Top 5 Heart-Healthy Foods
Foods proven to support cardiovascular health
Fatty Fish
Omega-3s reduce inflammation and triglycerides
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids that reduce inflammation, lower triglycerides, and decrease the risk of arrhythmias. The American Heart Association recommends eating fish at least twice a week. Choose wild-caught when possible for higher omega-3 content.
Berries
Antioxidants protect blood vessels
Blueberries, strawberries, and other berries are packed with antioxidants called anthocyanins that protect blood vessels and reduce inflammation. Regular berry consumption is associated with lower blood pressure and improved arterial function. Aim for at least one serving daily.
Olive Oil
Monounsaturated fats improve cholesterol
Extra virgin olive oil is a cornerstone of the Mediterranean diet, known for its heart-protective benefits. It contains monounsaturated fats and polyphenols that improve cholesterol profiles and reduce inflammation. Use it for cooking and dressings, about 2-3 tablespoons daily.
Nuts
Lower LDL cholesterol and reduce inflammation
Walnuts, almonds, and other nuts contain heart-healthy fats, fiber, and plant sterols that lower LDL cholesterol. A handful of nuts daily (about 1.5 oz) can significantly reduce heart disease risk. Choose unsalted varieties and avoid those roasted in unhealthy oils.
Dark Leafy Greens
Nitrates improve blood vessel function
Spinach, kale, and arugula contain dietary nitrates that your body converts to nitric oxide, which relaxes blood vessels and improves blood flow. They're also rich in potassium, magnesium, and antioxidants. Aim for at least one serving of leafy greens daily.
Disclaimer: A heart-healthy diet should be combined with regular exercise and medical care. Always follow your doctor's recommendations for heart health.