25 Heart-Healthy Foods

Globally, heart disease is one of the leading health concerns, with estimates suggesting that about 32% of all deaths worldwide are attributed to cardiovascular diseases (CVD), according to the World Health Organization (WHO). This includes conditions such as coronary artery disease, stroke, and heart failure.

Heart-healthy foods are nutrient-dense options that support cardiovascular health by reducing inflammation, improving cholesterol levels, managing blood pressure, and promoting overall artery health.

25 Incredibly Heart-Healthy Food

Here’s a list of 25 heart-healthy foods packed with nutrients that can support cardiovascular health:

1. Salmon

Salmon is rich in omega-3 fatty acids, particularly EPA and DHA, which play a crucial role in reducing inflammation throughout the body. These fatty acids also help reduce blood clotting and lower triglycerides, both of which are risk factors for heart disease. Regular consumption of salmon is associated with a lower risk of arrhythmias (abnormal heartbeats) and improved artery function.
In addition to omega-3s, salmon is a good source of high-quality protein and other nutrients like selenium and B vitamins. These nutrients contribute to the body’s antioxidant defense, supporting cellular health and reducing oxidative stress on the cardiovascular system.

2. Oats

Oats are packed with a type of soluble fiber called beta-glucan, which has been shown to reduce LDL cholesterol levels, often referred to as "bad" cholesterol. By binding to cholesterol in the digestive system, oats prevent its absorption into the bloodstream, helping to keep arteries clear and reducing the risk of heart attacks and strokes.
Additionally, oats have a low glycemic index, which means they release sugars slowly into the bloodstream. This helps maintain stable blood sugar levels, reducing the likelihood of insulin resistance, a condition linked to both diabetes and heart disease.

3. Almonds

Almonds are a fantastic source of monounsaturated fats, which are heart-healthy fats known to reduce LDL cholesterol while maintaining HDL ("good") cholesterol levels. They are also rich in magnesium, which helps relax blood vessels and improves circulation, further supporting cardiovascular health.
Besides fats, almonds contain antioxidants like vitamin E, which protects cells from oxidative damage. They are also high in fiber and protein, which can keep you fuller longer and help maintain a healthy weight—an important factor for heart health.

4. Blueberries

Blueberries are one of the most antioxidant-rich fruits, packed with flavonoids and anthocyanins, compounds that have been shown to improve artery elasticity and reduce blood pressure. These antioxidants fight oxidative stress, which damages cells and promotes inflammation, both risk factors for heart disease.
Blueberries are also low in calories and high in fiber, making them an excellent choice for managing weight. Maintaining a healthy weight reduces the strain on the heart and supports balanced cholesterol and blood pressure levels.

5. Avocados

Avocados are loaded with monounsaturated fats, particularly oleic acid, which helps lower LDL cholesterol and increase HDL cholesterol. This unique fat profile supports a healthy lipid balance, essential for heart health. Avocados are also a great source of potassium, a mineral known to regulate blood pressure by balancing sodium levels in the body.
They also contain fiber, vitamins C, K, and B6, and folate, which support immune health and reduce homocysteine levels—a compound that, at high levels, is associated with heart disease. The creamy texture of avocados also makes them a satisfying addition to meals, which can help with portion control and weight management.

6. Leafy Greens (e.g., Spinach, Kale)

Leafy greens are packed with nitrates, which convert to nitric oxide in the body, a compound that dilates blood vessels and improves blood flow, thereby reducing blood pressure. Spinach and kale are also loaded with fiber, which helps reduce cholesterol levels, along with vitamins A, C, and K.
In addition to nitrates, leafy greens contain high levels of antioxidants and plant-based compounds that fight inflammation, promote cellular repair, and reduce the risk of artery-clogging plaque formation. They’re also low in calories, making them ideal for weight management.

