10 Best Heart Healthy Foods

The heart works hard, beating approximately 100,000 times a day to keep blood, oxygen, and nutrients flowing throughout the body. With that much work happening around the clock, fueling the body with healthy foods can help keep the heart in optimal shape. What people eat can have a deep impact on heart health, helping to lower inflammation, improve cholesterol levels, and reduce the risk of heart disease. So, what are the best heart-healthy foods to add to your plate to set your heart up for success?

Key takeaways:

• Fatty fish, leafy greens, berries, nuts, and whole grains each target different heart risk factors
• Eating at least two servings of fatty fish per week may lower triglycerides and blood pressure
• Dark chocolate with 70%+ cocoa contains flavonoids that support blood flow and blood pressure
• The Mediterranean and DASH diets are both evidence-backed eating patterns for heart health
• Adding individual heart-healthy foods helps, but a consistent dietary pattern produces longer-lasting results

What Are the Best Foods for Heart Health?

Fatty Fish

Salmon, mackerel, sardines, and tuna are all packed with omega-3 fatty acids, which may help lower triglycerides, blood pressure, and heart disease risk. 

Leafy Greens

Spinach, kale, and Swiss chard are loaded with vitamins, minerals, and antioxidants. One vitamin in particular, vitamin K, is integral in helping protect your arteries. Leafy greens’ high nitrate content also helps thin blood and promote efficient oxygen circulation around the body. 

Berries

Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants and polyphenols that help fight inflammation and oxidative stress. They’re perfect for satisfying a quick sugar craving without going overboard!

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are powerhouses of healthy fats, fiber, and plant-based protein. They may help reduce LDL (bad) cholesterol while supporting heart health with anti-inflammatory properties.

Whole Grains

Oats, quinoa, brown rice, and whole wheat products are packed with fiber, which helps lower cholesterol levels and keeps blood sugar in check. If possible, opt for whole, unprocessed grains over refined options.

Avocados

It is important to eat fats in a balanced diet. Rich in monounsaturated fats and potassium, avocados help lower blood pressure and reduce bad cholesterol levels, making them a heart-friendly alternative to saturated fats.

Olive Oil

A staple of the Mediterranean diet, extra virgin olive oil is packed with antioxidants and healthy fats that support lower inflammation and better heart function. Drizzle it on salads or cook with it instead of butter.

Beans and Lentils

Black beans, chickpeas, and lentils provide fiber, plant protein, and heart-healthy minerals that help reduce cholesterol and blood pressure. Plus, they’re great for gut health, which plays a role in overall well-being and longevity.

Dark Chocolate

Yes, chocolate can be heart-healthy! Look for dark chocolate with at least 70% cocoa, as it contains flavonoids that improve blood flow and blood pressure. Dark chocolate is a great way to curb a craving, just keep portions in check.

Green Tea

Packed with catechins and polyphenols, green tea helps reduce inflammation, improve cholesterol levels, and support healthy blood vessels. Green tea can be a popular substitute for coffee in the mornings. It also contains less caffeine than coffee, making it a gentler choice for those sensitive to stimulants, and some research suggests regular consumption may support healthy blood pressure over time.

Food	Key Nutrients	How to Add It to Your Plate
Fatty Fish (salmon, mackerel, sardines)	Omega-3 fatty acids	Aim for 2 servings per week; grill, bake, or add canned sardines to salads
Leafy Greens (spinach, kale, Swiss chard)	Vitamin K, nitrates, antioxidants	Toss into smoothies, sauté as a side, or use as a salad base daily
Berries (strawberries, blueberries, raspberries)	Antioxidants, polyphenols	Add to oatmeal or yogurt; fresh or frozen both work well
Nuts and Seeds (almonds, walnuts, flaxseeds)	Healthy fats, fiber, plant protein	A small handful as a snack; stir ground flaxseed into oatmeal or smoothies
Whole Grains (oats, quinoa, brown rice)	Fiber, complex carbohydrates	Swap refined grains for whole versions; start with oats at breakfast
Avocados	Monounsaturated fats, potassium	Slice onto toast or salads; use as a creamy substitute for butter or mayo
Olive Oil (extra virgin)	Antioxidants, monounsaturated fats	Drizzle on salads or roasted vegetables; use for low-to-medium heat cooking
Beans and Lentils (black beans, chickpeas)	Fiber, plant protein, minerals	Add to soups, grain bowls, or salads; canned versions make a quick weeknight option
Dark Chocolate (70%+ cocoa)	Flavonoids	Keep portions to 1-2 small squares; pair with nuts for a satisfying snack
Green Tea	Catechins, polyphenols	Brew 1-2 cups daily; try it hot in the morning or chilled as an afternoon drink

What Are the Best Diets for Heart Health?

Individual foods are not the only thing that matters; it’s how you combine them into an overall eating pattern. Be sure to include some of the foods above in a consistent diet, but maintaining a consistent eating routine is important for overall health. Some of the best diets for heart health include:

The Mediterranean Diet

The Mediterranean diet is one of the most evidence-backed diets for longevity, known for reducing heart disease, cancer risk, and inflammation while supporting digestive and cognitive health. Inspired by the traditional eating patterns of Greece, Italy, Spain, Portugal, and Turkey, it favors fish, vegetables, legumes, fruits, cheese, yogurt, and olive oil, with minimal processed foods and sugars.

At its core, this diet is all about balance and whole, nutrient-dense foods, with olive oil playing a key role due to its heart-protective and anti-inflammatory benefits. Studies show the Mediterranean diet reduces chronic disease and promotes a longer, healthier life, making it one of the top dietary recommendations for longevity. Unlike the DASH diet, which focuses on reducing sodium for blood pressure control, the Mediterranean diet favors healthy fats and a more flexible approach to nutrition.

The DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) is designed to lower blood pressure and support heart health through a balanced intake of whole foods, lean proteins, healthy fats, and minimal sodium. By favoring nutrient-dense options like fruits, vegetables, whole grains, and lean proteins, while limiting processed foods and added sugars, the DASH diet helps steady blood pressure, improve cardiovascular health, and stabilize blood sugar levels. 

The Plant-Based Diet

A diet built around whole plant foods, including fruits, vegetables, legumes, nuts, and seeds, may improve cholesterol, lower blood pressure, and reduce the risk of cardiovascular disease. A well-planned plant-based diet also tends to be naturally lower in saturated fat and higher in fiber, two factors linked in research to better cardiovascular outcomes. This diet is a great choice for those looking to reduce or avoid meat, but adding alternative protein sources like tofu, lentils, and chickpeas is important to maintain a balanced and nutritious diet.

Building a Heart-Healthy Diet That Lasts

A heart-healthy diet is about making smart, sustainable choices. By adding these heart-friendly foods and dietary patterns into daily habits, supporting the heart becomes more achievable, reduce disease risk, and enjoy a longer, healthier life. With so many foods offering unique benefits, focus on selecting a few you enjoy and commit to maintaining healthy eating habits. Before making major changes to your diet, talk with a clinician, particularly if you are managing an existing cardiovascular condition, so any new eating pattern fits safely with your current health needs.

Frequently Asked Questions

Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.