25 Heart-Healthy Foods to Boost Cardiovascular Health

What you eat directly influences the health of your heart, and incorporating a few heart-healthy foods into your diet is key to providing it with the nutrients that it needs.

Your heart, of course, plays a crucial role in your health. It’s responsible for pumping blood throughout the body to supply your tissues with important nutrients and oxygen, and it works tirelessly 24/7 to keep you going.

Heart-healthy foods, including organ-nourishing foods, can also reduce the risk of the dangerous heart conditions and heart diseases that affect millions worldwide.

Combined with a healthy lifestyle and nutritious diet, getting in your fix of these 25 heart-healthy foods is the best way to keep your heart strong to help stave off heart disease risk factors.

1. Oats and oatmeal

Rich in fiber and full of health benefits, oats are an excellent addition to a cardiac diet. They’re especially high in a type of fiber known as beta-glucan, a polysaccharide that’s found in the cell walls of bacteria, fungi and cereals.

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Oat beta-glucan has been associated with a long list of heart-healthy benefits. One 2011 analysis, for example, showed that oat consumption is associated with a 5 percent to 7 percent reduction in total and bad LDL cholesterol levels.

Meanwhile, another review published in the journal BMJ looked at the results of 22 studies and found that higher fiber intake was associated with a lower risk of both heart disease and coronary heart disease.

That’s not all. A 2021 review published in the journal Foods relayed that eating oats “was shown to reduce serum total cholesterol and LDL cholesterol, thereby reducing the risks of [cardiovascular disease].”

Furthermore, a 2022 study found that oats can help lower chronic inflammation in people with cardiovascular disease (CVD).

For a few heart-healthy snacks, try adding oats to your high-fiber smoothies, mix them with almond milk to make overnight oatmeal or sprinkle them on top of Greek yogurt to add a delicious crunch.

2. Salmon

Full of beneficial omega-3 fatty acids, fatty varieties of fish like wild-caught salmon pack a powerful punch when it comes to heart health, as shown in studies. In fact, the American Heart Association even recommends getting in at least two servings of fish per week to keep your heart in tip-top shape.

Studies have shown that omega-3 fatty acids can relieve inflammation, decrease triglyceride levels, lower blood pressure and reduce the risk of stroke.

In addition to its omega-3 fatty acid content, salmon is also a great source of protein, loaded with selenium and rich in important B-vitamins, including vitamin B12 and niacin.

Great salmon recipes include blackened salmon and salmon kale Caesar salad.

3. Whole grains

Whole grains are any type of grain that contains the endosperm, germ and bran, resulting in a higher concentration of nutrients and fiber than grains that have been refined and heavily processed. This includes grains like whole wheat, barley and rye, as well as gluten-free grains, such as amaranth, brown rice, millet, buckwheat, quinoa and sorghum.

These nutritious grains are generally high in important nutrients, such as fiber, B vitamins, iron, magnesium and selenium. They’re also heart-healthy foods.

Research has found that whole grains could be beneficial for your heart. One massive review composed of 45 studies even concluded that eating more whole grains was associated with a reduced risk of heart disease.

A 2022 study published in BMC Medicine examined the association between whole grain food intake and coronary heart disease (CHD) in U.S. men and women. The researchers determined that eating more whole grains was “significantly associated” with lower CHD risk.

Meanwhile, a 2022 meta-analysis of prospective cohort studies observed that “consuming whole grains, rather than refined grains, can assist in preventing CHD, CVD, and all-cause mortality.”

For best results, swap out your refined white bread for Ezekiel-style bread and white pasta for nutrient-rich options like quinoa or brown rice, and be sure to pair it with heart-healthy fats, plenty of veggies and protein to make it a delicious heart-healthy meal full of heart-healthy foods.

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4. Walnuts

Well-known for their impressive nutrient profile and extensive health benefits, walnuts are one of the most powerful heart-healthy foods that you can incorporate into your diet.

According to one study published in the Journal of Nutrition, walnuts have been shown to reduce bad LDL cholesterol by up to 16 percent and also drop blood pressure. They may also help improve blood vessel function, decrease certain markers of inflammation and reduce oxidative stress.

The healthiest nuts are known to aid in heart health and help prevent heart disease, and “walnut consumption is associated with better diastolic dysfunction in young to middle-aged adults,” according to research published in 2022.