7. Walnuts

Walnuts are rich in heart-friendly fats, particularly alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA has been shown to reduce inflammation, improve endothelial function, and help lower blood pressure, all of which support heart health. Walnuts also contain phytosterols, plant compounds that help lower cholesterol absorption in the body.
They are also high in fiber, protein, and magnesium, which help regulate blood pressure and maintain healthy cholesterol levels. Including walnuts as part of a balanced diet can lower the risk of heart disease and other chronic health conditions.

8. Chia Seeds

Chia seeds are a powerhouse of nutrients that benefit heart health. They are packed with omega-3 fatty acids, which reduce inflammation and prevent plaque buildup in the arteries. The high fiber content in chia seeds also helps lower LDL cholesterol and regulates blood sugar levels, reducing the risk of insulin resistance and heart disease.
When soaked, chia seeds form a gel-like consistency, which is filling and can support weight management. They also contain calcium, magnesium, and other essential minerals that promote overall cardiovascular health.

9. Dark Chocolate (70% Cocoa or Higher)

Dark chocolate with a high cocoa content is rich in flavonoids, particularly epicatechin, which helps improve blood vessel elasticity and lowers blood pressure. These compounds also enhance blood flow to the heart and reduce the risk of blood clots.
In addition to heart benefits, dark chocolate provides a moderate amount of antioxidants that help fight free radicals, reducing cell damage and supporting immune function. Just remember to enjoy dark chocolate in moderation, as it can be high in calories.

10. Olive Oil

Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants that support heart health. It helps lower LDL cholesterol levels while maintaining HDL cholesterol, reducing the risk of plaque buildup in the arteries.
Olive oil also contains polyphenols, which reduce inflammation and improve endothelial function. Replacing saturated fats with olive oil in the diet has been shown to reduce the risk of cardiovascular disease and improve longevity.

11. Tomatoes

Tomatoes are a good source of lycopene, an antioxidant that has been linked to lower LDL cholesterol levels and improved artery health. Lycopene is more bioavailable when tomatoes are cooked, so foods like tomato sauce and soup can be particularly beneficial.
Besides lycopene, tomatoes provide potassium, which is essential for blood pressure control. They’re also low in calories and high in fiber, making them an excellent food choice for maintaining a healthy weight.

12. Beans (e.g., Black Beans, Kidney Beans)

Beans are rich in fiber, which helps lower cholesterol levels by binding to cholesterol in the digestive system and preventing its absorption. They also have a low glycemic index, meaning they don’t cause rapid blood sugar spikes, which is beneficial for heart health.
Additionally, beans are a good source of protein and various essential nutrients, including magnesium and potassium, which play key roles in regulating blood pressure and promoting overall cardiovascular function.

13. Oranges

Oranges are high in vitamin C, fiber, and potassium, all of which contribute to heart health. Vitamin C is a powerful antioxidant that protects blood vessels from damage, while potassium helps regulate blood pressure by balancing sodium levels.
Additionally, oranges contain pectin, a type of soluble fiber that can reduce cholesterol levels. They are also hydrating and low in calories, making them a heart-friendly snack option.

14. Sweet Potatoes

Sweet potatoes are packed with fiber, potassium, and vitamins like A and C, which support heart health. The high potassium content helps reduce blood pressure by counteracting sodium, while fiber aids in cholesterol management.
They also have a low glycemic index, which helps regulate blood sugar levels and can be beneficial for weight management, reducing stress on the heart.

15. Flaxseeds

Flaxseeds are an excellent plant source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart health by reducing inflammation and lowering blood pressure. Flaxseeds are also rich in fiber, which can improve cholesterol levels by reducing LDL cholesterol.
Additionally, flaxseeds contain lignans, which have antioxidant properties that protect the heart from oxidative damage. Including flaxseeds in the diet can benefit overall cardiovascular health when paired with a balanced diet and exercise.

