17 Heart Healthy Foods to Add to Your Diet

Heart health is a vital concern for everyone.

Did you know that heart disease is the leading cause of death in America for both men and women?

The good news is that there are many things you can do to improve your heart health, including adding heart healthy foods to your diet.

Foods can be heart healthy by being low in saturated and trans fats, cholesterol, sodium, and added sugars.

They should also be high in fiber, protein, omega-3 fatty acids, antioxidants, and other nutrients that are good for heart health.

Here are 17 heart healthy foods to add to your diet:

1. Salmon

Salmon is a heart healthy food because it is high in omega-3 fatty acids, which have been shown to improve heart health.

Omega-3 fatty acids can help lower blood pressure and cholesterol levels, and may also help prevent heart disease.

Salmon is also a good source of protein and antioxidants, which are both important for heart health.

Salmon was the chosen fish because it has the highest amount of omega-3 fatty acids per serving.

Other sources with lower omega-3 content is mackerel, cod, and herring.

And if you are not a seafood eater, omega-3 supplements are always an option.

2. Avocados

Avocados are a heart healthy food because they are high in monounsaturated fats, which can improve heart health.

Monounsaturated fats can help lower blood pressure and bad cholesterol levels, and may also help prevent heart disease.

Avocados are also a good source of fiber, protein, and antioxidants, all of which are important for heart health.

Choose avocados that are ripe, but not too soft.

You should be able to gently press into the avocado with your fingers without leaving a dent.

One study showed reductions in heart disease risk factors including LDL cholesterol, triglycerides, and inflammatory markers when participants ate one avocado per day for five weeks.

3. Nuts and seeds

Nuts and seeds are heart healthy because they are high in fiber, protein, and omega-3 fatty acids.

They are also low in saturated and trans fats, cholesterol, sodium, and added sugars.

All of these nutrients are important for heart health.

Fiber helps to lower bad cholesterol levels and blood pressure, while protein helps to keep heart muscles strong.

Omega-3 fatty acids can also help to lower blood pressure and reduce the risk of heart disease.

Try to eat a variety of different nuts and seeds for the most benefit.

Some good options include almonds, walnuts, pistachios, pumpkin seeds, flaxseeds, and chia seeds.

4. Olive oil

Olive oil is heart healthy because it is high in monounsaturated fats, which can improve heart health.

Monounsaturated fats can help lower blood pressure and bad cholesterol levels, and may also help prevent heart disease.

Olive oil is also a good source of antioxidants, which are important for heart health.

Choose olive oils that are labeled "extra virgin" or "virgin."

These olive oils have the highest levels of heart-healthy antioxidants.

5. Leafy green vegetables

Leafy green vegetables are heart healthy because they are low in saturated and trans fats, cholesterol, sodium, and added sugars.

They are also high in fiber, protein, vitamins, minerals, and antioxidants, all of which are important for heart health.

Fiber helps to lower bad cholesterol levels and blood pressure, while protein helps to keep heart muscles strong.

Vitamins and minerals are important for heart health because they help to prevent heart disease.

Antioxidants can also help to protect heart cells from damage.

Some good leafy green vegetables to add to your diet include spinach, kale, collard greens, and Swiss chard.

6. Whole grains

Whole grains are an important part of a heart-healthy diet because they're high in fiber and other nutrients that are good for your heart.

In addition to promoting heart health, whole grains can also help with weight loss and blood sugar control.

A study of over 40,000 women found that those who ate the most whole grains had a lower risk of heart disease than those who ate the least.

Try to choose whole grains that are high in fiber and low in sugar.

Some of the best whole grains to eat for heart health include oats, barley, brown rice, and quinoa.

7. Berries

Berries are heart healthy because they are low in saturated and trans fats, cholesterol, sodium, and added sugars.

They are also high in fiber, protein, vitamins, minerals, and antioxidants, all of which are important for heart health.

Fiber helps to lower bad cholesterol levels and blood pressure, while protein helps to keep heart muscles strong.

Antioxidants can also help to protect heart cells from damage.

Antioxidants play a role in heart health by helping to reduce inflammation and oxidative stress, both of which can damage heart cells.

Try to eat a variety of different berries for the most benefit.

Some good berries to add to your heart-healthy diet include strawberries, blueberries, raspberries, and blackberries.

8. Edamame

Edamame is a heart healthy food. It is soy beans that are in the pod and eaten with the shell.

Edamame is a heart healthy food because it is high in fiber, which helps to lower cholesterol levels.

It is also a good source of protein and vitamins, including vitamin B6, which are all important for heart health.

One study showed that consuming edamame regularly helped to lower blood pressure levels in people with hypertension.

Edamame is traditionally steamed and served with salt, but it can also be added to soups, salads, or stir-fries.

9. Tofu

Tofu is a food prepared by curdling soy milk and then pressing the curds into solid blocks.

