Key takeaways
- Eating foods such as asparagus, beans, flaxseed, and fatty fish may help protect a person’s heart health.
- These foods contain nutrients such as fiber, omega-3 fatty acids, and antioxidants and can contribute to heart-related benefits such as lowering cholesterol levels and reducing plaque buildup in the arteries.
- Consuming some of these foods can also help lower a person’s blood pressure, which, in turn, reduces the risk of heart disease and heart attacks.
A person can take many steps to help keep their heart healthy and disease-free, such as scheduling an annual checkup, exercising daily, quitting smoking, and finding ways to lower their stress levels. But one of the simplest ways a person can promote heart health is by being mindful of what they eat.
More than
The Centers for Disease Control and Prevention (CDC)
In this article, we examine some of the best foods for keeping the heart healthy.
Asparagus is a natural source of folate, which helps prevent an amino acid called homocysteine from building up in the body. High homocysteine levels have been
Eating beans, peas, chickpeas, and lentils — also known as pulses or legumes — can significantly reduce levels of low-density lipoprotein (LDL) cholesterol (sometimes called “bad” cholesterol). These foods are also packed with fiber, protein, and antioxidant polyphenols, all of which have beneficial effects on the heart and on general health.
Berries are also rich in antioxidant polyphenols, which can help reduce the risk of heart disease. Berries are a great source of fiber, folate, iron, calcium, vitamin A, and vitamin C, and they are low in fat.
These seeds are a rich plant-based source of omega-3 fatty acids, including alpha-linolenic acid (ALA). A 2022 research review found an association between greater ALA intake and a reduced risk of heart disease.
Omega-3s have many potential heart health benefits, such as lowering levels of triglycerides, LDL, and total cholesterol. They can also help decrease blood pressure, minimize the buildup of fatty plaques in the arteries, and reduce the risk of conditions that may lead to a heart attack, such as thrombosis (an artery blockage due to a blood clot).
Scientists believe that consuming dark chocolate (in moderation) may help protect against atherosclerosis (plaque buildup in the arteries that increases the risk of heart attack and stroke).
Some research suggests that dark chocolate may help reduce two mechanisms involved in atherosclerosis: artery stiffening and white blood cell adhesion, which occurs when white blood cells stick to the walls of blood vessels.
Plus, research has found that increasing dark chocolate’s content of flavanols (beneficial compounds that also contribute to its flavor)
Recent research suggests that consuming moderate amounts of coffee may have several benefits for heart health, including lowering the risks of heart failure, atrial fibrillation (a type of abnormal heart rhythm), and death from heart-related causes.
However, there is no agreed-upon definition of moderate consumption, and the studies included in the review defined it as anywhere from 1 to 5 cups per day.
According to the Food and Drug Administration (FDA), adults can generally consume
Several types of fish — including salmon, tuna, and mackerel — are good sources of heart-healthy omega-3 fatty acids and protein and are low in saturated fat. Omega-3s
The American Heart Association
Green tea contains antioxidant compounds that may help reduce the risk of certain diseases, including heart disease. Two research reviews published in 2023 note an association between green tea consumption and heart health benefits.
Especially when people consume it regularly over a long period, green tea may help decrease blood pressure and lower the levels of triglycerides, total cholesterol, and LDL cholesterol in the blood, all effects that can reduce the risk of heart disease. However, some studies have found only small reductions in these markers.
The doses of green tea used in studies vary widely, and some studies use green tea extract, a dietary supplement that contains a larger dose of green tea compounds than a person would consume when drinking the tea. More research is necessary to determine how much green tea a person may need to drink to experience positive effects for heart health.
Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all heart-healthy nut options. These nuts contain protein, fiber, minerals, vitamins, and antioxidants. Like fish and flaxseed, walnuts are rich in
Of all the organ meats, liver is the most nutrient-dense. In particular, liver is high in folic acid, iron, chromium, copper, and zinc, which increase the blood’s hemoglobin level and help keep the heart healthy.
Oatmeal is rich in soluble fiber, which helps remove cholesterol from the body and can reduce levels of LDL and total cholesterol.
The authors of a 2022 review found that adding oats to people’s diets seems to lower their cholesterol levels and may reduce their heart disease risk. But they note that more research is needed to learn how oats may affect other aspects of cardiovascular health, including blood pressure.
A person can help their heart stay healthy by regularly consuming good sources of magnesium — and spinach is one of the
Some research suggests that having low levels of magnesium in the body may contribute to an increased risk of abnormal heart rhythms, high blood pressure, and other aspects of cardiovascular disease. Getting enough magnesium is important to reduce these risks.
Tomatoes are
In addition to helping keep heart disease at bay, potassium
A 2021 study found that low potassium intake and high sodium intake had an association with a higher risk of cardiovascular disease, including high blood pressure. Because potassium
Dietary choices play an important role in heart health. Foods such as beans, fatty fish, oats, and spinach contain beneficial nutrients that can lower a person’s blood pressure and cholesterol levels and reduce the risk of heart disease.
By eating more of these and other nutritious foods, a person may be able to help their heart stay healthier in the long term.