Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat. Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Hemp seeds are high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers Supplementing your diet with milled flaxseed may lower cardiovascular disease and cancer risk and help other conditions like gastrointestinal health and diabetes Eating them may help reduce blood pressure, blot clots, and LDL cholesterol Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Garlic has potent medicinal properties that may help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have many therapeutic effects A meta-analysis of 12 trials noted that garlic supplements lowered both systolic and diastolic blood pressure and were as effective as a common prescription drug at reducing blood pressure Garlic can also inhibit platelet buildup, which may reduce the risk of blood clots and stroke Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking.

This allows for the formation of allicin, maximizing its potential health benefits. Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease Olive oil is high in oleic acid and antioxidants and can help prevent and treat hypertension Olive oil is high in antioxidants and monounsaturated fats.

It has been associated with lower blood pressure and heart disease risk. Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

Including soy protein in your diet may lead to a reduced risk of cardiovascular disease If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can greatly impact your risk of heart disease.

Edamame and other soy products are also a good source of other heart-healthy nutrients, including dietary fiber and antioxidants Edamame contains soy isoflavones, which can help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which also benefit heart health.

Green tea may have several health benefits, from increased fat burning to improved insulin sensitivity to cancer prevention Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

Many studies have shown green tea increases leptin , a hormone that regulates our appetite, and reduces LDL bad cholesterol. Green tea extract may also improve blood pressure and glycemic control A review of studies found that taking green tea extract for 3 months reduced blood pressure, triglycerides, LDL bad , and total cholesterol compared to a placebo Taking a green tea supplement or drinking matcha made with powdered whole green tea leaves may also benefit heart health.

Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure. According to the National Heart, Lung, and Blood Institute , the following foods are the best for your heart:.

Eating a healthy balanced diet is one of the key pillars to preventing a heart attack, according to the National Health Services NHS. Learn more about the Mediterranean diet here. According to this study , some of the best fruits for your heart health are:.

According to the U. Department of Health and Human Services , the 7 best steps to improving your heart health are:. What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

Including heart-healthy foods in a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations.

Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects. Protein powders are popular supplements that come from a variety of animal- and plant-based sources.

This article discusses whether protein powders…. Despite their name, black-eyed peas are not peas but rather a type of bean.

This article reviews the nutrition facts, benefits, and uses of black-eyed…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 17 Incredibly Heart-Healthy Foods. Medically reviewed by Amy Richter, RD , Nutrition — By Rachael Ajmera, MS, RD and Heather Hobbs — Updated on November 17, Leafy green vegetables Whole grains Berries Avocados Fatty fish and fish oil Walnuts Beans Dark chocolate Tomatoes Almonds Chia seeds, flaxseeds, and hemp seeds Garlic Olive oil Edamame Green tea FAQs Bottom line Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.

Leafy green vegetables. Whole grains. Fatty fish and fish oil. Dark chocolate. Chia seeds, flaxseeds, and hemp seeds. Olive oil.

Green tea. Frequently asked questions about heart healthy foods. The bottom line. How we reviewed this article: History. Nov 17, Written By Rachael Ajmera, MS, RD, Heather Hobbs. Aug 8, Written By Rachael Ajmera, MS, RD, Heather Hobbs. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT.

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 BioMed Central study 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. When choosing heart-healthy proteins, plant-based proteins and fish are best.

They are abundant in the Mediterranean diet, a dietary pattern that has been shown to reduce 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 to increased risk of cardiovascular disease. But you may even want to give some of the leaner cuts of red meat a second look.

A European Heart Journal study 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. These have been shown to help prevent cardiovascular disease as part of a balanced diet.

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 the American Heart Association is to focus on balanced dietary patterns rather than eliminating foods with relatively high amounts of dietary cholesterol like eggs and shellfish.

These foods are linked to an increased risk of cardiovascular disease. When choosing grain-based products, "it's all about whole grains," says Laura Yetz, RD, at Being Nutritious.

Whole grains contain fiber and phytonutrients linked to reduced risk of heart disease. 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. 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. And Jennifer O'Donnell-Giles, M. However, not all heart-healthy foods will have this check mark.

For example, bulk whole grains or whole-grain breads from local bakeries are unlikely to have gone through the approval process for the stamp. 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.

Research on dairy and cardiovascular disease is evolving. A PLOS Medicine review 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. The American Heart Association still recommends limiting saturated fat, so choose low-fat or fat-free dairy options most often. Another thing to watch out for in dairy products is sugar, which shows up in many flavored products and plant-based dairy alternatives.

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. You'll also want to consider the rest of your diet. It's recommended you keep sodium intake to less than 2, milligrams per day under 1, mg if you are at high risk for heart disease , and sugar consumption to less than 24 grams about 6 teaspoons per day for women and 36 grams about 9 teaspoons per day for men.

This can add up quickly with condiments. 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. Yetz recommends keeping sodium below 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. 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.

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. Our heart-healthy dessert recipes all 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 the top contributors of added sugar in Americans' diets, and should be limited.

Higher anthocyanin intake may raise your risk of coronary artery disease, including heart attack and hypertension 8. Eating blueberries daily may also improve the function of cells that line the blood vessels vascular function , which help control blood pressure and blood clotting 8.

According to a review of research, berry consumption may be an effective intervention for metabolic syndrome by helping reduce oxidative stress and inflammation while improving vascular function 9.

Berries can be a satisfying snack or a delicious dessert. Try adding a few different types to your diet to take advantage of their health benefits.

Berries are rich in antioxidants. Eating them can reduce multiple risk factors for heart disease. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced cholesterol levels and a lower risk of heart disease.

A comprehensive review of studies determined that avocado may help improve 11 :. Avocados are also rich in potassium, a nutrient essential to heart health, and can help reduce blood pressure. Avocados are high in monounsaturated fats and potassium.

