What to Eat for a Stronger Heart
Maintaining a healthy heart is one of the most important steps toward a longer, more active life. And one of the best ways to do that? Eat the right foods. What you put on your plate can make a big difference when it comes to your heart’s health. Whether you want to prevent heart disease or simply feel more energized, focusing on foods for heart health is a smart move.
Here are 10 heart-friendly foods to add to your diet today:
1. Oats and Whole Grains
Oats, quinoa, barley, brown rice and whole wheat are excellent sources of fiber, especially a type called beta-glucan. Fiber helps lower cholesterol levels and keeps your blood sugar stable, reducing your risk of heart disease. Start your day with a bowl of oatmeal or switch to whole-grain bread to boost your intake of heart-healthy grains.
2. Fatty Fish
Salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids, which help reduce inflammation, lower blood pressure and decrease the risk of arrhythmias (irregular heartbeats). Aim for two servings of fatty fish per week to support heart health.
3. Leafy Green Vegetables
Spinach, kale, collard greens and Swiss chard are packed with vitamins, minerals and antioxidants. They're particularly rich in vitamin K, which helps protect arteries, and dietary nitrates, which may reduce blood pressure and improve the function of blood vessels.
4. Berries
Strawberries, blueberries, raspberries and blackberries are more than just sweet treats. They’re high in antioxidants like anthocyanins, which help reduce oxidative stress and inflammation—two key factors in heart disease. Toss them into smoothies, salads or eat them as a snack.
5. Avocados
Avocados are a great source of healthy monounsaturated fats, which have been linked to lower levels of “bad" LDL cholesterol and higher levels of “good" HDL cholesterol. They also contain potassium, which helps control blood pressure. Use avocado as a spread or add slices to your salad or sandwich.
6. Nuts and Seeds
Almonds, walnuts, flaxseeds, chia seeds and sunflower seeds provide healthy fats, protein, fiber and antioxidants. Walnuts are especially high in omega-3s, while flax and chia seeds are rich in plant-based alpha-linolenic acid (ALA). A handful a day can make a big difference for your heart.
7. Legumes
Beans, lentils, chickpeas and peas are low in fat and high in fiber and plant-based protein. They help lower blood cholesterol and reduce blood pressure, making them a must-have in any list of foods for heart health. Add them to soups, stews or salads for a filling, heart-smart meal.
8. Tomatoes
Tomatoes are rich in lycopene, an antioxidant that has been linked to a lower risk of heart disease. They’re also a good source of potassium and vitamin C. Cooking tomatoes in olive oil can increase the absorption of lycopene, so don’t shy away from tomato sauces and soups.
9. Olive Oil
Extra virgin olive oil is a key part of the Mediterranean diet, known for its heart-protective benefits. It contains monounsaturated fats and polyphenols, which help reduce inflammation and improve cholesterol levels. Use it in dressings, drizzled over vegetables or as a dip for whole-grain bread.
10. Dark Chocolate (in moderation)
Good news for chocolate lovers: dark chocolate (with at least 70% cocoa) contains flavonoids, which can help lower blood pressure and improve circulation. Just be sure to enjoy it in moderation, as too much sugar or fat can cancel out the benefits.