8 Heart-Healthy Foods: What to Eat More Of and What to Cut Back
This article is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making significant changes to your diet or supplement routine.
Your heart works hard for you — every single day, without rest. The good news? What you put on your plate has a powerful impact on how well it performs. Whether you're looking to support healthy blood pressure, maintain healthy cholesterol levels, or simply feel more energized, food is one of the most effective tools you have.
Here's a practical, science-backed guide to the foods worth adding to your diet — and the ones worth pulling back on. For each one, we go beyond what to eat and explain how it actually works in your body.
Eat More of These Heart-Supporting Foods
1. Fatty Fish
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids (EPA and DHA). These help reduce triglycerides in the bloodstream, support healthy blood pressure, and reduce the tendency for blood to clot. They also support a normal heart rhythm and have anti-inflammatory effects that protect arterial walls over time. Aim for at least two servings per week.
2. Leafy Greens
Spinach, kale, Swiss chard, and arugula are packed with dietary nitrates, potassium, and antioxidants. Nitrates convert to nitric oxide in the body, which relaxes and widens blood vessels — reducing the workload on the heart. Potassium helps counteract sodium's blood-pressure-raising effects, and antioxidants like vitamin K help protect arteries from oxidative damage.
3. Berries
Blueberries, strawberries, and raspberries are loaded with anthocyanins — powerful antioxidants that reduce oxidative stress and inflammation in blood vessel walls. This supports arterial flexibility and healthy blood flow. Research suggests regular berry consumption is associated with lower blood pressure and healthier LDL cholesterol levels. A handful a day makes an easy, delicious addition to any meal.
4. Whole Grains
Oats, brown rice, quinoa, and barley contain soluble fiber — especially beta-glucan in oats — that binds to cholesterol in the digestive tract and helps remove it from the body before it can enter the bloodstream. This is one of the most well-documented dietary ways to support healthy LDL levels. Swap refined grains for whole-grain versions wherever you can.
5. Legumes
Beans, lentils, and chickpeas are high in soluble fiber and plant-based protein. Their fiber works like whole grains to support healthy cholesterol. Their magnesium content supports normal heart rhythm and blood pressure regulation. Because they can replace higher-saturated-fat protein sources like red meat, they reduce overall cardiovascular load on the body.
6. Nuts and Seeds
Walnuts, almonds, flaxseeds, and chia seeds provide healthy fats, fiber, and plant sterols. The monounsaturated and polyunsaturated fats in walnuts and almonds help raise HDL ("good") cholesterol while lowering LDL. Plant sterols compete with cholesterol for absorption in the gut, reducing how much enters the bloodstream. Flax and chia seeds add omega-3s and extra fiber on top of that.
7. Avocados
Rich in monounsaturated fats (oleic acid) and potassium, avocados are one of nature's best heart-supporting foods. Oleic acid helps lower LDL without reducing HDL. And potassium — avocados contain more per serving than bananas — directly supports healthy blood pressure by helping the kidneys excrete excess sodium.
8. Extra Virgin Olive Oil
A cornerstone of the Mediterranean diet, extra virgin olive oil is rich in oleic acid and polyphenols (like oleocanthal). Together, they reduce LDL oxidation, lower inflammation in blood vessels, and improve the flexibility of arterial walls. Oxidized LDL is a key factor in plaque buildup — so reducing that process matters a lot. Use it as your primary cooking fat or drizzle it over vegetables and salads.
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Learn More →Cut Back on These
1. Sodium
High sodium causes the body to retain water, increasing blood volume. More blood volume means more pressure on artery walls — and sustained high blood pressure is one of the leading drivers of heart disease and stroke over time. The biggest culprits aren't always the saltshaker — they're processed foods, canned soups, deli meats, and restaurant meals. Read labels and aim for less than 2,300 mg per day (even less if your doctor recommends it).
2. Added Sugars
Excess sugar gets converted to triglycerides in the liver. High triglyceride levels are associated with arterial plaque development. Sugar also contributes to insulin resistance and weight gain, both of which add significant stress to the cardiovascular system. Watch for hidden sugars in flavored yogurts, sauces, cereals, and beverages — where they're often invisible on the label.
3. Trans Fats
Trans fats simultaneously raise LDL cholesterol and lower HDL cholesterol — a double hit to your cardiovascular health. They also promote inflammation in blood vessel walls, making them particularly harmful. Although largely phased out of many food products, partially hydrogenated oils can still appear in some packaged snacks, fried foods, and baked goods. Always check the ingredients list.
4. Refined Carbohydrates
White bread, pastries, and sugary cereals cause rapid blood sugar spikes, which trigger repeated insulin surges. Over time, this promotes inflammation, weight gain around the midsection, and elevated triglycerides — all recognized cardiovascular risk factors. The body's response to these sharp glucose swings creates wear and tear on blood vessels that adds up over years.
5. Processed and Cured Meats
Hot dogs, sausage, bacon, and deli meats are high in sodium and saturated fat — both of which negatively affect blood pressure and LDL cholesterol. Some curing compounds, like nitrites, may also have a direct inflammatory effect on blood vessels when consumed regularly in large amounts. Enjoying these occasionally is fine — but making them a daily staple is worth reconsidering.
6. Excessive Alcohol
Alcohol raises blood pressure directly and can weaken the heart muscle over time (a condition called cardiomyopathy). It also adds significant empty calories that contribute to weight gain, and excess intake can raise triglyceride levels. If you do drink, most guidelines suggest moderation — and always check with your doctor about what's right for your individual situation.
The Big Picture
No single food is a magic fix — and no single food will undo a healthy lifestyle. What matters most is the overall pattern of eating. A diet built around whole, minimally processed foods, plenty of vegetables and fruit, healthy fats, and lean proteins gives your heart the consistent support it needs day after day.
Small, sustainable shifts add up. Start with one swap this week. Your heart will thank you.
Give Your Heart Daily Nutritional Support
Diet is your foundation — but targeted supplementation can help fill the gaps that even a great diet leaves behind. HealthyHeart Support+ combines six clinically studied ingredients in one convenient daily formula, formulated by Dr. Scott Saunders, M.D. to support healthy blood pressure, circulation, and cardiovascular function.
Shop HealthyHeart Support+ →Sources & References
- American Heart Association. Dietary Fats and Cardiovascular Disease. Circulation, 2017.
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. NEJM, 2013.
- Mozaffarian D. Dietary and Policy Priorities for Cardiovascular Disease. Circulation, 2016.
- Threapleton DE, et al. Dietary fibre intake and risk of cardiovascular disease. BMJ, 2013.
- Joshipura KJ, et al. Fruit and vegetable intake in relation to risk of ischemic stroke. JAMA, 1999.
- Siri-Tarino PW, et al. Saturated fatty acids and risk of coronary heart disease. AJCN, 2010.
- Yang Q, et al. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 2014.
- Centers for Disease Control and Prevention. Heart Disease Facts. cdc.gov, 2024.
*These statements have not been evaluated by the Food and Drug Administration. HealthyHeart Support+ is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially if you have a medical condition or are taking medications.
