What to Eat for Your Heart Health

Prevent heart disease by incorporating these 15 heart-healthy foods into your diet. You‘ll enjoy tasty, nutritious snacks and meals that are good for your heart and weight.

15 Heart-Healthy Foods to Eat

Choose items from this list for your snacks and meals, such as:

1. Beans are high in fiber and have B vitamins and minerals that positively affect your cardiovascular health. Add beans as a side or make a soup for your main dish.
2. Dark chocolate is good for your heart health because of fiber and protein. Choose dark chocolate with at least 70 percent cocoa to increase the amount of cocoa and reduce the amount of sugar.
3. Fish like salmon, tuna, and herring that are high in omega-3s provide your body with healthy fats that can lower your blood pressure.
4. Fresh herbs help you add flavor to your foods instead of salt and fat.
5. Fruits are low in calories and rich in dietary fiber. Enjoy them fresh, frozen, or canned without added sugar.
6. Grains provide heart-healthy fiber that can help lower cholesterol and blood sugar levels. You can toast, grind, cook them, or top yogurt and salads with grains.
7. Green tea has many health benefits, like reducing blood pressure and cholesterol. Enjoy green tea warm or cold.
8. Low-fat yogurt is high in calcium and potassium that can help control your blood pressure. Choose the low-fat varieties for a snack or to make a parfait.
9. Nuts such as almonds or walnuts may lower your cholesterol and reduce your risk of inflammation in your heart’s arteries. You can eat nuts whole by the handful or bake them into your favorite meal.
10. Olive oil is a source of healthy fat essential for your overall health, and it protects your blood vessels with heart-healthy antioxidants. Try cooking with it or using it to create a salad dressing.
11. Popcorn is a fun, high-fiber treat. When air-popped and lightly seasoned, it can lower the risk of heart disease and other health problems.
12. Red wine can help improve your cholesterol levels when you drink it in moderation, meaning one 4-ounce glass of red wine per day for women and up to two glasses a day for men.
13. Seeds like flaxseeds and chia seeds provide omega-3 fatty acids, fiber, and protein that benefit your heart health. Most seeds can be eaten whole or ground.
14. Tofu is a vegetarian protein with minerals, fiber, and polyunsaturated fats that are heart-healthy. Have fun cooking with tofu by adding spices and low-sodium, low-sugar sauces for flavor.
15. Vegetables of all colors are a great source of vitamins and minerals. Choose from fresh, frozen, or low-sodium canned vegetables. When possible, avoid creamy sauces and fried or breaded vegetables.

Get Nutrition Counseling

Want help determining the right meal plan for you? Schedule an appointment online with your primary care provider or call 703.717.7100 and ask for a referral for nutrition counseling.