{"id":102965,"date":"2025-07-29T20:28:10","date_gmt":"2025-07-29T20:28:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/102965\/"},"modified":"2025-07-29T20:28:10","modified_gmt":"2025-07-29T20:28:10","slug":"the-19-heart-healthy-foods-you-should-add-to-your-diet","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/102965\/","title":{"rendered":"The 19 Heart-Healthy Foods You Should Add to Your Diet"},"content":{"rendered":"

It can be tempting to go days without a well-balanced meal<\/a> when DoorDash is just a few clicks away. But for the sake of your heart health, you might want to hit pause on those food delivery services and put effort into making your diet as healthy as possible.<\/p>\n

\u201cDiet plays a central role in heart disease risk,\u201d says Heather Hodson Py, RDN, CDN<\/a>, registered dietitian at the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart. \u201c[It influences] key factors like blood pressure, cholesterol, blood sugar, inflammation, and body weight,\u201d<\/p>\n

Py goes on to explain that the key to prioritizing heart health is in reducing saturated fat in your diet, as it is closely associated with low-density lipoprotein (LDL) cholesterol levels. High LDL is one of the major factors that can put you at risk for heart disease. \u201cIn other words, eating more [saturated fats] can raise [these levels], while cutting back can be an effective way to help manage them and total cholesterol,\u201d she says. \u201cThe American Heart Association recommends that no more than 6% of daily calories<\/a> come from saturated fat; for many people, this totals to about 10-15 grams per day.\u201d<\/p>\n

Try to avoid or limit indulging in your favorite deep-fried foods, sugary baked goods, or anything else with added sugars, saturated fats, sodium, or ultra-processed foods when you can. She says these foods can also lead to inflammation and high blood pressure, which will ultimately damage your heart health. Instead, check those food labels to make sure you\u2019re on the right track ingredient-wise and create meals centered around vegetables, fruits, whole grains, lean proteins, and healthy fats. With all that in mind, the best heart-healthy foods are:<\/p>\n

Avocado<\/p>\n

Py lists dietary fiber (half an avocado actually contains 20% daily fiber recommendations, she says), potassium (half an avocado contains 10% of the recommended daily amount we need of this nutrient, she adds), magnesium<\/a>, unsaturated fatty acids, and phytonutrients as some of the many nutrients we can find in this fruit, all of which play a role in preventing heart disease. Studies also show that two servings of avocado a week can lower your risk of cardiovascular disease by 16%<\/a> and coronary heart disease by 21%<\/a>.<\/p>\n

Chia Seeds<\/p>\n

Chia seeds<\/a> do more than just help boost your natural glow<\/a> and lower cortisol levels<\/a>. Py loves this super seed for heart health because it is rich in alpha-linolenic acid (ALA), which she explains is a plant-based omega-3 that may help reduce inflammation. She adds that it may also improve lipid profiles, which reducesthe risk of heart attacks and strokes.<\/p>\n

Flaxseeds<\/p>\n

Another super seed that is beneficial to heart health is flaxseeds<\/a>. Py says that they provide both soluble fiber and ALA, which studies show can reduce the cholesterol<\/a> that\u2019s linked to heart disease and strokes (a.k.a. LDL).<\/p>\n

\u201cSoluble fiber helps lower LDL by binding to it in the digestive tract and removing it from the body,\u201d she explains. \u201cIt also supports healthy blood sugar levels and feeds beneficial gut bacteria, which may reduce systemic inflammation linked to heart disease.\u201d<\/p>\n

Hemp Hearts<\/p>\n

Hemp hearts, which are the soft inner part of hemp seeds, are a rich source of omega-3 and omega-6 fats and arginine. Py says that when the arginine develops into nitric oxide, it can relax and widen blood vessels, thus improving blood flow and helping lower our blood pressure.<\/p>\n

Walnuts<\/p>\n

Py says that walnuts contain healthy fats, omega-3s, and antioxidants to benefit our heart health. Studies show that eating walnuts daily can lower our risk of cardiovascular diseas<\/a>e and manage our cholesterol levels<\/a>.<\/p>\n

Oats<\/p>\n

Py says oats make for a great heart-healthy food because of their fiber content. According to the United States Department of Agriculture (USDA), one cup of oats contains about 8 grams of fiber,<\/a> and studies show that fiber can lower inflammation<\/a> and cholesterol<\/a>.<\/p>\n

