In This ArticleView AllIn This ArticleFatty FishLeafy GreensLegumesOlive OilSoy100% Whole GrainsStrategies to Improve Heart Health
In This ArticleView All
View All
In This Article
Fatty Fish
Leafy Greens
Legumes
Olive Oil
Soy
100% Whole Grains
Strategies to Improve Heart Health
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Photo:Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell. EatingWell design.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell. EatingWell design.
Heart disease is the No. 1 cause of death in the U.S. Yet, according to the American Heart Association, half of Americans are unaware of this sobering statistic.The good news is that a diet filled with heart-healthy foods can significantly reduce your risk of developing this all-too-common disease.
While there are lots of foods that can improve heart health, sometimes you need a short list. So, we reached out to nutrition experts to find out their favorite heart-friendly foods. Get your shopping list ready. You’re going to want to add these six foods, stat!
1. Fatty Fish
There’s a reason why nutritionists are huge fans of seafood. Fatty fish, like salmon, mackerel, sardines and canned tuna, contain heart-supportingomega-3 fatty acids. “Omega-3 fatty acids reduce inflammation, lower blood pressure and decrease triglycerides, key ingredients for optimum cardiovascular health,” saysPatricia Bannan, M.S., RDN, author ofFrom Burnout to Balance.No wonder the AHA recommends eating at least two servings of fish weekly.
If you’re new to seafood, Bannan recommends rotating two varieties of fatty fish into your weekly meal plan. For a quick, flavorful dinner, she likes to bake salmon or mackerel with a squeeze of lemon and a sprinkle of herbs. Never made mackerel before? Try thisGochujang-Glazed Grilled Mackerel. And if you think you don’t likesalmon, this recipe will change your mind!
Adding canned tuna to salads, wraps or a tuna melt is also an easy way to get your omega-3 fix, says Bannan. Or, when you have zero time, open a can of sardines to top crackers with a dollop of mustard for a simple snack.
19 Dinner Recipes to Make with a Can of Tuna
2. Leafy Greens
Leafy greensare another all-star filled with heart-supporting antioxidants and potassium, says Pittsburgh-based sports nutritionistLeslie Bonci, M.P.H., RDN, FAND.
“Spinach, kale and Swiss chard are packed with potassium, which helps regulate blood pressure, and nitrates, which improve blood vessel function,” says Bannan. “They’re also rich in magnesium and fiber, both linked to improved heart health.” If that weren’t enough, leafy greens are packed with heart-supporting vitamins C and K. Plus, they’re low in calories and affordable.
3. Legumes
Bannan and Bonci unanimously agree thatlegumesare nutritional powerhouses thanks to their cholesterol-lowering soluble fiber. They’re so powerful that one study found that people who regularly eat legumes are less likely to develop cardiovascular disease or coronary heart disease.Did we mention they also count asa proteinanda vegetable?
While you can always boil beans or lentils, nothing beats the speed and convenience of popping open a can of beans. These16 Dinner Casseroles That Start with a Can of Beanscan get you started.
I’m a Dietitian & These Are the Reasons Why I Love Canned Beans
4. Olive Oil
Given olive oil’s versatility, you can enjoy it in a variety of ways. Try it as a “go-to base forsalad dressings, marinades and even drizzled over roasted vegetables,” suggests Bannan. “Or, during the colder months, as a finish in hearty soups and stews for added richness and heart-healthy benefits.”
5. Soy Foods
What Happens to Your Body When You Eat Soy Every Day
6. Whole Grains
If you’ve been craving carbs, go ahead and dig in to foods made with 100% whole grains, says Bonci.Whole grainsretain the grain’s nutritious bran, germ and endosperm. So, they’re loaded with fiber and antioxidants. This secret sauce of nutrients may help lower blood pressure and LDL cholesterol and fight inflammation.
However, if you have to choose one grain for your heart, make itoatmeal. Oats are naturally rich in a magical cholesterol-lowering fiber called beta-glucan. In addition to taming cholesterol, research shows that oatmeal may help protect against stroke when substituted for white bread or eggs.Go ahead and spice up your next bowl with these6 creative spins on oatmeal.
“Prioritizing heart health not only reduces the risk of heart attacks and strokes but also enhances overall quality of life,” says Bannan. “Simple, consistent lifestyle changes like incorporating heart-healthy foods, reducing stress, and regular movement can lead to significant long-term benefits.” These tips can get you started.
