16 Top Heart-Healthy Foods: Best Diet Choices for a Stronger, Healthier Heart

Good heart health starts in the kitchen. Certain nutrients have been directly linked to heart health—namely, foods rich in fiber, healthy fats, and antioxidants. At the same time, limiting saturated fats added sugars, and sodium is key to keeping the heart in top shape. 

Since preventing heart disease largely focuses on controlling risk factors like high blood pressure, high cholesterol, and inflammation, making smart dietary choices is one of the most effective ways to protect your heart. 

Here’s a look at some of the top heart-healthy foods backed by science.

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1. Fatty Fish

Salmon is usually the poster child for healthy seafood because it's rich in omega-3s, but it's not the only fish rife in these healthy fats. Other fatty fish to add to your heart-healthy eating plan include: 

• Sardines
• Herring
• Mackerel
• Anchovies 
• Sardines
  

Fatty fish are a stellar source of omega-3s, which are linked to a reduced risk of cardiovascular disease and arrhythmias. That's why the American Heart Association (AHA) recommends eating two 3-ounce servings of fatty fish per week.^{1, 2}

Eating more fish is easy when you have canned sardines and mackerel in your pantry and some salmon in the freezer. Next time you're racking your brain about what to make for dinner, consider air-frying a piece of salmon or pairing tinned fish with a quick lemony pasta. 

2. Oats

There's no shortage of research that shows oats are excellent for your heart. This whole-grain breakfast staple helps lower both total and "bad" LDL cholesterol, mostly thanks to the fiber it contains—a soluble fiber called beta-glucan.³

When a bowl of oatmeal feels boring, try grinding some oats into flour that you can use to make pancakes, muffins, and other healthier baked goods—just remember to keep the sweeteners to a bare minimum to avoid negating those heart health benefits.

3. Blueberries

Blueberries are bright blue, thanks to the antioxidants they contain. Anthocyanins, a specific type of antioxidant found in blueberries, can help lower blood pressure, cholesterol, and inflammation. Controlling blood pressure is super important for heart health because when blood pressure is too high (hypertension), it forces your heart to work harder, which puts extra strain on your arteries and can contribute to heart disease over time.One study says eating just a third cup of blueberries daily may help lower your risk of chronic disease, including heart disease.⁴

^‍<div class="pro-tip"><strong>Also Read: </strong><a href=heart-healthy-breakfast>15 Heart-Healthy Breakfast Recipes to Start Your Day</a>.</div>

4. Spinach

Leafy greens are rich in vitamins, minerals, and antioxidants. But spinach is particularly high in nitrates, compounds that can help reduce blood pressure and improve artery function. The AHA recommends vegetables such as leafy greens — including spinach, collard greens, and kale—for a heart-healthy diet. Leafy greens have a mild flavor, so you can add a handful to smoothies, omelets, stir-fries, soups, and stews to boost nutrients that won't alter the taste.^{5, 6}

^‍5. Nuts

Nuts are a great source of healthy fats, fiber, and plant sterols, all supporting heart health. Eating nuts regularly is linked to lower LDL cholesterol levels. And because they're low in saturated fat, the AHA includes nuts as part of healthy sources of protein in their dietary recommendations.

All nuts are great, but the most heart-healthy ones include:

• Almonds
• Hazelnuts
• Peanuts
• Pecans
• Pistachios
• Walnuts
  

Since nuts are calorie-dense, stick to one serving—about 1 oz of whole nuts or 2 tbsp of nut butter.⁷

^‍6. Avocado

Avocados are rich in good fats—namely, monounsaturated fats, which can help lower levels of bad cholesterol and triglycerides and improve vascular function. This creamy fruit (it has a pit, so yes, it's a fruit) also provides potassium, a mineral essential for heart health. While it's great on toast, you can also add a bit of avocado to fruit-and-protein smoothies for extra richness.⁸ 

^‍7. Beans

Dust off the slow cooker and simmer a chili for supper this week. Beans add great texture and help thicken soups and stews, but they're high in fiber and plant-based protein, making them excellent for heart health. Research shows that eating 1 cup of canned beans of multiple varieties lowered both total and LDL cholesterol in people with high LDL levels.⁹

^‍Here's a list of beans to add to your shopping list:

