{"id":217217,"date":"2025-06-27T00:23:10","date_gmt":"2025-06-27T00:23:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/217217\/"},"modified":"2025-06-27T00:23:10","modified_gmt":"2025-06-27T00:23:10","slug":"the-6-best-pantry-staples-for-better-heart-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/217217\/","title":{"rendered":"The 6 Best Pantry Staples for Better Heart Health"},"content":{"rendered":"<ul>\n<li>Pantry staples can be an easy and nutritious way to support your heart health.\u00a0<\/li>\n<li>Experts recommend olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses.\u00a0<\/li>\n<li>Other factors like regular exercise and stressing less also support your cardiovascular health.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Your pantry can be a real lifesaver during those extra busy weeks when grocery store runs get skipped. Pantry staples make it easy to throw together a nutritious and affordable meal in minutes, especially since many items come pre-cut, peeled or even fully cooked.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> They also work wonders for anyone managing a health condition, including high blood pressure or high cholesterol. The key is choosing and filling your pantry with the right items. That\u2019s why we asked a cardiologist and registered dietitians to share their best pantry staples they recommend for better heart health.\u00a0\n<\/p>\n<p>  1. Olive Oil\u00a0  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When it comes to choosing the healthiest fat for cooking or drizzling, extra-virgin olive oil is a winner for your heart. It&#8217;s a core staple in <a href=\"https:\/\/www.eatingwell.com\/bad-things-you-should-be-doing-for-heart-health-8610881\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">heart-healthy<\/a> diets like the Mediterranean Diet or the DASH diet. \u201cExtra virgin olive oil is rich in monounsaturated fats and polyphenolic compounds that help reduce inflammation and improve endothelial function,\u201d says cardiologist, <a href=\"https:\/\/doctors.hackensackmeridianhealth.org\/provider\/aaron-j-feingold\/1314979\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Dr. Aaron J Feingold<\/a>. \u201cThe oleic acid in olive oil helps lower LDL cholesterol while maintaining HDL levels, and its antioxidant properties protect against oxidative stress that contributes to atherosclerosis.\u201d\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In other words, olive oil is brimming with heart-friendly fats that help keep your blood vessels healthy, your cholesterol levels in check, and inflammation tamed. Research backs this up: Participants at high risk for heart disease who followed the <a href=\"https:\/\/www.eatingwell.com\/30-day-mediterranean-diet-april-meal-plan-more-energy-11706901\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Mediterranean diet<\/a> with extra-virgin olive oil diet had a 30% lower risk of major cardiovascular events, including heart attack and strokes, compared to those following a low-fat diet.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our <a href=\"https:\/\/www.eatingwell.com\/gallery\/7887765\/healthy-salad-dressings-with-olive-oil\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Healthy Salad Dressings Made with Olive Oil<\/a> recipes), toss veggies in before grilling or roasting, like in our <a href=\"https:\/\/www.eatingwell.com\/anti-inflammatory-sheet-pan-roasted-veggies-8747931\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Anti-Inflammatory Sheet-Pan Roasted Veggies<\/a> recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs.\u00a0\n<\/p>\n<p>  2. Oats  <\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019ve ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there\u2019s plenty of science to back up the hype.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cOats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,\u201d explains <a href=\"https:\/\/www.veronicarouse.com\/about\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Veronica Rouse, RD<\/a>, who specializes in working with clients with heart conditions.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> But that\u2019s not all oats can boast about\u2014they also support healthy blood pressure. \u201cOats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,\u201d adds <a href=\"https:\/\/melissamitri.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Melissa Mitri, M.S., RD<\/a>, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread.\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy <a href=\"https:\/\/www.eatingwell.com\/dessert-like-overnight-oat-recipes-for-breakfast-8426834\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">dessert-inspired <\/a>overnight oat recipes. If you\u2019re craving something savory, give our <a href=\"https:\/\/www.eatingwell.com\/recipe\/267654\/savory-oatmeal-with-cheddar-collards-eggs\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Oatmeal with Cheddar, Collards &amp; Eggs<\/a> a try.\u00a0\n<\/p>\n<p>  3. Canned Salmon  <\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you\u2019ve got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThese fish are excellent sources of <a href=\"https:\/\/www.eatingwell.com\/foods-with-as-many-omega-3s-as-salmon-11681920\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects\u201d, says Dr. Feingold. \u201cThe American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.\u201d\n<\/p>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Using canned salmon checks off the AHA\u2019s recommendation, but just be sure to purchase for varieties labeled \u201cno salt added\u201d. Use canned salmon to whip up our <a href=\"https:\/\/www.eatingwell.com\/recipe\/248780\/easy-salmon-cakes\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Easy Salmon Cakes<\/a>, <a href=\"https:\/\/www.eatingwell.com\/recipe\/263890\/salmon-salad-stuffed-avocado\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Salmon Salad-Stuffed Avocado<\/a> or <a href=\"https:\/\/www.eatingwell.com\/cucumber-salmon-salad-sandwich-11740173\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Cucumber-Salmon Salad Sandwich<\/a> recipes.\u00a0\n<\/p>\n<p>  4. Dried Herbs and Spices  <\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019ve ever been told to cut back on salt, you may reach for a salt substitute. But let\u2019s be real, those can get boring real fast. That\u2019s where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Many spices are loaded with <a href=\"https:\/\/www.eatingwell.com\/article\/8027728\/best-budget-friendly-antioxidant-rich-foods\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a> and anti-inflammatory compounds that can benefit heart health. In fact, one study found that in just about four weeks of using higher amounts of herbs and spices, participants experienced improvements in blood pressure.