They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome. Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias Eating fish over the long term may support lower levels of 14 :.

Fish consumption is associated with a lower risk of cardiovascular disease, depression, and mortality Fish oil supplements may reduce rates of all-cause mortality, cardiac death, sudden death, and stroke Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.

Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese Research shows that incorporating a few servings of walnuts into your diet can help protect against heart disease.

Evidence for cardiovascular disease prevention is strong for some varieties of tree nuts, particularly walnuts Diets supplemented with walnuts may decrease LDL bad and total cholesterol 1 9. Interestingly, some studies also found that regularly eating nuts, such as walnuts, is associated with a lower risk of heart disease Walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch can potentially exert a healthy impact on the gut and certain members of its resident microbiota Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study of 73 adults with elevated LDL cholesterol, eating canned beans significantly reduced total cholesterol and LDL cholesterol One review found that eating beans and legumes can decrease LDL cholesterol, improve glycemic control and blood pressure, and may reduce the risk for cardiovascular disease, especially in people with diabetes Beans are high in resistant starch and have been shown to reduce levels of cholesterol, lower blood pressure, and improve glycemic control.

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Consuming chocolate in moderation less than six servings a week may decrease your risk of coronary heart disease, stroke, and diabetes Additionally, chocolate can be high in sugar and calories, negating many of its health-promoting properties.

Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, which can contribute to heart disease.

Low blood levels of lycopene are linked to an increased risk of heart attack and stroke Increasing the intake of tomato products and lycopene supplementation positively affects blood lipids, blood pressure, and endothelial function A review of research noted that one serving of raw tomatoes, tomato sauce, or tomato sauce with refined olive oil may lower blood cholesterol and triglycerides and raise HDL cholesterol The body absorbs lycopene better from cooked tomatoes and tomato products than fresh tomatoes Higher HDL good cholesterol levels can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL good cholesterol.

Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health. Research suggests that eating almonds can have a powerful effect on your cholesterol levels. One study involving 48 people with high cholesterol showed that eating 1.

The research also shows that eating almonds is associated with higher levels of HDL good cholesterol, which can help reduce plaque buildup and keep your arteries clear 29 , Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.

Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Hemp seeds are high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers Supplementing your diet with milled flaxseed may lower cardiovascular disease and cancer risk and help other conditions like gastrointestinal health and diabetes Eating them may help reduce blood pressure, blot clots, and LDL cholesterol Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.

Garlic has potent medicinal properties that may help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have many therapeutic effects A meta-analysis of 12 trials noted that garlic supplements lowered both systolic and diastolic blood pressure and were as effective as a common prescription drug at reducing blood pressure Garlic can also inhibit platelet buildup, which may reduce the risk of blood clots and stroke Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking.

This allows for the formation of allicin, maximizing its potential health benefits. Garlic and its components have been shown to help reduce blood pressure and cholesterol.

They may also help inhibit blood clot formation. Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease Olive oil is high in oleic acid and antioxidants and can help prevent and treat hypertension Olive oil is high in antioxidants and monounsaturated fats.

It has been associated with lower blood pressure and heart disease risk. Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

Including soy protein in your diet may lead to a reduced risk of cardiovascular disease If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can greatly impact your risk of heart disease. Edamame and other soy products are also a good source of other heart-healthy nutrients, including dietary fiber and antioxidants Edamame contains soy isoflavones, which can help decrease cholesterol levels.

Edamame also contains fiber and antioxidants, which also benefit heart health. Green tea may have several health benefits, from increased fat burning to improved insulin sensitivity to cancer prevention Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

Many studies have shown green tea increases leptin , a hormone that regulates our appetite, and reduces LDL bad cholesterol. Green tea extract may also improve blood pressure and glycemic control A review of studies found that taking green tea extract for 3 months reduced blood pressure, triglycerides, LDL bad , and total cholesterol compared to a placebo Taking a green tea supplement or drinking matcha made with powdered whole green tea leaves may also benefit heart health.

Some low-fat dairy options:. Try to replace saturated fats in your diet with foods that have healthier unsaturated fats. Unsaturated fats can be found in seafood, nuts, seeds, avocados, and oils. Just as certain foods can benefit your heart health and lower your risk of heart disease, some foods, such as those with high levels of sodium salt , saturated fat, added sugars, and alcohol, should be avoided to protect heart health.

Poor diet quality is associated with an elevated risk of cardiovascular disease. Incorporating heart-healthy foods into your diet can provide a wide range of benefits for your heart.

Making these foods part of a balanced diet that you will stick with, along with other heart-healthy habits such as regular exercise and stress management, is crucial for overall well-being. With so many diets and eating plans to choose from, it can be confusing to know which one to follow.

The AHA looked at 10 popular diets or eating patterns to evaluate how each aligns with the AHA's dietary guidance for heart-healthy eating. Their findings: Some diets promote heart health better than others. Two of these diets — the DASH diet and the Mediterranean diet — stand out as the top diets for heart health.

The DASH diet is also called the Dietary Approaches to Stop Hypertension eating plan. Studies have found associations between the DASH diet and better heart health, including a lower risk of heart failure and reduced blood pressure.

The DASH diet is based on eating plenty of fresh fruits and vegetables, and choosing lean proteins, low-fat dairy, beans, nuts, and vegetable oils, while limiting sweets and foods high in saturated fats. A Mediterranean-style diet is a plant-based diet influenced by countries bordering the Mediterranean Sea.

It is a popular diet that is touted for its health benefits, including a lower risk of heart disease. A Mediterranean-style diet emphasizes vegetables, fruits, whole grains, beans, and legumes and includes low-fat or fat-free dairy products, fish, poultry, certain vegetable oils, and nuts.