Foods to Support Heart Health

Feb 4

Foods to Support Heart Health

Heart disease remains one of the leading causes of death worldwide, but the good news is that many factors influencing heart health are within our control. While some risk factors—like age, genetics, and family history—are non-modifiable, many lifestyle choices can play a significant role in preventing or managing heart disease. Among these, what we eat is one of the most powerful tools to support a healthy heart

Certain eating patterns, such as the Mediterranean Diet and DASH Diet (Dietary Approaches to Stop Hypertension), have been widely studied for their heart-protective benefits.

The Mediterranean Diet emphasizes whole foods, including fruits, vegetables, whole grains, healthy fats (especially olive oil), nuts, seeds, and moderate amounts of fish and poultry. It’s known for reducing inflammation and supporting cardiovascular health.

The DASH Diet is designed to lower blood pressure and emphasizes whole grains, fruits, vegetables, lean proteins, and low-fat dairy while limiting sodium, red meat, and added sugars.

What to Focus on Adding, Not Just Cutting Out

When thinking about heart health, people often focus on what they “shouldn’t” eat—like saturated fats and added sugars. While limiting these is beneficial, it’s just as important (if not more so) to prioritize adding nutrient-rich foods that actively support cardiovascular health.

Here are some key heart-healthy foods to include in your diet:

1. Oats

Oats are packed with soluble fiber, which helps lower LDL (“bad”) cholesterol by binding to it and removing it from the body.

How to incorporate: Start your morning with oatmeal, add oats to smoothies, or use oats instead of breadcrumbs in dishes that call for it.
How often: Aim for at least 3-5 servings per week.

2. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, provide healthy fats, fiber, and plant-based proteins that support heart health.

How to incorporate: Snack on a handful of nuts, sprinkle seeds over yogurt or salads or blend into smoothies.
How often: A small handful (about 1 ounce) 5+ times per week is ideal.

3. Beans and Legumes

Beans and legumes, such as lentils, black beans, and chickpeas, are excellent sources of fiber, plant protein, and potassium, which can help regulate blood pressure.

How to incorporate: Add to soups, salads, grain bowls, or as a side dish.
How often: At least 4-5 servings per week.

4. Oily Fish (Salmon, Mackerel, Sardines, and Tuna)

These fish are rich in omega-3 fatty acids, reducing inflammation, lowering triglycerides, and supporting overall heart function.

How to incorporate: Grill or bake fish for a main course, add canned tuna or salmon to salads, or blend into spreads.
How often: Two servings (3.5 oz each) per week.

5. Fruits and Vegetables (Especially Berries and Sweet Potatoes)

All fruits and vegetables provide essential vitamins, minerals, and antioxidants, but berries and sweet potatoes are particularly beneficial for heart health.

Berries (blueberries, strawberries, raspberries, blackberries) contain polyphenols and fiber that help lower blood pressure and cholesterol.
Sweet potatoes are rich in potassium and fiber, supporting heart function and regulating blood pressure.
How to incorporate: Add berries to oatmeal, yogurt, or smoothies; roast or mash sweet potatoes as a side dish.
How often: Aim for at least 5 servings of fruits and vegetables per day.

Choosing the Right Fats: The Best and Worst Options

Fats often get a bad reputation, but choosing the right types of fats can significantly benefit heart health.

Best oils/fats:

Olive oil – High in monounsaturated fats and antioxidants that support heart health.
Avocado oil – Similar benefits to olive oil with a higher smoke point for cooking.
Canola oil – A budget-friendly option with heart-healthy omega-3s.

Worst oils/fats (to limit or avoid):

Coconut oil – Often marketed as healthy but high in saturated fat, which may raise LDL cholesterol.
Beef tallow and lard – High in saturated fats that can contribute to heart disease.
Tropical oils (palm oil, palm kernel oil) – Common in processed foods and linked to increased heart disease risk.

Final Thoughts

Instead of focusing on restrictions, shift your mindset to what you can add to your diet to nourish your heart. Small, consistent changes—like choosing oats for breakfast, snacking on nuts, enjoying more fish, and using healthy oils—can make a meaningful difference over time.

Adding these heart-healthy foods to your routine will promote cardiovascular health. And allow you to enjoy a delicious and varied diet that nourishes your body effectively.