Plus, walnuts pack in quite a bit of manganese, dietary fiber and copper, as well as plenty of heart-healthy fats.

However, keep in mind that walnuts also contain a concentrated amount of calories. Measure out your portions, and moderate your intake to keep your waistline in check.

5. Leafy green vegetables

Greens like spinach, kale, collard greens and Swiss chard are powerhouses of nutrition. They’re nutrient-dense foods, meaning that they are low in calories but supply tons of vitamins and minerals, like vitamin K, vitamin A, folate, magnesium, potassium and iron.

They’re also heart-healthy foods that are high in beneficial antioxidants that can help fight free radicals, prevent cell damage and slow the development of chronic disease.

Getting in your daily dose of greens can have big benefits in terms of heart health. A 2016 review out of Texas, for instance, compiled the results of eight studies and found that a high intake of leafy green and cruciferous vegetables was associated with a nearly 16 percent reduction in the risk of heart disease.

Another study published in the Cardiovascular Journal of Africa noted that green leafy vegetables “intake was associated with a lower incidence of CVD, and may be a promising primary-prevention strategy against CVD events.”

Other studies suggest that eating more leafy greens may be associated with a lower body weight, reduced risk of lung cancer and decreased risk of type 2 diabetes.

These dense greens can be difficult to consume raw, so consider simply sautéing with some coconut oil and sea salt and pepper as a side dish. You can also add to most one-pot dishes.

6. Avocado

With their creamy texture and light taste, avocados are a popular favorite in everything from guacamole to omelets. In fact, the avocado is an excellent source of heart-healthy fats, plus other important nutrients, like potassium, vitamin E and vitamin K.

A 2015 study published in the Journal of the American Heart Association showed that including one avocado per day as part of a moderate-fat diet could help lower cholesterol levels, potentially reducing the risk of heart disease.

More recent research, including a 2023 study, confirmed these findings. In fact, a 2022 study revealed that swapping out other fatty foods for avocado could reduce the risk of heart disease.

Besides guacamole and added to salads, avocado can be used in many other recipes, including avocado toast and a keto smoothie with avocado and other heart-healthy foods.

7. Berries

Blueberries, strawberries and blackberries are brimming with heart-healthy antioxidants that help fight off free radicals and prevent disease. Research even has shown that eating more berries could help protect against metabolic syndrome, inflammation and neurological conditions like Alzheimer’s.

Berries are also heart-healthy foods that can have a significant impact on cardiovascular health. A 2016 review compiled the results of 22 studies with 1,251 participants and found that higher berry consumption led to reductions in bad LDL cholesterol levels, blood pressure, body weight and inflammation.

Plus, berries also contain several nutrients that are essential to a healthy heart, including fiber, vitamin C and vitamin K. Enjoy them as is for a nutritious way to satisfy your sweet tooth, or try mixing them into smoothies, oats or probiotic yogurt.

8. Fresh herbs

Instead of salt and unhealthy seasonings, fresh herbs like basil, parsley, cilantro and oregano add flavor to dishes while providing heart-boosting antioxidants. Many herbs also have anti-inflammatory properties that support cardiovascular health, making them powerful heart-healthy foods.

A comprehensive review published in 2019 highlighted that herbs and spices possess antioxidant, anti-inflammatory, glucose-reducing and cholesterol-lowering activities, which are beneficial for heart health. The review emphasized that herbs such as clove, rosemary, sage, oregano and cinnamon are excellent sources of antioxidants due to their high content of phenolic compounds and are heart-healthy foods.

Another study investigated the effects of various herbal medicines on platelet function and coagulation. The findings revealed that herbs like garlic, ginger, ginseng and St. John’s wort can reduce platelet aggregation, which is a crucial factor in preventing blood clots that can lead to cardiovascular events.

Specifically focusing on ginger, a review discussed its cardioprotective effects, attributing them to its cardiotonic, antihypertensive, antihyperlipidemic and antiplatelet properties. The study concluded that ginger’s bioactive compounds contribute to heart health by modulating various cardiovascular risk factors.

Try adding fresh herbs to salads, soups and homemade dressings for an extra heart-friendly nutrient boost.

9. Tuna

Tuna is a great source of heart-healthy omega-3 fatty acids, which help reduce inflammation, lower triglycerides and improve overall heart function. It’s also high in lean protein, making it a nutritious alternative to processed meats, just like salmon and other fatty fish.

