Top 10 Foods Recommended by Registered Dietitians for Heart Health

Salmon – Rich in Omega-3 Fatty Acids

• Nutritional benefits: Salmon contains high levels of omega-3 fatty acids (EPA and DHA), which are linked to lower rates of heart disease.
• Dietitian’s tip: Aim to eat fatty fish like salmon at least twice a week. Grilling or baking salmon with herbs and lemon is a heart-healthy way to prepare it.
• Sample dish: Grilled salmon with a side of steamed vegetables and quinoa.
  
   

Oatmeal – High in Soluble Fiber

Oatmeal is high in soluble fiber, which helps reduce LDL cholesterol (the “bad” cholesterol) by absorbing and carrying it out of the body. Soluble fiber also helps stabilize blood sugar levels, which improves overall heart function.

• Nutritional benefits: Oatmeal contains about 4 grams of soluble fiber, which is linked to lower cholesterol and reduced heart disease risk.
• Dietitian’s tip: For maximum fiber content, opt for steel-cut or old-fashioned oats. Avoid flavored instant oatmeal, which often contains added sugars.
• Sample dish: Overnight oats made with almond milk, chia seeds, and fresh berries.
  
   

Berries like blueberries, strawberries, and raspberries are loaded with antioxidants, particularly polyphenols, which help reduce oxidative stress and inflammation in the body—two key contributors to heart disease.

• Nutritional benefits: Berries are high in vitamin C and fiber, both of which support heart health by improving arterial function and lowering blood pressure.
• Dietitian’s tip: To boost your antioxidant intake, add a handful of fresh or frozen berries to your morning oatmeal, yogurt, or smoothies.
• Sample dish: A mixed berry salad with a drizzle of balsamic vinegar.
  
   

Walnuts are packed with healthy monounsaturated and polyunsaturated fats, which help lower LDL cholesterol levels and improve heart function. They also contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports heart health.

• Nutritional benefits: A small handful of walnuts provides 2.5 grams of ALA, 4 grams of protein, and 2 grams of fiber—all crucial for heart health.
• Dietitian’s tip: For an easy heart-healthy boost, snack on a small handful of walnuts or sprinkle them over salads or oatmeal.
• Sample dish: A spinach and walnut salad with olive oil dressing.
  
   

Spinach is rich in magnesium and potassium, which help regulate blood pressure and maintain proper heart rhythm. The nitrates found in spinach also promote better blood flow and reduce arterial stiffness.

• Nutritional benefits: One cup of spinach provides nearly 20% of your recommended magnesium and potassium intake, both of which are critical for maintaining healthy blood pressure levels.
• Dietitian’s tip: Add spinach to smoothies, soups, or salads for an easy nutrient boost.
• Sample dish: Sautéed spinach with garlic and olive oil as a side dish.
  
   

Avocados are a rich source of monounsaturated fats, which can lower LDL cholesterol and increase HDL cholesterol (the “good” cholesterol). They also provide potassium, a mineral essential for controlling blood pressure.

• Nutritional benefits: A single avocado contains about 975 milligrams of potassium, which is more than what’s found in a banana, making it a great choice for heart health.
• Dietitian’s tip: Spread avocado on toast or add it to salads and sandwiches for a creamy, heart-healthy boost.
• Sample dish: Avocado toast topped with sliced tomatoes and a sprinkle of chia seeds.
  
   

Dark chocolate contains flavonoids, a type of antioxidant that can help lower blood pressure and improve blood flow. For the most benefits, choose dark chocolate with at least 70% cocoa content.

• Nutritional benefits: One ounce of dark chocolate provides a healthy dose of flavonoids, which can help improve circulation and reduce inflammation.
• Dietitian’s tip: Enjoy a small piece of dark chocolate after meals as a satisfying, heart-healthy treat.
• Sample dish: A square of dark chocolate with a handful of almonds for a snack.
  
   

Almonds are rich in monounsaturated fats and fiber, both of which help reduce LDL cholesterol levels and support overall heart health. They also contain magnesium, which aids in blood pressure regulation.

• Nutritional benefits: A quarter cup of almonds contains 3.5 grams of fiber, 6 grams of protein, and healthy fats, making them a nutrient-dense snack for heart health.
• Dietitian’s tip: Grab a handful of unsalted almonds as a snack, or chop them up to add to your morning oatmeal or yogurt.
• Sample dish: A heart-healthy trail mix made with almonds, dried cranberries, and dark chocolate chips.
  
   

Garlic has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. It contains allicin, a compound that promotes healthy blood flow and prevents clots.

• Nutritional benefits: Regular consumption of garlic has been linked to lower blood pressure and cholesterol, making it a natural way to support cardiovascular health.
• Dietitian’s tip: Add fresh garlic to your cooking, or roast whole cloves to spread on toast or mix into mashed potatoes.
• Sample dish: Roasted garlic spread on whole-grain toast with olive oil.
  
   

Olive oil is a staple of the Mediterranean diet and is loaded with monounsaturated fats, which help reduce inflammation and lower the risk of heart disease. It also contains antioxidants that protect blood vessels.