16. Garlic

Garlic is well-known for its cardiovascular benefits, mainly due to a sulfur compound called allicin, which has been shown to help lower blood pressure and improve cholesterol levels. Studies suggest that garlic may help relax blood vessels, promoting better blood flow and reducing the risk of hypertension, a significant risk factor for heart disease.
In addition to allicin, garlic contains antioxidants that combat oxidative stress, helping to protect the heart from cellular damage. It also has mild anti-inflammatory properties, which are beneficial for overall heart health. Incorporating garlic regularly, whether fresh or as a supplement, can provide long-term support for a healthy cardiovascular system.

17. Green Tea

Green tea is rich in catechins, a type of antioxidant that has been shown to lower cholesterol levels and improve blood vessel function. Drinking green tea regularly can contribute to a reduction in LDL cholesterol and a modest increase in HDL cholesterol, improving the balance of cholesterol in the body.
The antioxidants in green tea also support endothelial function, helping blood vessels relax and reducing blood pressure. These effects make green tea an excellent choice for heart health, especially when consumed as part of a balanced diet and active lifestyle.

18. Red Grapes

Red grapes contain a wealth of antioxidants, particularly resveratrol, which has been linked to heart health benefits. Resveratrol is known for reducing inflammation and protecting the inner layer of arteries, which helps prevent blood clots and maintain healthy blood flow.
In addition to resveratrol, red grapes contain polyphenols and flavonoids, compounds that support healthy blood pressure and cholesterol levels. These compounds work synergistically to reduce oxidative stress, helping to protect the cardiovascular system from the damage caused by free radicals.

19. Pomegranate

Pomegranates are packed with powerful antioxidants, including polyphenols and anthocyanins, which support heart health by improving blood vessel function and reducing inflammation. Studies have shown that pomegranate juice can improve blood pressure levels and reduce the risk of plaque buildup in arteries.
In addition to its high antioxidant content, pomegranate is a good source of fiber, vitamins C and K, and folate. These nutrients work together to support healthy cholesterol levels and protect against heart disease. Regular consumption of pomegranate or its juice can be a delicious and beneficial addition to a heart-healthy diet.

20. Bok Choy

Bok choy, a popular leafy green in Asian cuisine, is packed with essential nutrients, including potassium and magnesium, which play important roles in regulating blood pressure. Potassium helps balance sodium levels in the body, reducing the strain on blood vessels and supporting healthy circulation.
This vegetable is also high in fiber and low in calories, making it ideal for weight management, an essential factor for heart health. Additionally, the antioxidants in bok choy, such as beta-carotene and vitamin C, help reduce oxidative stress on the cardiovascular system, providing an extra layer of protection against heart disease.

21. Apples

Apples are a wonderful source of fiber, particularly pectin, a type of soluble fiber known to help reduce LDL cholesterol levels. By binding to cholesterol in the digestive system, pectin prevents it from entering the bloodstream, reducing the risk of arterial buildup and supporting overall heart health.
Apples also contain polyphenols, a type of antioxidant that helps reduce oxidative damage to cells, including those in the heart and blood vessels. Eating apples regularly has been associated with lower blood pressure and improved vascular function, making them a valuable addition to a heart-friendly diet.

22. Carrots

Carrots are high in carotenoids, antioxidants that have been shown to support heart health by reducing cholesterol and improving artery function. These compounds help prevent oxidative stress, which can damage blood vessels and contribute to the development of cardiovascular disease.
In addition to carotenoids, carrots are rich in fiber, which aids in cholesterol management. Their natural sweetness makes them an appealing snack option, and they’re low in calories, which is beneficial for weight management and, ultimately, heart health.

23. Beets

Beets are a rich source of nitrates, compounds that the body converts into nitric oxide, which relaxes and widens blood vessels, promoting better blood flow and reducing blood pressure. This effect makes beets highly beneficial for heart health, as lower blood pressure reduces the risk of heart disease and stroke.
Additionally, beets are packed with fiber, folate, and antioxidants, which support healthy cholesterol levels and protect against inflammation. The combination of these nutrients makes beets a valuable addition to a heart-friendly diet, whether enjoyed raw, cooked, or as a juice.

