by Your heart has a big job: It is responsible for moving blood throughout the body, maintaining your blood pressure and keep alive. Since the heart is a vital organ, it needs to stay healthy – and your diet plays an important role in that.
Everyone from the American Heart Association to the US Department of Health and Human Services recommends making specific food choices to support a healthy heart. Because heart-healthy foods can reduce other potential cardiovascular issues — like high blood pressure and high cholesterol — it’s worth keeping that in mind when planning your weekly meals.
Read on to find out what foods you should look for, what foods you’re probably already eating and what a heart-healthy diet looks like overall.
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What is a heart healthy diet?
Studies have shown two things: foods that are more dangerous for your heart and foods that strengthen it. Luckily, you’re not about to get hit with a bunch of curveballs. The best foods for heart health are probably the ones you already think are healthy. Likewise, the less heart-healthy foods are probably already on your radar because your body isn’t doing them any favors.
Before we dive here, let’s say: everything in moderation. If you haven’t already you know you have a heart health issue, you don’t need to cut out any foods or make big changes. We’re not saying you can’t open another piece of bacon or crack open another soda. Instead, you can incorporate more of those foods into your meals to be mindful of what a heart-healthy diet looks like.
Now, let’s talk details. According to the AHA and Department of Health, a heart-healthy diet is rich in:
- Production
- Lean proteins
- Fiber-rich complex carbs
- Healthy fats
A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart.
Conversely, if you’re looking to boost cardiovascular health, you’ll want to limit your intake of:
- Trans fats
- Saturated fats
- Processed meats (for example, lunch meats, salami and hot dogs)
- Excess salt
- Excess sugar
- Refined carbohydrates (for example, white bread and snacks)
- Red meat
- Excess alcohol
If the not-so-healthy list contains many of your favorites, don’t worry. You can still include them in your diet (unless your doctor says otherwise). Make sure these foods aren’t taking up every meal, and try to fit as many heart-healthy foods into your day as possible.
Heart healthy foods
If you want to feel good about what your next grocery trip will do for your heart health, you can find items in these specific categories.
1. Fruits and vegetables
Do you remember the food pyramid from back in the day? It was something. Your body benefits from eating many products.
That’s because veggies and fruits are loaded in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous vegetables may help prevent clogged arteries. Leafy greens deliver fiber, which may help lower cholesterol and blood pressure.
Long story short, the more product you’re packing, the better. And if fresh produce doesn’t work for your budget or lifestyle, don’t worry. You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they are marked low-sodium.
2. Whole grains
Not all carbs are bad. Refined carbs like those in white bread fly through your body, usually doing more harm than good. But complex carbohydrates, like the ones you’ll find in whole grain products, deliver fiber, which we’ve already mentioned as a heart health booster.
In addition, they often come packed with vitamins and minerals such as iron, selenium, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate (vitamin B9) and magnesium. If you’re looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. In addition, complex carbs can be found in beans, potatoes, peas and corn.
3. Lean and plant protein
While some proteins – like red and processed meat – can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing your protein sources. So you have many options, stock up on:
- Lentils
- Peas
- Nuts
- Seeds
- Tofu
- Fish, especially ones high in omega-3 fatty acids
- Eggs
- Low-fat dairy products
- Poultry
- Seeds
Swap some of your red meat and cured pork for the options above and you’ll be doing your heart a favor.
4. Healthy fats
You might think that fat spells heart trouble, but it’s all about the type of fat. Although trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body needs healthy fats, including your heart. They can be obtained from fish, nuts and seeds, as well as avocados and moderate amounts of plant oils such as:
- Olive oil
- Sesame oil
- Sunflower
- Soybean oil
- Canola oil
- Corn oil
- Fake oil
As a general rule, if the fat was solid at room temperature, it would probably be saturated. If it were a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (certainly part of a heart-healthy diet).
Sesame oil is a healthy fat.
5. Heart-check foods
The American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging. Once you learn that secret, it can make it easier to stock your cart with heart-healthy foods.
For best results, pair your heart-healthy diet with Another heart health booster good regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what does it mean your risk of specific cardiovascular conditions.
