Maintaining a heart-healthy diet is crucial for preventing cardiovascular diseases and promoting overall health.
The American Heart Association recommends following diets like the DASH and Mediterranean Diet to prevent and manage heart disease by reducing inflammation, managing cholesterol and improving blood pressure.
But instead of a general diet, you may be wondering what EXACT foods to eat for heart health. Well here’s a comprehensive list of heart healthy foods that are excellent for heart health, along with foods to limit or avoid.
1. Fruits and Vegetables
Fruits and vegetables are the foundation to a heart healthy eating plan. Adding color through vegetables and fruits will provide your body with antioxidants, fiber, vitamins and minerals.
Focus on including fresh or frozen and consuming as many color of vegetables as possible into your daily diet.
Heart-Healthy Foods:
- Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and fiber.
- Leafy Greens: Spinach, kale, and Swiss chard are high in vitamins, minerals, and antioxidants.
- Citrus Fruits: Oranges, grapefruits, and lemons are high in vitamin C and fiber.
- Tomatoes: Packed with lycopene, potassium, and vitamin C, tomatoes help reduce blood pressure and cholesterol levels.
Foods to Limit or Avoid:
- Canned Vegetables: Often high in sodium; choose low-sodium or rinse before use.
- Fruit Juices: High in sugar and lack fiber; opt for whole fruits instead.
Try My Favorite Fruit and Vegetable Recipes:
Tropical Triple Berry Oat Smoothie
Avocado Bliss Berry Smoothie To Lower Cholesterol
Juicing For High Blood Pressure Recipes
2. Whole grains
Whole grains are a terrific source of fiber to help with weight management, cholesterol and blood pressure control.
Heart-Healthy Foods:
- Oats: Rich in soluble fiber, which helps reduce cholesterol levels.
- Quinoa: A complete protein that is also high in fiber and essential minerals.
- Brown Rice: A whole grain that provides fiber, magnesium, and B vitamins.
- Barley: Contains soluble fiber, which can help lower cholesterol.
Foods to Limit or Avoid:
- Refined Grains: White bread, white rice, and pastries lack fiber and essential nutrients.
- Sugary Cereals: High in sugar and low in nutritional value; choose whole grain cereals with low sugar content.
My Favorite Whole Grain Recipes:
Brownie Baked Oats Breakfast Recipe (It’s Vegan Too!)
Top 10 Barley Recipes To Lower Cholesterol
3. Nuts and Seeds
Nuts and seeds are on the list of heart healthy foods because it is a staple in the Portfolio diet. They offer plenty of heart healthy unsaturated fats, a source of plant protein and fiber.
Heart-Healthy Foods:
- Walnuts: High in omega-3 fatty acids, which are beneficial for heart health.
- Almonds: Rich in monounsaturated fats, fiber, and vitamin E.
- Chia Seeds: Packed with omega-3 fatty acids, fiber, and protein.
- Flaxseeds: High in omega-3 fatty acids and lignans, which can improve heart health.
- Pumpkin seeds: Rich in fiber and plant protein.
Foods to Limit or Avoid:
- Salted Nuts: High in sodium; opt for unsalted versions.
- Candied Nuts: High in sugar; choose raw or dry-roasted nuts instead.
Try My Favorite Nut and Seed Recipes
Can You Put Chia Seeds In Coffee? Yes, please!
Heart-Healthy Kidney Bean Brownies – The Heart Dietitian
4. Legumes
Legumes are a terrific source of plant protein that can lower cholesterol.
Heart-Healthy Foods:
- Lentils: High in fiber, protein, and essential nutrients like folate and magnesium.
- Chickpeas: Rich in fiber, protein, and vitamins.
- Black Beans: Provide protein, fiber, and antioxidants.
Foods to Limit or Avoid:
- Baked Beans: Often high in sugar and sodium; choose homemade or low-sugar, low-sodium options.
- Fried Beans: Increase in unhealthy fats; choose boiled or steamed versions.
My Favorite Legume Recipes
A Lentil Burrito That’s Better Than Take Out
Homemade Banana Muffins With Lentils
A Black Bean Smoothie That Tastes Like Chocolate
5. Fish and Lean Protein
Fish are on the list of heart healthy foods because they are rich in unsaturated fats like omega 3 fatty acids that help with reducing inflammation in the body.
Heart-Healthy Foods:
- Salmon: An excellent source of omega-3 fatty acids, which can reduce inflammation and lower the risk of heart disease.