24. Lentils

Lentils are a high-protein, high-fiber legume that helps lower cholesterol levels and regulate blood sugar, reducing the risk of cardiovascular disease. Their fiber content supports digestion and helps manage cholesterol by binding to it in the digestive tract, preventing it from entering the bloodstream.
Lentils are also rich in potassium, magnesium, and folate, nutrients essential for heart health. These minerals help regulate blood pressure and support healthy blood flow, while folate helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.

25. Edamame (Soybeans)

Edamame, or young soybeans, are an excellent plant-based source of protein and fiber, which support healthy cholesterol levels by lowering LDL cholesterol. Edamame is also high in isoflavones, plant compounds that have been shown to reduce blood pressure and improve blood vessel elasticity.
Additionally, edamame provides essential nutrients such as magnesium, potassium, and vitamin K, all of which support heart health. Including edamame as part of a balanced diet can contribute to lower cholesterol, reduced inflammation, and a healthier cardiovascular system.

These foods, when integrated into a balanced diet and active lifestyle, offer powerful support for heart health through their unique nutritional profiles.

Heart-healthy foods: What to Avoid?

To maintain heart health, it's generally recommended to limit or avoid foods that can negatively impact cholesterol levels, blood pressure, and overall cardiovascular function. Here’s a list of foods to avoid or consume sparingly for a heart-healthy diet:

1. Processed Meats

Examples: bacon, sausage, hot dogs, deli meats.
High in saturated fats, sodium, and preservatives, processed meats can raise blood pressure and increase the risk of heart disease.

2. Fried Foods

Examples: French fries, fried chicken, donuts.
These foods are typically high in unhealthy trans fats, which increase LDL ("bad") cholesterol and lower HDL ("good") cholesterol.

3. Sugary Drinks

Examples: sodas, sweetened teas, energy drinks.
High sugar intake is linked to obesity, high blood pressure, and insulin resistance, all of which increase heart disease risk.

4. Refined Carbohydrates

Examples: white bread, pastries, cookies, white rice.
Lacking in fiber, refined carbs can lead to blood sugar spikes, contribute to weight gain, and negatively impact cholesterol.

5. High-Sodium Foods

Examples: canned soups, salted snacks, fast food.
Excessive sodium intake contributes to high blood pressure, which strains the heart and arteries.

6. Trans Fats

Often found in margarine, packaged baked goods, and some fried fast foods.
Trans fats are highly harmful to heart health, as they increase LDL cholesterol and inflammation.

7. Full-Fat Dairy Products

Examples: butter, cream, whole milk, full-fat cheese.
High in saturated fats, full-fat dairy can raise LDL cholesterol levels and contribute to artery blockages.

8. Red Meat (in Excess)

Examples: beef, pork, lamb.
Red meat is high in saturated fats and cholesterol, which can contribute to heart disease when consumed frequently.

9. Alcohol (in Excess)

Excessive drinking can raise blood pressure, contribute to weight gain, and increase the risk of heart disease.

10. Sugary Snacks and Desserts

Examples: candies, ice cream, cakes.
High in added sugars and often unhealthy fats, these contribute to weight gain, high triglycerides, and poor heart health.

11. Condiments High in Sodium and Sugar

Examples: ketchup, soy sauce, barbecue sauce.
Many condiments are high in sugar or sodium, which can raise blood pressure and contribute to an unhealthy diet.

12. High-Fat Processed Snacks

Examples: chips, crackers, snack cakes.
These are often made with refined grains, added sugars, and unhealthy oils, which increase heart disease risk factors.

Avoiding or reducing intake of these foods can significantly improve heart health by helping to maintain healthy blood pressure, cholesterol levels, and weight.