\n<\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When shopping, choose herbs and spices that list only the ingredient itself, like oregano or ginger, and skip blends that may sneak in salt. Or, try <a href=\"https:\/\/www.eatingwell.com\/article\/290912\/diy-seasonings-herb-mixes-you-can-make-at-home\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">making your own seasoning blends at home<\/a>. Try herbs and spices on foods you want to eat more of, such as veggies, like our <a href=\"https:\/\/www.eatingwell.com\/ranch-roasted-cauliflower-11695966\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Ranch-Roasted Cauliflower<\/a> or <a href=\"https:\/\/www.eatingwell.com\/recipe\/257758\/roasted-root-veggies-greens-over-spiced-lentils\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Roasted Root Veggies &amp; Greens over Spiced Lentils.<\/a>\u00a0\n<\/p>\n<p>  5. Nuts  <\/p>\n<p id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> It\u2019s more than okay to go a little nuts on nuts, as they make for an excellent heart-healthy snack. \u201cWalnuts are rich in omega-3 fatty acids, fiber and antioxidants, all of which contribute to heart health,\u201d says Rouse. Researchers found walnut eaters also had better cardiovascular risk profiles, including lower blood pressure and triglycerides, adds Rouse.\n<\/p>\n<p id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Almonds are another heart-healthy option. \u201cAlmonds are nutrient-rich and pack several heart-healthy ingredients, including monounsaturated fats, fiber, and magnesium,\u201d says Mitri. \u201cEating at least one to two handfuls of almonds every day is associated with lower LDL cholesterol levels (the &#8220;bad&#8221; cholesterol). In addition, a one-ounce serving of almonds provides close to 20% of daily magnesium requirements, which supports healthy blood pressure levels.\u201d\n<\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Keep a jar of unsalted raw or dry-roasted nuts in your pantry for quick snacking, or sprinkle them on breakfast bowls like oats, cereal, yogurt or chia pudding. They also add crunch and work in main courses like our <a href=\"https:\/\/www.eatingwell.com\/recipe\/267223\/walnut-rosemary-crusted-salmon\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Walnut-Rostemary Crusted Salmon<\/a>.\u00a0\n<\/p>\n<p>  6. Pulses  <\/p>\n<p id=\"mntl-sc-block_46-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beans, dry peas, lentils and chickpeas are all classified as pulses, and they\u2019re all excellent sources of plant-based protein and heart-healthy nutrients. Pulses are rich in <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-much-fiber-should-you-be-eating-11752876\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">dietary fiber<\/a>, which helps bind to and remove LDL cholesterol from the body. They\u2019re also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Research found that higher intake of <a href=\"https:\/\/www.eatingwell.com\/best-protein-to-eat-if-you-dont-eat-meat-11752567\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">dietary pulses<\/a> was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you\u2019re using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Blend up a <a href=\"https:\/\/www.eatingwell.com\/recipes\/18800\/appetizer\/dips-spreads\/bean\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">bean-based dip<\/a>, toss them onto grain bowls, stir them into rice or mash them into burgers like our <a href=\"https:\/\/www.eatingwell.com\/recipe\/269118\/cilantro-bean-burgers-with-creamy-avocado-lime-slaw\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Cilantro Bean Burgers with Creamy Avocado Lime Slaw<\/a>. Saute up a batch of our <a href=\"https:\/\/www.eatingwell.com\/recipe\/255186\/chickpea-curry-chhole\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Chhole(Chickpea Curry)<\/a> or roast them in the oven like our <a href=\"https:\/\/www.eatingwell.com\/recipe\/259418\/crunchy-roasted-chickpeas\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"4\" target=\"_blank\" rel=\"noopener\">Crunchy-Roasted Chickpeas.<\/a>\u00a0\n<\/p>\n<p>  Other Strategies to Promote Heart Health  <\/p>\n<p id=\"mntl-sc-block_55-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health:\n<\/p>\n<ul id=\"mntl-sc-block_57-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Exercise Regularly<\/strong>: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn&#8217;t always have to be intense to count; even going for a brisk walk a few times a week can help.\u00a0<\/li>\n<li><strong>Take Hold of Stress: <\/strong>Don\u2019t let stress take over your heart. Our experts recommend practicing <a href=\"https:\/\/www.eatingwell.com\/how-does-stress-affect-the-body-8661817\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">stress-reduction<\/a> techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check.\u00a0<\/li>\n<li><strong>Get Enough Shut-Eye: <\/strong>Get between 7 to 9 hours of sleep each night. \u201cPoor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,\u201d says Dr. Feingold.\u00a0<\/li>\n<li><strong>Eat More Plants: <\/strong>Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health.\u00a0<\/li>\n<li><strong>Watch Your Salt Intake: <\/strong>You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to<a href=\"https:\/\/www.eatingwell.com\/article\/292274\/5-weird-signs-youre-probably-eating-too-much-sodium\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\"> limit sodium intake<\/a> to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold.\u00a0<\/li>\n<li><strong>Be Social: <\/strong>Meeting up with your pals and family can support your heart. \u201cBeing social helps lower stress, can reduce blood pressure, and simply makes you happy,&#8221; says Mitri. So don\u2019t skip out on the next lunch date or family reunion.<\/li>\n<\/ul>\n<p>  Our Expert Take\u00a0  <\/p>\n<p id=\"mntl-sc-block_60-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected.<\/p>\n","protected":false},"excerpt":{"rendered":"Pantry staples can be an easy and nutritious way to support your heart health.\u00a0 Experts recommend olive oil,&hellip;\n","protected":false},"author":2,"featured_media":217218,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-217217","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114752481113268894","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/217217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=217217"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/217217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/217218"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=217217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=217217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=217217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}