Leafy Greens<\/p>\n

Spinach, kale, collard greens, arugula, cabbage, and more leafy greens should be a go-to if you\u2019re looking for heart-healthy foods. Py says that leafy greens are rich in potassium and antioxidants to help lower high cholesterol<\/a>.<\/p>\n

Broccoli<\/p>\n

Py also likes broccoli<\/a> for heart health. (Bonus: It’s great for hormonal health<\/a>, too.) On top of being rich in antioxidants, which she says help neutralize free radicals that can damage blood vessels and lead to plaque buildup, it is also a great source of fiber.<\/p>\n

Black Beans, Lentils, and Other Legumes<\/p>\n

Legumes like black beans and lentils come with loads of health benefits, especially when it comes to supporting the heart. Py loves lentils especially for their fiber and protein content, and antioxidant properties. Black beans<\/a> are also high in fiber content and have antioxidant properties to lower cholesterol and high blood pressure, and reduce the risk of heart disease.<\/p>\n

Berries<\/p>\n

Another fruit you can turn to for heart health, Py says, is berries. Berries such as strawberries, blackberries, and raspberries are rich in vitamins and antioxidants, which are known to reduce inflammation<\/a> and the risk of cardiovascular disease<\/a>.<\/p>\n

Salmon<\/p>\n

Salmon<\/a> is one of the healthiest food options because of its omega-3 fatty acid content<\/a>. Py especially loves it for the heart as she says it reduces inflammation, lowers the fat lipids in your blood, maintains a healthy heart rhythm, and protects against plaque buildup.<\/p>\n

Olive Oil<\/p>\n

Olive oil<\/a> comes with many health benefits, such as its ability to boost our gut health and serotonin levels. Where our heart is concerned, it contains healthy fats, says Py, which makes it great for heart health. Studies show that regular consumption of the oil may help reduce the risk of cardiovascular disease<\/a>.<\/p>\n

Sweet Potato<\/p>\n

Py loves sweet potatoes<\/a> for the heart. It\u2019s packed with fiber content and potassium. \u201c[Potassium] can help regulate blood pressure by counterbalancing the effects of sodium and easing pressure on blood vessel walls, in turn reducing heart disease and stroke risk,\u201d she says. \u201cMost people do not consume enough, which is why focusing on these sources is especially important.\u201d<\/p>\n

Figs<\/p>\n

Another recommendation from Py, figs are packed with potassium and fiber to lower cholesterol and reduce the risk of heart disease.<\/p>\n

Lean Meats<\/p>\n

When thinking about heart-healthy proteins<\/a>, which Py says support metabolic health and lean muscle mass, you\u2019ll want to pick lean meats like chicken, turkey breast, or tuna. She explains that replacing red or processed meats with these options can significantly lower cardiovascular risk.<\/p>\n

Yogurt<\/p>\n

Yogurt works for any meal, and it\u2019s one of the best heart-healthy and fat dairy food options. Studies show that eating two servings of plain yogurt a week lowers the risk of cardiovascular disease<\/a>.<\/p>\n

Quinoa<\/p>\n

Brown and tri-colored quinoa are rich in protein, vitamins, minerals, and peptides. Studies show that it can help regulate blood sugar levels, reduce inflammation, and prevent and treat cardiovascular diseases<\/a>.<\/p>\n

Whole Grain Bread<\/p>\n

If you\u2019re looking for a bread option for your heart health, go the whole grain route. Studies show that whole grain bread can reduce the risk of coronary heart and cardiovascular disease<\/a>, as well as diabetes and respiratory disease.<\/p>\n

Tofu<\/p>\n

Tofu not only provides a great source of protein, but it also benefits your heart. Studies show that tofu and soy-based products may reduce the risk of developing heart disease<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"It can be tempting to go days without a well-balanced meal when DoorDash is just a few clicks…\n","protected":false},"author":3,"featured_media":102966,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68,3149],"class_list":{"0":"post-102965","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-united-states","11":"tag-unitedstates","12":"tag-us","13":"tag-wellness"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114938413261711388","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102965","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=102965"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/102965\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/102966"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=102965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=102965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=102965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}