10 foods to improve your heart health (2024)

FAQs

What are the 10 best foods for heart health? ›

Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.

“A good example of a heart-healthy diet is the DASH diet. The DASH diet promotes eating healthy foods such as whole grains, lean protein, fruits, veggies, and low-fat dairy. While reducing the consumption of sugar-sweetened foods, whole dairy foods, and saturated fats,” explained Dr. Bhusri.

Berries. Whether it's blueberries, blackberries, raspberries, or strawberries that you're drawn to most, all berries are heart-healthy fruit loaded with vitamin C and fiber. According to the Academy of Nutrition and Dietetics, Eating a high-fiber diet can help lower cholesterol and your risk of heart disease.

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.

Water is the drink of choice for heart health. If you're thirsty, drink water.

Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.

Is egg good for the heart? ›

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease.

Tea is packed with phytonutrients (plant chemicals) called flavonoids, which have been shown to reduce inflammation and buildup in your arteries. Black and green tea also contain more moderate amounts of caffeine than coffee (about half the amount per cup), so it's a great option for people who are sensitive to that.

Heart. Lycopene also may help lower your levels of LDL, or “bad” cholesterol, as well as your blood pressure. And that may lower your chances of heart disease. Other nutrients in tomatoes, like vitamins B and E and antioxidants called flavonoids, may boost your heart health, too.

Eat more vegetables and fruits

Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent heart disease. Eating more fruits and vegetables also may help you eat less higher calorie food. Some examples of high-calorie foods are meat, cheese and snack foods.

How can someone strengthen their heart muscle? “A good diet, exercise and controlling your blood pressure and cholesterol all help promote a strong heart and prevent heart disease. For people who already have a weak heart, low sodium intake, proper exercise and compliance with medications can all prevent more problems.