There is plenty of research showcasing tuna’s placement among the most heart-healthy foods.

A prospective cohort study involving 3,910 adults aged 65 and older found that consuming tuna or other broiled or baked fish was associated with a lower risk of total ischemic heart disease (IHD) death, especially arrhythmic IHD death. Participants who consumed such fish three or more times per week had a 49% lower risk of total IHD death and a 58% lower risk of arrhythmic IHD death compared to those who consumed it less than once per month.

In a study of 5,073 older adults, higher consumption of tuna or other broiled or baked fish was linked to beneficial cardiac effects, including a lower heart rate, reduced systemic vascular resistance and greater stroke volume.

That’s not all.

Research involving 4,738 adults aged 65 and older indicated that those who consumed tuna or other broiled or baked fish had a lower incidence of CHF. Specifically, participants who ate these types of fish five or more times per week exhibited a 32% lower risk of developing CHF compared to those who consumed them less than once per month.

Choose wild-caught tuna and enjoy it grilled, in salads or as tuna salad, or as a tuna steak for a heart-healthy meal.

10. Black beans

Rich in fiber, folate and antioxidants, black beans support heart health by lowering cholesterol and reducing blood pressure. Their high magnesium content helps relax blood vessels and improve circulation.

In a randomized, crossover study involving adults with elevated LDL cholesterol, participants consumed one cup of canned beans daily, including varieties such as black beans. The results showed a significant decrease in total and LDL cholesterol levels after the bean consumption period, supporting the role of beans in cardiovascular disease risk reduction.

A pilot study assessed the impact of black bean consumption on postprandial metabolic responses. The findings indicated that incorporating whole black beans into a meal led to beneficial metabolic and gastrointestinal hormone responses in adults with metabolic syndrome.

These acute responses may contribute to cardiovascular health by improving postprandial metabolism.

Add black beans to soups, salads or rice dishes for a nutrient-dense boost. Try black bean soup or black bean brownies.

Some of the other healthiest beans, such as kidney beans, are also heart-healthy foods.

11. Red wine

Moderate consumption of red wine has been linked to improved heart health due to its high levels of resveratrol and polyphenols, which help reduce inflammation and support healthy blood vessels.

A narrative review published in 2023 examined the impact of red wine consumption on various health parameters. The review concluded that red wine intake generally leads to improvements in antioxidant status, reductions in thrombosis and inflammation markers, and favorable changes in lipid profiles.

These effects are attributed to the polyphenolic compounds present in red wine, which may contribute to cardiovascular protection.

Another long-term study investigated the effects of light alcohol intake, particularly wine, on cardiovascular and all-cause mortality. The findings indicated that moderate wine consumption (less than half a glass per day) was inversely associated with coronary heart disease and total cardiovascular mortality.

Additionally, life expectancy was approximately five years longer in men who consumed wine compared to those who abstained from alcoholic beverages.

However, moderation is key. One glass per day for women and up to two for men may provide benefits, while excessive consumption can have the opposite effect.

12. Olive oil

Extra virgin olive oil is a staple of the Mediterranean diet and is loaded with monounsaturated fats and antioxidants that help lower bad cholesterol and increase good cholesterol. It also has anti-inflammatory properties that benefit heart health.

A study analyzing two large prospective cohorts of U.S. men and women found that higher olive oil intake was associated with a lower risk of coronary heart disease and total cardiovascular disease. Replacing five grams per day of margarine, butter, mayonnaise or dairy fat with the equivalent amount of olive oil was linked to a 5% to 7% lower risk of total CVD and CHD.

Additionally, higher olive oil consumption was associated with lower levels of circulating inflammatory biomarkers and a better lipid profile.

Research from the PREDIMED study, which focused on individuals at high cardiovascular risk, indicated that for each 10-gram per day increase in extra-virgin olive oil consumption, there was a 10% decrease in cardiovascular disease risk and a 7% decrease in mortality risk. These associations were significant in groups adhering to a Mediterranean diet enriched with extra-virgin olive oil.

Use olive oil for cooking, in salad dressings or as a drizzle over vegetables.

13. Almonds

Almonds are rich in healthy fats, fiber and vitamin E, all of which contribute to better heart health. They help reduce bad cholesterol, support artery function and promote overall cardiovascular wellness.