- Mackerel: Another fatty fish high in omega-3s.
- Sardines: Packed with omega-3 fatty acids and vitamin D.
- Chicken Breast: A lean protein that is low in saturated fat.
Foods to Limit or Avoid:
- Processed Meats: Bacon, sausage, and deli meats are high in sodium and unhealthy fats.
- Fried Fish: Increase in unhealthy fats; opt for baked, grilled, or steamed fish.
My Favorite Fish and Lean Meat Recipes
31 Low Sodium Salmon Recipes (Dietitian Approved)
A Sardine Omelet That’s Packed With Protein
Tasty Sardine Pizza – The Heart Dietitian
6. Healthy Fats
Don’t forget the Mediterranean Diet is a high fat diet pattern, but it’s important to include the right type of fat to keep your diet heart healthy.
Heart-Healthy Foods:
- Olive Oil: Rich in monounsaturated fats and antioxidants.
- Avocado: Provides monounsaturated fats, fiber, and potassium.
Foods to Limit or Avoid:
- Butter and Lard: High in saturated fats; choose healthier oils.
- Margarine with Trans Fats: Check labels and avoid those containing trans fats.
My Favorite Healthy Fat Articles
Butter vs. Olive Oil: Which is Heart Healthy?
Is Olive Oil Good for High Blood Pressure?
The Best 13 Healthy Vegan Fats To Lower Cholesterol
7. Dairy and Dairy Alternatives
Calcium rich food like dairy and dairy alternatives are not only good for your bones, but your heart too as it is responsible for the contraction of your heart muscle. That’s why they’ve made the list of heart healthy foods.
Heart-Healthy Foods:
- Low-Fat Yogurt: Provides calcium, protein, and probiotics.
- Skim Milk: Offers calcium and vitamin D without the saturated fat.
- Soy Beverage: A plant based alternative to dairy with cholesterol lowering protein.
Foods to Limit or Avoid:
- Full-Fat Dairy: High in saturated fats; opt for low-fat or fat-free versions.
- Flavored Yogurts: Often high in added sugars; choose plain yogurt and add fresh fruit.
My Favorite Dairy Recipes
Decadent Banoffee Overnight Oats
Chickpea Milk (Recipe & Video!)
8. Herbs and Spices
Reducing sodium is essential to managing blood pressure. Try flavoring your meals with herbs and spices instead.
Heart-Healthy Foods:
- Garlic: Contains compounds that can lower blood pressure and cholesterol.
- Turmeric: Has anti-inflammatory properties that benefit heart health.
- Ginger: Can help reduce blood pressure and cholesterol levels.
Foods to Limit or Avoid:
- Salt: High sodium intake can raise blood pressure; use herbs and spices for flavor instead.
- Pre-Made Seasoning Mixes: Often contain added sodium; make your own blends.
My Favorite Herb and Spices Recipes
9. Beverages
Bored of water? Try these alternatives to add nutrition to your heart healthy diet.
Heart-Healthy Foods:
- Green Tea: Rich in antioxidants, which can improve heart health.
- Red Wine (in moderation): Contains resveratrol, which may protect the heart.
- Smoothies & Homemade Juices
Foods to Limit or Avoid:
- Sugary Drinks: Sodas and sweetened beverages are high in sugar and calories.
- Energy Drinks: Often high in caffeine and sugar; choose water or herbal teas instead.
My Favorite Beverage Articles
Mediterranean Diet Coffee: Is It Healthy To Drink?
Top 20 Natural Drinks To Lower Cholesterol (with Recipes!)
10. Dark Chocolate
Yes, dark chocolate can fit into a heart healthy diet!
Heart-Healthy Foods:
- Dark Chocolate (70% cocoa or higher): Contains flavonoids that can improve heart health when consumed in moderation.
Foods to Limit or Avoid:
- Milk Chocolate: Higher in sugar and fat; opt for dark chocolate instead.
- Chocolate with Added Sugars: Choose dark chocolate with minimal added sugars.
My Favorite Chocolate Recipes
Chocolate Avocado Weight Loss Smoothie
Low Cholesterol Muffins With Banana & Chocolate Chips
Final Thoughts
Incorporating these heart-healthy foods into your diet can significantly reduce the risk of heart disease and improve overall cardiovascular health. Remember to pair these foods with an active lifestyle and regular check-ups with your healthcare provider for optimal heart health.