• Nutritional benefits: A tablespoon of extra-virgin olive oil contains healthy fats and antioxidants that support cardiovascular function.
• Dietitian’s tip: Use olive oil as your primary cooking oil and for salad dressings to reap its heart-protective benefits.
• Sample dish: A fresh salad with mixed greens, cucumbers, tomatoes, and a drizzle of olive oil and balsamic vinegar.
  
   

Yes, many of these heart-healthy foods have alternatives for people with dietary restrictions or preferences. Whether you’re following a plant-based diet, have food allergies, or need to avoid certain ingredients due to medical conditions, plenty of substitutes offer similar nutritional benefits. For instance, if you’re allergic to fish or follow a vegetarian or vegan diet, flaxseeds or chia seeds can provide a good source of omega-3 fatty acids as a substitute for salmon. Similarly, if you have a nut allergy, sunflower or pumpkin seeds can offer heart-healthy fats similar to walnuts and almonds.

For those who cannot consume dairy, plant-based milks like almond or oat milk are great substitutes for adding to oatmeal, while avocado or olive oil can replace butter as a healthier fat option. The key is to focus on maintaining the intake of the same vital nutrients—like healthy fats, fiber, and antioxidants—by choosing alternative foods that are equally rich in these heart-protective compounds.

To benefit your heart, consuming these heart-healthy foods in appropriate amounts is important. Registered dietitians recommend the following general guidelines to maximize the cardiovascular benefits of these nutrient-rich foods:

• Salmon and other fatty fish: Aim for at least two servings per week, each around 3.5 ounces. This amount provides sufficient omega-3 fatty acids to help reduce inflammation and lower cholesterol.
• Oatmeal and other fiber-rich grains: Eating at least 1.5 cups of cooked oatmeal or other high-fiber grains daily can help reduce LDL cholesterol and support healthy blood sugar levels.
  
  Berries: Including about 1 cup of berries, such as blueberries or strawberries, in your diet daily provides a strong dose of antioxidants that protect the heart from oxidative stress.
  
  Nuts (Walnuts, Almonds): A small handful (about 1 ounce or 1/4 cup) of nuts per day is sufficient to gain the heart-protective benefits of healthy fats and fiber.Leafy greens like Spinach: Eating at least 1 cup of cooked or raw leafy greens daily ensures you get enough potassium and magnesium to regulate blood pressure.
• Avocados: Half an avocado a day provides a healthy dose of monounsaturated fats and potassium, which support overall heart health.
• Dark Chocolate: If you opt for dark chocolate, about 1 ounce (or 30 grams) of chocolate with 70% or more cocoa content daily is considered a heart-healthy indulgence.
• Olive Oil: Using 1-2 tablespoons of extra virgin olive oil per day for cooking or in dressings provides healthy fats that reduce inflammation and support heart function.
  
   

What Other Lifestyle Changes Can Support Heart Health Along With Diet?

While a heart-healthy diet is crucial, other lifestyle changes play a significant role in supporting cardiovascular health. Regular physical activity is one of the most important habits to adopt, as it helps strengthen the heart muscle, improve circulation, and reduce blood pressure. Aim for at least 150 minutes of moderate exercise, such as brisk walking, or 75 minutes of vigorous activity like running, spread throughout the week. In addition to exercise, maintaining a healthy weight is key, as carrying extra weight, particularly around the abdomen, increases the risk of heart disease.

Stress management is another important factor. Chronic stress can elevate blood pressure and contribute to unhealthy habits like overeating or smoking, which negatively affect heart health. Incorporating relaxation techniques such as meditation, deep breathing, or yoga can help lower stress levels. Speaking of smoking, quitting this habit is critical, as smoking damages blood vessels and significantly increases the risk of heart attack and stroke. Lastly, getting adequate sleep—at least 7 to 9 hours per night—helps the body repair and recover, which is essential for heart function.

Supplements can benefit heart health but are not always necessary if you already consume a balanced diet rich in heart-healthy nutrients. Nutrients like omega-3 fatty acids, fiber, antioxidants, and vitamins are best absorbed from whole foods, where they naturally occur in optimal combinations. However, in some cases, supplements may be helpful. For instance, an omega-3 supplement could support heart health by reducing inflammation and lowering triglycerides if you don’t eat enough fatty fish. Similarly, those who struggle to get enough dietary fiber might benefit from a fiber supplement to help lower cholesterol.

It’s important to note that supplements should not replace a heart-healthy diet but rather fill in gaps where necessary. Always consult a healthcare provider before starting any supplement regimen, as too much of certain supplements, like vitamin E or calcium, could adversely affect the heart. Ultimately, whole foods remain the best source of nutrients for protecting your heart.

A heart-healthy diet, rich in nutrient-dense foods like salmon, oats, berries, and nuts, is a powerful way to support cardiovascular health. While supplements can be beneficial in specific cases, focusing on whole foods and incorporating other healthy lifestyle habits like regular exercise and stress management is the best way to protect your heart.