A systematic review and meta-analysis of randomized controlled trials found that almond consumption significantly reduced low-density lipoprotein cholesterol, a known risk factor for coronary heart disease. The analysis concluded that incorporating almonds into the diet effectively lowers LDL-C levels without adversely affecting high-density lipoprotein cholesterol.

In addition, a controlled feeding study demonstrated that daily consumption of whole almonds (approximately 43 grams) as snacks significantly improved endothelial function in adults with above-average cardiovascular risk. The study also reported a reduction in LDL-C levels, suggesting that almonds contribute to cardiovascular health by enhancing vascular function and lipid profiles.

Snack on a handful of raw almonds, or add them to yogurt, oatmeal or salads to enjoy these heart-healthy foods.

14. Edamame

Edamame, or young soybean, is a plant-based protein source that contains heart-healthy fiber and isoflavones, which have been shown to lower cholesterol and support artery function.

A review highlighted that soybeans, including forms like edamame, are nutrient-dense and fiber-rich, offering high-quality protein. The study noted that soybean consumption could decrease serum cholesterol levels, improve aspects of the diabetic state and provide metabolic benefits aiding in weight control.

These effects are attributed to the presence of isoflavones, such as genistein and daidzein, which have various biological functions beneficial to cardiovascular health.

Enjoy edamame steamed with a sprinkle of sea salt, or toss it into salads and stir-fries.

15. Tofu

Tofu is a protein-rich, heart-healthy alternative to meat, offering plant-based isoflavones that help reduce cholesterol levels and support blood vessel health. In fact, one study analyzing data from U.S. men and women found that higher intake of isoflavones and tofu was associated with a moderately lower risk of developing CHD.

Specifically, consuming tofu more than once per week was linked to an 18% lower risk of CHD compared to consuming it less than once per month. The association was particularly pronounced in younger women and postmenopausal women not using hormone therapy.

Research from the Korean Genome and Epidemiology Study indicated that higher consumption of tofu, total soy foods and dietary soy isoflavones was significantly associated with a decreased risk of CVD in premenopausal women. The highest tofu intake group had a 61% lower risk of CVD compared to the lowest intake group.

No significant association was observed in postmenopausal women.

Incorporate tofu into stir-fries, salads or smoothies for a heart-protective protein source.

16. Sweet potatoes

Sweet potatoes are high in fiber, potassium and beta-carotene, which help lower blood pressure, reduce inflammation and support overall heart function. They have a lower glycemic index than regular potatoes, making them a healthier carbohydrate choice.

Enjoy them roasted, mashed or in soups. Use these heart-healthy foods to make sweet potato recipes, such as sweet potato casserole.

17. Oranges

Oranges are rich in vitamin C, fiber and flavonoids, which help reduce inflammation, lower blood pressure and improve cholesterol levels. They also contain pectin, a type of fiber that can help block cholesterol absorption.

A randomized, placebo-controlled, single-blind crossover study involving nondiabetic subjects with increased cardiovascular risk found that consuming 500 mL of red orange juice daily for one week significantly improved endothelial function, as measured by flow-mediated dilation. Additionally, there was a notable decrease in inflammatory markers, including high-sensitivity C-reactive protein, interleukin-6 and tumor necrosis factor-alpha.

Another study examining the effects of orange juice consumption reported that regular intake increased total plasma antioxidant capacity and decreased lipid peroxidation levels. These changes suggest a protective effect on the cardiovascular system by enhancing antioxidant defenses and reducing oxidative stress.

Enjoy fresh oranges, add slices to salads or drink 100% orange juice in moderation.

18. Seeds (chia, flax, hemp)

These tiny seeds are packed with omega-3 fatty acids, fiber and plant-based proteins that promote heart health by reducing inflammation and improving cholesterol levels. Some of the healthiest seeds that are also heart-healthy foods include chia seeds, flaxseeds and hemp seeds.

Research has revealed that flaxseed consumption, for instance, can modestly reduce serum total and LDL cholesterol concentrations, decrease postprandial glucose absorption, and lower certain markers of inflammation. These effects contribute to a reduced risk of cardiovascular disease.

Sprinkle chia, flax or hemp seeds over yogurt, oatmeal or smoothies for a nutritional boost.

19. Yogurt

Rich in probiotics, calcium and protein, yogurt supports heart health by promoting good gut bacteria and reducing blood pressure.

