In This ArticleView AllIn This ArticleFruits and VegetablesMeat, Poultry, Fish and Plant-Based ProteinsGrainsDairy and Dairy AlternativesSauces, Condiments and SpicesSnack AisleFreezer AisleDessertsBeverages
In This ArticleView All
View All
In This Article
Fruits and Vegetables
Meat, Poultry, Fish and Plant-Based Proteins
Grains
Dairy and Dairy Alternatives
Sauces, Condiments and Spices
Snack Aisle
Freezer Aisle
Desserts
Beverages
Close
Mediterranean Broccoli Pasta Salad.Photo: Jennifer Causey
In the United States, someone dies every 33 seconds from cardiovascular disease, according to theCenters for Disease Control and Prevention. The good news is,research suggeststhat many of these deaths could be prevented with lifestyle changes, including a better diet. Genetics does play a role, as well. Eating for heart health is as much about what you do eat as it is about limiting certain foods and ingredients. Read on for a guide to what heart-healthy foods to buy including fruits and vegetables, meat, seafood, grains, desserts, frozen foods and drinks, plus what foods to limit to support your heart.
Fruits and vegetables are the foundation of a heart-healthy diet. They provide nutrients that are linked to lower blood pressure and cholesterol, including fiber, potassium, magnesium and phytonutrients. “Don’t worry about which ones are ‘best’ and choose the ones you will actually eat,” encourages Lindsey Pine, M.S., RDN, CLT, owner ofTasty Balance Nutrition. Megan Byrd, RD, atThe Oregon Dietitian, adds, “To get the most out of the produce aisle, choose a variety of colors.”
Frozen fruits and vegetables are just as nutritious as fresh. Just watch out for any added sugars or salt. Canned fruits and vegetables can be part of a heart-healthy diet, but limit ones with added sugar or lots of sodium. A 2023BioMed Centralstudy concluded that diets high in sugar are linked to an increased risk of cardiovascular disease, and too much sodium can increase risk of high blood pressure.
Best options:
Limit or avoid:
When choosing heart-healthy proteins,plant-based proteinsand fish are best. They are abundant in the Mediterranean diet, a dietary pattern that has been shown toreduce risk of cardiovascular disease.
Byrd recommends avoiding high-fat and processed meats such as bacon, sausage and heavily marbled cuts of beef and pork. Processed meats, especially those with more saturated fat are linked toincreased risk of cardiovascular disease. But you may even want to give some of the leaner cuts of red meat a second look. A 2019European Heart Journalstudy suggests that eating any kind of red meat increases a circulating chemical called TMAO, which may also increase your risk of cardiovascular disease. That’s not to say you can never enjoy a steak or a hamburger, just choose those less often.
Best protein options:
These have been shown to help prevent cardiovascular disease as part of a balanced diet.
Good protein options:
These likely do not increase your risk for cardiovascular disease, but have not been shown to decrease your risk either. Research on dietary cholesterol and cardiovascular disease risk is mixed, but the consensus from theAmerican Heart Associationis to focus on balanced dietary patterns rather than eliminating foods with relatively high amounts of dietary cholesterol like eggs and shellfish.
Limit or avoid these proteins:
These foods are linked to an increased risk of cardiovascular disease.
When choosing grain-based products, “it’s all about whole grains,” says Laura Yautz, RDN, atBeing Nutritious. Whole grains contain fiber and phytonutrients linked to reduced risk of heart disease. “Watch out for labels like ‘made with whole grains,’ which can be misleading marketing claims,” adds Yautz. While whole grains may be in those products, they don’t necessarily make up a big chunk of them. There may not be as much beneficial fiber as you might think. Instead, look for the100% Whole Grain Stamp, which indicates that all of the grains in the product are whole. Or look for products that list a whole grain, like whole-wheat flour, as the first ingredient.
That said, “Bread products can be a sneaky source of sodium,” notes Pine. AndJennifer O’Donnell-Giles, M.S., RD, CSSD,adds to also watch out for hydrogenated oils and added sugars, which can show up in breads, cereals and crackers.
Your best bets are going to be whole-grain products like oatmeal and whole-wheat pasta. If you’re buying any packaged or processed grains—like crackers or bread—keep an eye on sodium and added sugars, and choose whole-grain options most often.
Best grain options:
Grains to limit:
Research on dairy and cardiovascular disease is evolving. A 2021PLOS Medicinereview article suggests that full-fat dairy products might not increase your risk for heart disease as much as we once thought. However, when dairy is replaced with whole grains or plant-based oils, cardiovascular disease risk goes down. TheAmerican Heart Associationstill recommends limiting saturated fat, so choose low-fat or fat-free dairy options most often.
What’s the Difference Between Saturated Fat and Unsaturated Fat?
“Use full-fat dairy products like butter and whole milk where it really counts for flavor, but cook with plant-based oils like avocado and olive oil most often,” recommends Pine. Another thing to watch out for in dairy products is sugar, which shows up in many flavored products and plant-based dairy alternatives.
Best dairy options:
Limit these options:
This can be a tricky part of the grocery store for those looking to eat for heart health. But, “A heart-healthy diet doesn’t have to be bland,” says O’Donnell-Giles. Limit products that contain a lot of saturated fat, salt and added sugar.Christa Brown, M.S., RDN, suggests looking for dressings and condiments made from olive or canola oil, both of which are linked to a reduced risk of cardiovascular disease as part of a balanced eating plan.
You’ll also want to consider the rest of your diet. It’s recommended you keep sodium intake to less than 2,300 milligrams per day (under 1,500 mg if you are at high risk for heart disease), and sugar consumption to less than 24 g (about 6 teaspoons) per day for women and 36 g (about 9 teaspoons) per day for men. This can add up quickly with condiments. Often the best option is to make your own, but read labels and look for low-sodium (< 140 mg per serving) and low-sugar (< 3 g per serving) options.
Best sauce, condiment and spice options:
Sauces, condiments and spices that need a second look:
The snack aisle has evolved in recent years, and if you know what to look for, you can find heart-healthy options. But sneaky marketing claims can steer you wrong, so read ingredient lists and Nutrition Facts labels. Yautz recommends keeping sodium below 140 mg per serving, added sugar under 3 g per serving and saturated fat less than 2 g per serving. Fresh fruits and vegetables make great snacks, but here are some options to choose when you’re in the snack aisle. Be sure to read labels.
Best snack options:
Snacks to limit:
Frozen foods have also progressed, with more emphasis on healthy options. However, many are still high in sodium, sugar and saturated fat, all of which should be limited on a heart-healthy diet, notes Byrd.
Best frozen options:
Frozen foods to limit:
If you’re looking for a sweet treat, dark chocolate, which contains flavonoids, (phytonutrients that may contribute to less heart disease) is a great option. Fresh fruit is another good bet. Most other desserts contain a lot of added sugar. So, desserts should be something to enjoy on occasion or make yourself. Ourheart-healthy dessert recipesall have limited saturated fat and sodium and are often made with less sugar.
You already know that water is one of the best options for overall health, but what about other drinks? Sugary drinks are among thetop contributors of added sugarin Americans' diets, and should be limited. Diet sodas,made with sugar substitutes, aren’t considered any better for heart health. While too much caffeine, found in soft drinks and foods, can raise blood pressure in some people, coffee and tea contain antioxidants that may be good for your heart.
What about alcohol?Research suggeststhat people who drink red wine in moderation may be at lower risk for cardiovascular disease, but there isn’t evidence to suggest that you should start drinking red wine if you don’t already drink alcohol.
Best beverage options:
Beverages to limit or avoid:
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