food that is great for heart disease prevention. Cooked tomatoes, like tomato sauce or paste, provide more lycopene that is available for absorption into the body than do raw tomatoes.
- Almonds
Almonds, like walnuts, are among the best heart healthy snack foods. They are a good source of vitamin E, fibre and healthy monounsaturated fats which are beneficial to the lining of the arteries.
- Flaxseeds
Ground flaxseeds are loaded with ALA omega-3s and lignans. They are a quality food that's great for heart rhythm regulation and can be simply sprinkled over cereal, soups and salads.
- Green Tea
Ranked among the 25 heart healthy foods, green tea is packed with antioxidants, including the catechins and EGCG. Consuming on a regular basis is associated with decreased LDL cholesterol and blood pressure.
- Pomegranate
Pomegranate juice and seeds are rich in punicalagins, powerful antioxidants that are some of the healthiest foods for heart health since they help to diminish the formation of arterial plaque and decrease blood pressure.
- Garlic
This kitchen essential has already been proven a heart protective food. The active ingredient in garlic, allicin, will help prevent platelet aggregation and blood clots while also relaxing blood vessels.
- Edamame
One of the least recognized, heart-healthy foods is young soy beans. They consist of isoflavones which lower LDL cholesterol levels and are a full plant protein to replace high saturated fat content meats.
- Chia Seeds
Chia seeds are little but powerful and contain omega-3, fibre, calcium and much more. They are always on the list of a heart healthy diet because they help to reduce triglycerides and also enhance the function of the arteries.
- Beets
Dietary nitrates are naturally abundant in beets and turn into nitric oxide in the body which relaxes and widens blood vessels. They are one of the most underrated items on the 25 heart healthy foods list.
- Broccoli
The compound in broccoli is sulforaphane which stimulates protective enzymes in blood vessels. As one of the best heart healthy foods in the cruciferous family, it also provides vitamin C and folate.
- Sweet Potato
High in potassium and beta-carotene, sweet potatoes counteract the artery-damaging effects of sodium. They're a flexible food that can be used in almost any meal and is good for the heart.
- Whole Grains (Brown Rice, Quinoa, Barley)
One of the biggest heart-healthy dietary changes is to switch to whole grains. Whole grains are one of the best foods for heart health as they help to reduce both cholesterol and blood pressure through their fiber content.
- Mackerel and Sardines
These tiny oily fish, much like salmon, are one of the most omega-3 rich heart healthy foods, and can typically be found at lower cost. They also contain CoQ10, an aid to the production of energy by the muscle of the heart.
- Red Wine (in Moderation)
The effects of resveratrol in red wine are modest and cardioprotective and this is where it makes its appearance on this list of heart healthy foods — but just in moderation (limited to 1 glass per day for women, 2 for men!).
- Oranges and Citrus Fruits
Hesperidin is a flavonoid found in oranges, grapefruits and lemons that promotes healthy blood vessels. They are heart-friendly, easy daily food that is high in potassium and folate.
- Fermented Foods (Yogurt, Kefir, Kimchi)
There is a strong relationship between gut and heart health. Fermented foods have anti-inflammatory properties that can help to lower inflammation in the body, which is why they are surprising but backed by evidence as being one of the best foods for heart health.
Heart Healthy Foods List: Quick-Reference Summary
|
Food |
Key Benefit |
|
Salmon & fatty fish |
Omega-3s, lower triglycerides |
|
Oats & whole grains |
Soluble fiber, lowers LDL |
|
Blueberries & berries |
Antioxidants, lower blood pressure |
|
Leafy greens |
Vitamin K, nitrates |
|
Walnuts & almonds |
Healthy fats, magnesium |
|
Avocado |
Monounsaturated fats, potassium |
|
Beans & legumes |
Plant protein, lower cholesterol |
|
Dark chocolate |
Flavanols, arterial health |
|
Garlic |
Allicin, blood pressure |
|
Olive oil |
Oleocanthal, anti-inflammatory |
Conclusion
Your heart needs care every day, and there's a medicine that is extremely effective—food. This is a science-backed list of 25 heart healthy foods that will help you arm yourself with a toolbox to protect your cardiovascular system, one meal at a time. Every food on this heart healthy foods list provides a unique protection. Each of the foods listed below provides a certain protection.
Try to incorporate at least 5-7 of the heart-healthy foods into your daily diet. These decisions add up over time — lower inflammation, better blood circulation and more robust heart.
Take action today: Go shopping for three items from this heart healthy food list, make the next meal, and remember to make every meal about self-care. Healthy foods for the heart don't come with a high price tag or a lot of exotic ingredients – they are right in your neighborhood and in your market and can work for you.
Frequently Asked Questions (FAQ)
What are the best foods for heart health to eat daily?
The best everyday foods are oats (rich in soluble fiber), leafy greens (high in nitrates and vitamin K), fatty fish or flaxseeds (a rich source of omega-3s), and berries (antioxidants). Eating these heart healthy foods daily for the long-term is the best.
Which single food is the most powerful food good for heart health?
Salmon is the most important food that is good for the heart because it has a high level of omega-3. No single food item is the answer, however — the whole 25 heart healthy foods list is the answer, as a dietary pattern.
How quickly can heart healthy foods make a difference?
Research indicates that blood pressure and LDL cholesterol can be lowered by changing to foods that are good for the heart in just 4-6 weeks. The long-term following of a comprehensive list of heart healthy foods keeps those results coming.
Can I use this heart healthy foods list if I already have heart disease?
Yes. This list of heart healthy foods can be used as intervention or prevention, but consult your cardiologist or registered dietitian to adjust your diet according to your needs.