A study analyzing data from hypertensive men and women found that consuming at least two servings of yogurt per week was associated with a lower risk of developing CVD. This association was particularly significant when yogurt was included as part of a healthy diet that included other heart-healthy foods.

A meta-analysis of cohort studies also concluded that higher yogurt consumption is inversely associated with all-cause and CVD mortality. Specifically, each additional daily serving of yogurt was linked to a 7% reduction in all-cause mortality and a 14% reduction in CVD mortality.

Choose plain, unsweetened yogurt to avoid added sugars and add fresh fruit, nuts, or seeds for extra heart-friendly benefits.

20. Cherries

Cherries are packed with antioxidants, including anthocyanins, which help reduce inflammation, lower blood pressure and protect blood vessels. A systematic review and meta-analysis of randomized, controlled trials concluded that supplementation with cherry juice might contribute to improvements in blood pressure.

Another study revealed that short-term continuous consumption of Montmorency tart cherry juice significantly improved 24-hour blood pressure, fasting glucose levels, total cholesterol and the total cholesterol to HDL ratio in participants with metabolic syndrome.

Whether fresh or made into tart cherry juice, these heart-healthy foods make a delicious addition to smoothies, oatmeal or snacks.

21. Dark chocolate

Dark chocolate (at least 70% cocoa) is rich in flavonoids that help improve circulation, reduce blood pressure and protect the heart. A Mendelian randomization study even found that dark chocolate intake was significantly associated with a reduced risk of essential hypertension, suggesting a potential causal relationship between dark chocolate consumption and lower blood pressure.

Enjoy a small square of dark chocolate as a treat, but be mindful of added sugars. Try this dark chocolate almond butter cookies recipe that utilizes a couple heart-healthy foods.

22. Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that helps lower bad cholesterol and protect against heart disease.

For example, a study analyzing data from the PREDIMED trial found that higher tomato intake was associated with a 36% reduction in hypertension risk. Moderate consumption of tomatoes and tomato-based products was linked to lower blood pressure, especially in individuals with grade 1 hypertension.

A 2017 systematic review and meta-analysis of intervention trials concluded that consumption of tomato products or lycopene supplementation had favorable effects on lipid profiles, including reductions in total cholesterol and LDL cholesterol levels. These changes are associated with a decreased risk of cardiovascular diseases.

No wonder they’re among the top 25 heart-healthy foods. Eat tomatoes raw in salads, cooked in sauces or blended into soups.

23. Garlic

Garlic has been shown to help lower blood pressure, reduce cholesterol levels and improve overall heart health due to its active compound, allicin.

One comprehensive review concluded that garlic supplementation has the potential for cardiovascular protection by reducing hypertension and total cholesterol levels. The study also noted improvements in surrogate markers of atherosclerosis, such as C-reactive protein, pulse wave velocity and coronary artery calcium.

Additionally, a 2022 systematic review found that garlic consumption can reduce blood pressure, waist circumference, body mass index, low-density lipoprotein cholesterol, non-high-density lipoprotein cholesterol, total cholesterol, triglycerides and inflammatory markers, all of which are risk factors for cardiovascular disease.

Add fresh garlic to stir-fries, soups and dressings for a flavorful and heart-friendly boost.

24. Green tea

Green tea is loaded with antioxidants, including catechins, which help improve cholesterol levels and reduce inflammation. Drinking green tea regularly may also help lower blood pressure and support overall cardiovascular health.

A prospective cohort study in Japan found that higher green tea consumption was inversely associated with mortality from cardiovascular disease and all causes. The inverse association was more pronounced in women.

Another meta-analysis concluded that individuals who consumed one to three cups of green tea per day had a reduced risk of myocardial infarction and stroke compared to those who drank less than one cup per day.

Enjoy it hot or iced without added sugar.

25. Brussels sprouts

Brussels sprouts are packed with fiber, antioxidants and vitamin K, which help reduce inflammation and improve blood vessel function. Their high levels of compounds like kaempferol have been linked to a lower risk of heart disease.

Research examining the bile acid binding capacity of various vegetables found that Brussels sprouts, when steam-cooked, exhibited significant bile acid binding potential. This property is associated with a reduced risk of cardiovascular disease, as it may lower cholesterol levels by promoting the excretion of bile acids.

Try roasting these heart-healthy foods with olive oil, adding them to stir-fries, or shredding them into salads.