9 Foods for a Healthy Heart

Heart disease is the leading cause of death in America, so it’s important to find ways to protect your heart. In addition to lifestyle choices — such as being more active, lowering your stress, and getting a good night’s rest — eating healthy plays a big role in improving your heart health. 

Best foods for heart health

Here are nine foods that are good for your heart health. Remember, there’s no single food that can prevent or treat heart disease. So you’ll want to eat these as part of an overall healthy diet to reap the maximum benefits.

1. Oily fish

Salmon, trout, and tuna are “fatty” or “oily” fish. They’re a good source of omega-3 fats, which help lower triglycerides (a type of fat in the blood). High triglycerides are linked to an increased risk of heart disease and stroke. 

Studies show that fish and seafood may reduce the risk of:

• Heart disease

• Heart failure

• Ischemic stroke

• Sudden cardiac death (death from a heart-related event)

In particular, replacing less-healthy proteins — such as processed or red meat — with fish can help improve your heart health. 

Aim to eat 8 oz of fish or seafood (around two servings) per week. Some of the best choices of seafood and fish to eat include:

• Catfish

• Clams

• Cod

• Crab

• Flounder

• Haddock

• Herring

• Mackerel

• Oyster

• Salmon

• Shrimp

• Tilapia

• Trout

• Tuna

2. Vegetables

Many vegetables play a role in heart health because they contain protective nutrients, such as fiber, vitamins, and minerals. 

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Vegetables that are high in vitamin C and beta carotene are great choices. This is because these nutrients work as antioxidants, which are associated with a lower risk of heart disease. 

Examples of vitamin C-rich vegetables include:

• Bell peppers

• Broccoli

• Tomatoes

For veggies that are high in beta carotene, try:

• Sweet potatoes

• Carrots

• Spinach

While these veggies contain heart-healthy nutrients, eating a variety of them is more important than including any single vegetable in your diet. Aim for 2 to 3 cups of vegetables each day. 

3. Leafy greens

Add kale, chard, and spinach to your meals. These deep-green, leafy vegetables get a special shoutout because of their noted heart-health benefits. Studies show that leafy greens are associated with a lower risk of heart disease and stroke.

Researchers are still trying to understand how leafy greens protect heart health. But they  suspect it’s due to a combination of nutrients, including:

• Folic acid

• Vitamin K

• Calcium

• Antioxidants 

4. Berries

Fruit contains fiber, vitamins, minerals, and antioxidants that are good for your heart. And berries — such as blueberries, strawberries, blackberries, and raspberries — are excellent choices. They are rich in fiber as well as vitamins, minerals, and antioxidants. 

Studies also suggest that berries, in particular, may lower LDL (“bad” cholesterol), blood glucose and A1C levels, and blood pressure. 

Scientists think that berries may help improve cholesterol because they contain many polyphenols, such as quercetin and anthocyanins. These are powerful compounds with high antioxidant activity. 

5. Legumes

Legumes — such as beans, lentils, and chickpeas — are well-known for their high fiber and protein content. They also are low in saturated fat. This makes beans a heart-healthy protein alternative to red meat. Because of their high fiber content, beans may also help lower cholesterol levels. 

If you use canned beans, choose a low- or no-sodium option. If you have a can that contains salt, rinse the beans before eating to lower your sodium intake. Too much salt can lead to high blood pressure.  

6. Extra virgin olive oil

Good-quality olive oil is a heart-healthy food. Olive oil is rich in polyphenols, which are plant compounds that help fight inflammation. They also may help lower the risk of heart disease. 

Specifically, the polyphenols in olive oil can help lower cholesterol levels and may help reduce hypertension. The monounsaturated fats in olive oil are also good for heart health. 

Look for olive oil brands that label the polyphenol content. Choose an oil with at least 250 mg/kg polyphenols.

While olive oil is associated with a lower risk of heart disease, too much can be a problem. Stick to around 2 tbsp of olive oil per day.

7. Dairy products

Milk and yogurt are an important part of the DASH diet. They contain heart-protective nutrients such as protein, calcium, and magnesium, which help regulate blood pressure. 

The DASH diet recommends two to three servings of dairy products per day. For reference, a serving is 1 cup of milk or yogurt or 1.5 oz of cheese. 

While most recommendations emphasize low-fat dairy, full-fat or whole milk dairy may be just as beneficial. 

8. Oats and other whole grains

All whole grains are good for heart health, since they contain fiber. But oats and barley stand out because they contain a type of soluble fiber called beta-glucan. This compound helps reduce your risk of heart disease by lowering LDL cholesterol and inflammation. It also helps control blood sugar levels. 

9. Nuts and seeds

Nuts are good for heart health. Both tree nuts and peanuts contain a mix of nutrients that have heart-healthy benefits. These include unsaturated fats, fiber, and antioxidants. 

Nuts may help regulate cholesterol and blood pressure. That could be why studies suggest that eating nuts is associated with a reduced risk of heart-related events and deaths. 

The heart-health evidence is especially strong for:

• Walnuts, which contain omega-3 fats

• Almonds, which contain vitamin E and other anti-inflammatory compounds

• Seeds such as flax and chia, which are plant-based sources of omega-3s 

What diets are good for heart health?

Certain diets — like the DASH and Mediterranean diets — are good for your heart. For example, the DASH diet helps lower blood pressure by limiting salt. And the Mediterranean diet reduces heart disease risk by lowering inflammation, increasing HDL (“good” cholesterol), and improving blood pressure.

These diets tend to be rich in:

• Fiber

• Lean protein

• Minerals such as calcium, potassium, and magnesium

• Healthy fats such as omega-3 fatty acids

• Antioxidants

Foods and drinks to avoid for heart health

In addition to prioritizing heart-healthy foods, it’s also important to cut back on foods that contain extra:

• Saturated and trans fat 

• Salt

• Added sugar

Ultra-processed foods are especially high in these ingredients and have been linked to an increased risk of heart disease and a 9% higher risk of dying from heart disease. Ultra-processed foods are also lower in fiber and other nutrients. 

Here are examples of ultra-processed foods that are best avoided:

• Sweetened beverages such as soda

• Salty snacks such as chips and pretzels

• Candy and chocolate  

• Fast food such as pizza, burgers, and fries

• Chicken nuggets and fish sticks

• Processed meats such as bacon and sausage

• Baked goods such as pastries, cookies, and cakes

Alcohol and heart health 

Cutting back on alcohol is also important to protect your heart. This may come as a surprise, especially if you’ve heard that red wine improves heart health. But a lot of research has found that any amount of alcohol can be harmful. 

In fact, alcohol can actually harm your heart by:

• Raising your blood pressure

• Increasing cholesterol 

• Contributing to a fast or irregular heartbeat

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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