There are many varieties of tofu including firm, extra firm, soft, and silken.

It is heart healthy because it is high in protein and low in saturated and trans fats, cholesterol, sodium, and added sugars.

Protein helps to keep heart muscles strong, while saturated and trans fats can increase bad cholesterol levels and your risk of heart disease.

Tofu is also a good source of omega-3 fatty acids, which can help to lower blood pressure and reduce the risk of heart disease.

Choose tofu that is labeled "extra firm" or "firm" for the best heart-healthy option.

10. Tomatoes

Tomatoes are an excellent source of heart-healthy nutrients, including lycopene, beta-carotene, and vitamins C and E.

All of these nutrients work together to improve heart health by reducing inflammation, boosting antioxidant levels, and helping to keep cholesterol in check.

Tomatoes are also a good source of potassium, which can help to lower blood pressure.

One study even found that people who ate tomatoes four times a week had a 34 percent lower risk of heart disease than those who did not eat tomatoes at all.

Add tomatoes to your diet by enjoying them fresh in salads or cooked in sauces, soups, and casseroles.

11. Dark chocolate

Dark chocolate is a heart-healthy food because it contains flavonoids, which are antioxidants that help protect your heart from damage.

Additionally, dark chocolate has a low glycemic index, which means it doesn't cause a spike in blood sugar levels like other sweets do.

This makes dark chocolate a good choice for people with diabetes or prediabetes.

A study published in the journal Circulation found that people who ate the most high-cocoa chocolate had a lower risk of heart disease.

When choosing dark chocolate, look for a bar that has at least 70% cacao content.

12. Green tea

Green tea is a great addition to anyone's diet who is looking to improve heart health.

It is packed with antioxidants like catechins, which have been shown to reduce the risk of heart disease.

Green tea has also been shown to improve cholesterol levels and blood pressure.

One study even found that drinking green tea can reduce the risk of death from heart disease by 31%.

Enjoy green tea hot or cold for a heart-healthy beverage choice.

13. Garlic

Garlic is a heart-healthy food because it helps to lower blood pressure and bad cholesterol levels.

It also reduces the risk of heart attack and stroke.

Garlic has been used for medicinal purposes for centuries. It is a natural anti-inflammatory and can help to prevent heart disease.

In one study, people who ate garlic daily had a 20% lower risk of heart disease than those who did not eat garlic.

You can add garlic to your diet by cooking with it or taking supplements.

14. Onions

Onions are a heart-healthy food because they contain chromium, which helps regulate blood sugar levels.

Onions are also a good source of fiber, vitamin C, and potassium.

All of these nutrients are important for heart health.

One study found that eating onions four or more times per week was associated with a 20% lower risk of heart disease.

So, make sure to add onions to your heart-healthy diet.

You can enjoy the benefits of onions by eating them raw, cooked, or in powder form.

15. Beans

Beans are heart-healthy because they're a low-fat, high-fiber food.

They're also a good source of protein and vitamins B and C.

Beans contain compounds that can help lower cholesterol and improve heart health.

These compounds include saponins, phytosterols, and protease inhibitors.

Beans are also a good source of magnesium, which is important for heart health.

Magnesium helps to regulate blood pressure and keep heart rhythm normal.

The best choice of beans for heart health are black beans, kidney beans, pinto beans, and white beans.

16. Lentils

Lentils are a heart-healthy food that are different from beans.

Lentils are small and have a nutty flavor, whereas beans are larger and have a more earthy flavor.

Lentils are important for heart health because they are high in fiber and low in fat.

They also contain antioxidants, which can help prevent heart disease.

A study in the Journal of the American Heart Association found that eating lentils regularly can help reduce LDL cholesterol and improve heart health.

Lentils can be added to soups, stews, or salads.

They can also be used as a replacement for ground beef in recipes.

17. Oatmeal

Oatmeal is another heart-healthy food that is high in fiber and low in fat.

Oatmeal can help to lower LDL cholesterol and prevent heart disease.

Oatmeal contains beta-glucan, a type of soluble fiber that can help to reduce cholesterol.

Beta-glucan is also found in other foods such as barley and mushrooms.

Oatmeal is also a good source of magnesium, which is important for heart health.

A study in the American Journal of Clinical Nutrition found that eating oatmeal can help to reduce blood pressure and improve heart health.

Oatmeal can be eaten for breakfast or as a snack.

It can be cooked in water or milk and topped with fruit, nuts, or spices.

Conclusion

It's heart-healthy to add these 17 foods to your diet.

They all contain antioxidants, which are important for heart health because they can help prevent heart disease and lower cholesterol levels.

In addition to the food items on this list, heart-healthy habits like getting regular exercise, maintaining a healthy weight, and not smoking are important for keeping your heart healthy.

So, make sure to add these heart-healthy foods to your diet and live a heart-healthy lifestyle!

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