The Bottom Line
“The heart is literally the central processing unit of the body, so it’s smart to take care of it,” says Bonci. And the best place to start is in your kitchen. Strategically loading your fridge and pantry with fatty fish, leafy greens, legumes, olive oil, soy foods and 100% whole grains guarantees you’ll always have plenty of heart-healthy foods on hand. Of course, cardiovascular health isn’t just about what you eat. It’s also about lifestyle. So, slow down and enjoy your food, and make time for daily physical activity. Combined with a balanced diet, it’s a powerful prescription for heart health!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reignAmerican Heart Association.Fish and Omega-3 Fatty Acids.American Heart Association.A Primer on Potassium.Kumar, D, Kumar, S, Shekhar, C.Nutritional components in green leafy vegetables: a review. J Pharmacogn and Phytochem. 2020;2498-2502. doi: 10.1081/FRI-120018883Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition Metabolism and Cardiovascular Diseases. 2022;33(1):22-37. doi:10.1016/j.numecd.2022.10.006Martínez-González MA, Sayón-Orea C, Bullón-Vela V, et al.Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis.Clinical Nutrition. 2022;41(12):2659-2682. doi:10.1016/j.clnu.2022.10.001Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy consumption and the risk of type 2 diabetes and cardiovascular diseases: a systematic review and meta-analysis.Nutrients. 2023; 15(6):1358.https://doi.org/10.3390/nu15061358Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010Lyskjær L, Overvad K, Tjønneland A, Dahm CC.Substitutions of oatmeal and breakfast food alternatives and the rate of stroke.Stroke. 2019;51(1):75-81. doi:10.1161/strokeaha.119.024977
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reignAmerican Heart Association.Fish and Omega-3 Fatty Acids.American Heart Association.A Primer on Potassium.Kumar, D, Kumar, S, Shekhar, C.Nutritional components in green leafy vegetables: a review. J Pharmacogn and Phytochem. 2020;2498-2502. doi: 10.1081/FRI-120018883Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition Metabolism and Cardiovascular Diseases. 2022;33(1):22-37. doi:10.1016/j.numecd.2022.10.006Martínez-González MA, Sayón-Orea C, Bullón-Vela V, et al.Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis.Clinical Nutrition. 2022;41(12):2659-2682. doi:10.1016/j.clnu.2022.10.001Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy consumption and the risk of type 2 diabetes and cardiovascular diseases: a systematic review and meta-analysis.Nutrients. 2023; 15(6):1358.https://doi.org/10.3390/nu15061358Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010Lyskjær L, Overvad K, Tjønneland A, Dahm CC.Substitutions of oatmeal and breakfast food alternatives and the rate of stroke.Stroke. 2019;51(1):75-81. doi:10.1161/strokeaha.119.024977
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reignAmerican Heart Association.Fish and Omega-3 Fatty Acids.American Heart Association.A Primer on Potassium.Kumar, D, Kumar, S, Shekhar, C.Nutritional components in green leafy vegetables: a review. J Pharmacogn and Phytochem. 2020;2498-2502. doi: 10.1081/FRI-120018883Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition Metabolism and Cardiovascular Diseases. 2022;33(1):22-37. doi:10.1016/j.numecd.2022.10.006Martínez-González MA, Sayón-Orea C, Bullón-Vela V, et al.Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis.Clinical Nutrition. 2022;41(12):2659-2682. doi:10.1016/j.clnu.2022.10.001Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy consumption and the risk of type 2 diabetes and cardiovascular diseases: a systematic review and meta-analysis.Nutrients. 2023; 15(6):1358.https://doi.org/10.3390/nu15061358Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010Lyskjær L, Overvad K, Tjønneland A, Dahm CC.Substitutions of oatmeal and breakfast food alternatives and the rate of stroke.Stroke. 2019;51(1):75-81. doi:10.1161/strokeaha.119.024977
American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign
American Heart Association.Fish and Omega-3 Fatty Acids.
American Heart Association.A Primer on Potassium.
Kumar, D, Kumar, S, Shekhar, C.Nutritional components in green leafy vegetables: a review. J Pharmacogn and Phytochem. 2020;2498-2502. doi: 10.1081/FRI-120018883
Mendes V, Niforou A, Kasdagli MI, Ververis E, Naska A.Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis.Nutrition Metabolism and Cardiovascular Diseases. 2022;33(1):22-37. doi:10.1016/j.numecd.2022.10.006
Martínez-González MA, Sayón-Orea C, Bullón-Vela V, et al.Effect of olive oil consumption on cardiovascular disease, cancer, type 2 diabetes, and all-cause mortality: A systematic review and meta-analysis.Clinical Nutrition. 2022;41(12):2659-2682. doi:10.1016/j.clnu.2022.10.001
Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy consumption and the risk of type 2 diabetes and cardiovascular diseases: a systematic review and meta-analysis.Nutrients. 2023; 15(6):1358.https://doi.org/10.3390/nu15061358
Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010
Lyskjær L, Overvad K, Tjønneland A, Dahm CC.Substitutions of oatmeal and breakfast food alternatives and the rate of stroke.Stroke. 2019;51(1):75-81. doi:10.1161/strokeaha.119.024977
