The Best Foods for Heart Health, and What to Avoid

When it comes to your risk of heart disease, some factors are out of your control — like, say, your blood type. But other factors are more changeable, including your diet. Everyone from the American Heart Association to the US Department of Health and Human Services recommends making specific food choices to support a healthy heart.

Because foods for heart health can reduce other potential cardiovascular issues — like high blood pressure and high cholesterol — it’s worth keeping in mind as you plan your weekly meals. 

Keep reading to find out which foods to look for and what a heart-healthy diet looks like overall.

Now playing: Watch this: How Healthy is Your Heart, Really?

5 Ways to Tell at…

3:59

What is a heart-healthy diet?

Studies have revealed two things: foods that are riskier for your heart and foods that strengthen it. Fortunately, you’re not about to get hit with a bunch of curveballs. The best foods for heart health are ones you probably already think of as healthy.

Similarly, the not-so-heart-healthy foods are probably already on your radar for not doing your body any favors. Before we dive in here, let’s say: everything in moderation. Unless you already know you have a heart health issue, you don’t need to cut out any foods or make drastic changes.

We’re not saying you can never have another piece of bacon or crack open another soda. Instead, being mindful of what a heart-healthy diet looks like can help you incorporate more of those foods into your meals. Now, let’s talk details.

According to the AHA and Department of Health, a heart-healthy diet is rich in:

  • Produce
  • Lean proteins
  • Fiber-rich complex carbs
  • Healthy fats

A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart. 

A bright rainbow spectrum of produce on a platter. David Malan/Getty Images

Conversely, if you’re trying to boost cardiovascular health, you want to limit your intake of:

  • Trans fats
  • Saturated fats
  • Processed meats (for example, lunch meat, salami and hot dogs)
  • Excess salt
  • Excess sugar
  • Refined carbohydrates (for example, white breads and snacks)
  • Red meat
  • Excess alcohol

If a lot of your favorites are on the less heart-healthy list, don’t panic. You can still include them in your diet (unless your doctor says otherwise). Just make sure that these foods aren’t taking over every meal, and try to add as many heart-healthy foods into your day as you can.

Heart-healthy foods

Person in a long brown dress browses a grocery store aisle. d3sign/Getty Images

If you want to feel good about what your next grocery trip will do for your heart health, you can grab items in these specific categories.

1.

Fruits and vegetables

Remember the food pyramid from back in the day? It was on to something. Your body benefits from eating quite a bit of produce.

That’s because veggies and fruit load in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries.

Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.  Long story short, the more produce you’re packing in, the better. And if fresh produce doesn’t work for your budget or your lifestyle, don’t worry.

You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they’re marked low-sodium. 

2. Whole grains

Not all carbs are bad.

Refined carbs like the ones in white bread fly through your body, usually doing you more harm than good. But complex carbohydrates, like the ones you’ll find in whole grain products, deliver fiber, which we’ve already mentioned as a heart health booster.  Plus, they often come packed with vitamins and minerals like iron, selenium, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9) and magnesium.

If you’re looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. Plus, complex carbs can also be found in beans, potatoes, peas and corn.

Fish tacos on a plate, with corn tortillas and fresh cilantro. GSPictures/Getty Images

3. Lean and plant protein

While certain proteins — like red and processed meat — can be hard on your heart, others top the list of foods for heart health.

The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing up your protein sources. So you have plenty of options, stock up on:

  • Lentils
  • Beans
  • Nuts
  • Seeds
  • Tofu
  • Fish, especially ones high in omega-3 fatty acids
  • Eggs
  • Low-fat dairy products
  • Poultry
  • Seeds

Swap some of your red meat and cured pork for the options above and you’ll be doing your heart a favor. 

4.

Healthy fats

You might think that fat spells heart trouble, but it’s all about the type of fat. While trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body, including your heart, needs healthy fats. You can get these from fish, nuts and seeds, along with avocados and moderate amounts of plant oils like:

  • Olive oil
  • Sesame oil
  • Sunflower 
  • Soybean oil
  • Canola oil
  • Corn oil
  • Safflower oil

As a general rule of thumb, if the fat would be solid at room temp, it’s probably saturated.

If it would be a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (definitely part of a heart-healthy diet). 

Sesame oil pouring into a small dish. SUNGMIN/Getty Images

5. Heart-check foods

The American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging.

Once you learn that seal, it can make it easier to stock your cart with foods for heart health.  For the best results, pair your heart-healthy diet with other heart health boosters like regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what it means for your risk of specific cardiovascular conditions. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.

Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

approved-food listed on couponmatrix.ukdaniel-footwear listed on couponmatrix.ukdrink-supermarket listed on couponmatrix.ukmusicmagpie listed on couponmatrix.uknet-a-porter listed on couponmatrix.ukvirgin-media-business listed on couponmatrix.uk
approved-food listed on couponmatrix.ukIt’s more important than ever that we eat and buy food conscientiously so as not to produce unnecessary waste, and clearance food & drink supplier Approved Food is here to make that an easy process. The retailer sells surplus and short-dated stock collected from supermarkets, letting you save heaps on your weekly shop - with an Approved Food discount code these savings will be larger than you could ever imagine.
daniel-footwear listed on couponmatrix.ukDaniel Footwear is the go-to place for all your designer shoes, bags and accessories needs; stocked full of designers such as Vivienne Westwood, DKNY, Ash, Ugg, Michael Kors, Tory Burch and so many more. Thanks to your Daniel Footwear discount code, the days of standing longingly at the shoes of your dreams through the shop window can be behind you as you enjoy your exclusive savings. With Daniel Footwear, you can finally realise your designer dreams and live the red-carpet life you always knew you deserved.
drink-supermarket listed on couponmatrix.ukFeeling thirsty? Head to DrinkSupermarket for a world class range of beer, wine, spirits and liqueurs, all available at the click of a button! It’s the perfect place to find party favourites or hard-to-find bottles that aren’t on your standard supermarket shelves. Make the most of a DrinkSupermarket discount code to save next time you stock up!. Looking for the perfect present? Head to the ‘gift ideas’ section to find a taster set or gift wrapped bottle that’s sure to fit the bill.
musicmagpie listed on couponmatrix.ukFans of music, gaming, TV and film are always on the lookout for a great deal so finding pre-owned items in excellent condition allows people to enjoy their favourite artists and entertainment at a fraction of the price. A musicMagpie voucher code will help to save you money when buying or selling your items, so have a look at what’s on offer. You’re sure to love musicMagpie!
net-a-porter listed on couponmatrix.ukFancy a taste of the luxe life? Get your fix of designer fashion and beauty from NET-A-PORTER, and snap up a steal or two from more than 800 of the world’s most coveted brands. Add a NET-A-PORTER discount code from us to your haul and gift yourself some Gucci, Balenciaga or Isabel Marant for a much more affordable price. With red-hot new arrivals dropping three times a week, NET-A-PORTER will keep those ‘nothing to wear’ worries at bay without blowing your budget.
virgin-media-business listed on couponmatrix.ukFrom the smallest start-up company to the largest multimedia conglomerate, Virgin Media Business provides the means to give organisations of all sizes the connections needed for business to run smoothly. With both mobile and broadband options to pick between, you’re free to use a Virgin Media Business discount code to knock the cost of whatever package your enterprise requires. By partnering with O2 to supply quality connection speeds nationwide, you know you’ll always have the means to succeed when your partner with Virgin Media Business.