• Black beans
• Kidney beans
• Pinto beans
• Navy beans
• Cannellini beans
• Great northern beans

8. Dark Chocolate

If you have a stubborn sweet tooth, keep dark chocolate in your pantry for those after-dinner cravings. But it's gotta be dark—chocolate with at least 70% cocoa contains flavonoids that have been shown to improve heart health by lowering blood pressure and reducing inflammation.A study found that moderate chocolate intake is associated with a lower risk of heart failure. However, the study also found that this heart-protective association wasn't the case in people eating more than one serving of chocolate daily. In other words, break off a square and put the rest of the bar away.¹⁰

^‍9. Tomatoes

Tomatoes are one of the most consumed produce in the U.S., and that's a good thing since they're rich in lycopene, an antioxidant linked to lower heart disease risk. While throwing some diced tomatoes in a fresh salad is always smart, eating tomatoes cooked (like in a sauce) might be even better. Research shows that the body better absorbs lycopene from cooked tomatoes and products than raw tomatoes.¹¹

^‍You can make a quick marinara by simmering tomato puree with fresh chopped herbs and quality olive oil, which leads us to our next heart-healthy ingredient…

10. Olive Oil

Extra-virgin olive oil is a staple in the Mediterranean diet, one of the best eating plans for heart health. This oil is rich in monounsaturated fats and antioxidants, which can reduce inflammation and lower the risk of heart disease. A study found that people who consumed more than half a tablespoon of olive oil per day had lower rates of premature death from cardiovascular disease, Alzheimer's disease, and other causes than those who rarely or never had olive oil. Start using olive oil in place of other fats in your diet. Research shows that replacing saturated fat sources (think butter and fatty cuts of meats) with monounsaturated fats such as olive oil can help lower your LDL cholesterol.¹²

^‍11. Soy Foods

Soy is stellar for heart health because it's a great plant-based protein and fiber source. However, it also contains an antioxidant called isoflavones, which are linked to lowering cholesterol. One study found that including whole soy foods (providing 30g of protein per day) in a heart-healthy diet significantly improved key biomarkers linked to cardiovascular risk.¹³

^‍Some healthy soy foods to eat include:

• Tofu
• Tempeh
• Edamame
• Natto
• Textured vegetable protein (TVP)

12. Green Tea

‍Green tea provides antioxidants called catechins, which can improve blood vessel function and lower cholesterol. Even better: Try drinking your green tea unsweetened. Consuming too much added sugar can raise your risk of heart-related problems.A study in the Journal of the American Heart Association found that green tea consumption is associated with a reduced risk of cardiovascular disease. This association was even more pronounced in older men over age 60 with overweight or diabetes.¹⁴

^‍13. Apples

An apple a day might indeed keep the cardiologist away. Apples are high in soluble fiber and antioxidants, which can help lower cholesterol and reduce the risk of heart disease. But it's worth noting that the benefits are in the pulp, which contains fiber. A study found that whole apples and cloudy apple juice lowered cholesterol, while clear apple juice slightly increased it, highlighting the importance of fiber for heart health.¹⁵

^‍Apples are an easy, portable snack that you can grab and go with. They're also great when sliced into oatmeal or yogurt or added to salads and baked dishes.

14. Beets

Here's your sign: grab a sheet pan and roast some root veggies. Beets are high in nitrates, which help dilate blood vessels, improve blood flow, and lower blood pressure. Research shows that drinking beetroot juice lowers blood pressure in healthy adults, but more studies need to be done to confirm these findings.¹⁶

^‍15. Unsweetened Yogurt

Yogurt—the unsweetened and probiotic-rich kind—supports heart health by promoting good gut bacteria and reducing inflammation. One study found that those who ate more than two servings of yogurt per week had a lower risk of hypertension and heart disease.¹⁷

^‍While yogurt can be enjoyed on its own, there are many other ways to add it to your diet: Mix it with fresh fruit and nuts, blend it into smoothies, use it as a base for dressings and dips, or add it to oatmeal and granola for a protein boost.

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<div class="pro-tip"><strong>Learn More: </strong><a href=foods-that-lower-cholesterol>10 Cholesterol-Lowering Foods to Add to Your Diet</a>.</div>