The 10 Best Foods for Heart Health

Looking to get healthy and choose foods that will help your heart? A nutrition expert offers guidance about the best foods to reach for when you want to maintain a healthy heart and some great ways to incorporate these foods into your daily meal plan.

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Taking Care of Your Heart Can Mean Paying Closer Attention to Your Diet

Cardiovascular disease is the leading cause of death in the United States. Here, we’ll discuss 10 cardioprotective foods that may help lower your risk.

Add Garlic to Your Diet

Garlic has been evaluated clinically for its ability to lower three of the major health concerns related to cardiovascular disease: blood pressure, cholesterol and glucose concentration. Additionally, garlic’s sulfur-containing compounds may have a supportive, therapeutic role in helping to moderate cardiac hypertrophy, a stress response related to most forms of cardiovascular disease. Aim to add cooked, raw or powdered garlic to your cooking at least 2-3 times per week.

Put Strawberries in Your Grocery Cart

One of the main components of cardiovascular disease and a risk factor for heart attack and stroke is atherosclerosis, which happens when fat deposits in artery walls oxidize, becoming sticky plaques that can narrow the artery and restrict blood flow to the heart. Antioxidant compounds found in strawberries known as ellagic acid, anthocyanin, catechin and quercetin are cardioprotective, and help to inhibit the oxidation of these fat deposits, slowing the rate at which they become plaque and cause damage to arteries. Enjoy a quick strawberry jam by simmering 1 pound of chopped berries until soft, then gently break apart with a fork and stir in 2 teaspoons of raw honey. Store sealed in the refrigerator and use within 1 week.

Olive Oil Offers Many Health Benefits

When it comes to heart health, “fat-free” may not be your best option. A randomized controlled trial from the medical journal Stroke found that a Mediterranean-style diet rich in olive oil had a significant improvement on the risk factors and occurrence of cardiovascular events, and a low-fat diet did not. Olive oil is rich in monounsaturated fatty acids and antioxidant polyphenols, which work to lower LDL cholesterol, reduce inflammation, and protect the integrity of artery walls, which can become damaged by oxidation and harmful plaque buildup. One way to utilize olive oil deliciously is to prepare your own dressings and marinades from scratch using extra-virgin olive oil as the base.

Whole Grains Like Steel-Cut Oats for the Win

Steel-cut oats and other whole grains are rich in soluble fiber, which works to decrease total and LDL cholesterol and improve insulin resistance, two factors associated with cardiovascular disease. The ideal heart health-supporting diet includes a daily dose of fiber-rich whole grains, according to the International Journal of Molecular Sciences, and steel-cut oats are among the best. Swap out the quick-cooking oats, which have most of the fiber removed, in your porridge and baking needs for the whole grain, steel-cut version instead to reap the health benefits.

Reach for Green Leafy Vegetables

Numerous studies demonstrate an association between increased fruit and vegetable intake and a reduction in cardiovascular disease. One nutrient in particular may be especially helpful. A recent study published in the Journal of the American Heart Association shows that participants with the highest intake of Vitamin K, especially Vitamin K1, were 21 percent less likely to be hospitalized with cardiovascular disease related to atherosclerosis. Vitamin K1 is most concentrated in green, leafy vegetables, regardless of whether eaten raw or cooked. Because it is a fat-soluble vitamin, enjoy your leafy greens drizzled with extra-virgin olive oil for maximum absorption.

Not All Fat Is Bad: Fatty Fish Is a Great Addition to Your Diet

Fatty fish is rich in omega-3 fatty acids, vitamin D, selenium and antioxidants and has been studied extensively for its ability to support good cardiovascular health. The American Heart Association recommends eating fish twice a week to reap the benefits on your cardiovascular health, with a single serving amounting to about 3 ounces. The type of fish matters here, with the richest in cardioprotective omega-3 fatty acids including anchovies, sardines, wild salmon, cod, herring, mackerel, tuna, trout and seabass.

Another Good Reason to Enjoy Avocado

Researchers from Harvard Medical School uncovered a 16% lower risk of cardiovascular disease and a 21% lower risk of experiencing a heart attack or related problem due to coronary artery disease when participants ate at least two servings of avocado per week, compared to those who rarely or never ate avocados. The protective effects of this buttery fruit likely come from a combination of oleic acid, which is also found in olive oil, fiber, B vitamins, magnesium and potassium, which all contribute to a healthy functioning cardiovascular system.

Eating Pulses Is a Great Way to Promote Heart Health

Pulses are the edible seeds of a legume plant, and include beans, lentils and peas. They are an excellent source of protein, fiber, folate, iron, phosphorus and antioxidants. Pulses support cardiovascular health in a number of ways, lowering cholesterol, blood pressure and triglycerides while also stabilizing blood sugar. One study found that people who reported eating legumes at least four times a week had a 22% lower risk of heart disease and an 11% lower risk of having a stroke or heart attack when compared to those who ate legumes less than once a week. If you haven’t tried pulsing beans, lentils or split peas into a creamy hummus yet, your heart health may be one reason to give it a whirl!

Good News for Chocolate Lovers: Cocoa Is a Heart-Healthy Food

Cocoa powder has been shown to exhibit a greater antioxidant potential than even some of the most potent flavanol-rich foods, such as green and black tea, red wine and blueberries. Because inflammation and oxidative damage contribute to atherosclerosis, and antioxidants help to reduce it, we know it’s critical to consume flavanol-rich foods on a daily basis. In addition, cocoa stimulates the production of nitric oxide, which dilates blood vessels and allows more blood flow (i.e., oxygen) to reach the heart and brain, helping to reduce the stressful effects of this disease on the body. Keep a bag of real cocoa powder at home to add to your baking, or source a ready-to-eat treat from a nutrient-dense, whole foods-based brand.

Put Nuts on Your Shopping List for All-Around Good Health

One ounce of nuts per day, especially walnuts, almonds and hazelnuts, is associated with a significantly lower risk of developing cardiovascular disease, as well as a 30 percent reduction in the risk of major cardiovascular events, such as heart attack, stroke and cardiovascular death. Eat them by the handful, or add nuts to your meals as often as 2 ounces per day.