Harvard Medical School estimates that your heart beats around 2.5 billion times over your lifetime. Make sure it finishes each of those beats with vigor and power by feeding it the healthiest food available. Your heart is responsible for pumping blood throughout your body, moving oxygen, fuel, hormones, and other substances from head to toe and everywhere in between. It's a tough task, but some simple dietary modifications can help your heart stay healthy and perform properly. We spoke with some of our trusted experts, including Karen Ansel, MS, RDN, to learn which fruits, vegetables, and grains you should eat—and why—to keep your heart healthy.
Dark leafy greens.
Dark green vegetables such as kale and spinach are high in vitamin K, which improves blood clotting and lowers the risk of cardiovascular disease, according to a research published in the Journal of the American Heart Association.
Tuna
Fatty fish such as tuna, mackerel, and sardines are high in omega-3 fatty acids. According to the American Heart Association, these potent fats have been demonstrated to decrease inflammation, lower blood pressure and triglycerides, and lessen your overall risk of heart disease.
Edamame
These beans include soy protein, a complete plant-based protein that has been found to decrease LDL cholesterol (bad cholesterol) and lessen the risk of cardiovascular disease.
Avocados
If avocado toast is your favorite breakfast, you're doing your heart a lot of good. According to a study published in the Journal of the American Heart Association, eating one avocado each week may reduce your chance of getting heart disease.
Whole Grains
Unlike processed carbohydrates, which can raise blood sugar and cause inflammation, whole grains like brown rice, oats, barley, and quinoa can benefit your health. They include a lot of fiber, which has been linked to lower risk of heart disease and inflammation. And studies have shown that eating three servings of whole grains each day helps lower blood pressure.
Beans
Beans are strong in plant-based protein, but they also include heart-healthy minerals like B vitamins and potassium, as well as soluble fiber, which has been found to enhance gut flora and lower blood pressure. According to a study published in the journal Nutrients, eating one cup of beans per day can dramatically lower total cholesterol, triglycerides, blood pressure, and the risk of cardiovascular disease.
Dark chocolate.
Good news for chocolate lovers: The cocoa in dark chocolate includes bioactive chemicals including flavonols and antioxidants, which increase blood flow and lower blood pressure. The more cocoa content you consume, the better the benefits: In one research, participants who used cocoa supplements were 27% less likely to die from cardiovascular disease.
Chia Seeds
These seeds are small, yet potent. They include a variety of beneficial components that promote heart health, including a high concentration of omega-3 fatty acids, polyphenols, vitamins, and minerals that have been demonstrated to lower triglycerides and regulate LDL cholesterol. They also contain quercetin, an antioxidant that has been found to lower the risk of heart disease, according to a research published in Food Science & Nutrition.
Dates
Move over, apples—a date a day might be even more effective at keeping the doctor away. Dates have more antioxidants than apples, providing more protection against free radicals, which are unstable components in the body that can cause cardiovascular disease and some malignancies. Dates are also high in magnesium and potassium, which help to regulate blood pressure via relaxing or dilation of blood vessels.
Pineapple
Pineapple contains several antioxidants, including vitamin C, bromelain, flavonoids, and phenolic acids, all of which protect against free radical damage. A serving also includes around half the daily required amount of manganese, which aids in blood clotting.
Corn
According to the American Heart Association, maize includes phytochemicals that may have heart-protective properties, such as potassium, which helps regulate the circulatory system by controlling blood pressure. It also contains enough of fiber to lower cholesterol and lutein (the carotenoid responsible for its yellow tint) to help prevent one of the leading causes of heart disease: arterial stiffness.
Cashews
Cashews are high in magnesium, which helps to decrease blood pressure. A meta-analysis published in Food Nutrition Research discovered that consuming more nuts and seeds was related with a lower risk of cardiovascular disease.
Almonds
Almonds include healthy unsaturated fats, which are satisfying and beneficial to your heart: A research published in the Journal of Clinical Nutrition discovered that eating almonds for six weeks lowered total LDL cholesterol in persons aged 30 to 70 who had an above-average risk of cardiovascular disease. One ounce of almonds includes 80 milligrams of magnesium, which may decrease blood pressure and is around 25% of the recommended daily intake for women.
Bananas
The American Heart Association reports that one medium banana has 375 milligrams of potassium, which is beneficial to the heart. This key vitamin aids in the maintenance of fluid levels in the body, which is essential for blood pressure regulation.
Garlic
The sulfur component known for garlic's strong odor is also beneficial to your heart—the molecules relax blood vessels, lowering blood pressure, according to study published in Biochemical Pharmacology. Garlic helps reduce both systolic and diastolic blood pressure, but that's not the only way it can benefit your heart. Other studies have showed that consuming the odiferous bulb can help decrease blood triglycerides and boost HDL levels. To activate these health-promoting enzymes, smash a garlic clove and set aside for 10 minutes before adding in a dish.
Brussels Sprouts
Brussels sprouts are high in fiber (about four grams per cup). And you might want to establish a goal to consume more of it. Each seven-gram increase in dietary fiber per day lowers your risk of heart disease by 9%, so eating your fill is an important approach to enhance heart health. So one cup of these green orbs may bring you a long way toward the American Heart Association's guideline of 25 grams of fiber per day.
Mushrooms
A recent study suggests that vitamin D might lower the risk of major cardiovascular events. However, most people lack this vitamin. Fortunately, you don't have to fry in the sun to acquire your daily vitamin D (600 IU for adult women under 70). Mushrooms are one of the few dietary sources of the vitamin, with portobello, white, cremini, and maitake having the greatest naturally occurring levels. To boost vitamin D levels, put mushrooms on a dish and leave them outside in the sun for at least 30 minutes between 10 a.m. and 3 p.m. Mushrooms create the sunshine vitamin in the same manner as humans do: by exposure to sunlight or ultraviolet radiation. (If the words "vitamin D-enhanced" or "vitamin D-fortified".
Kale
Kale has a variety of minerals, including vitamin K, which aids in blood clotting, and quercetin, an antioxidant that promotes vascular health and prevents thrombosis and strokes. A cup of cooked kale has 177 milligrams of calcium, which is more than one serving of milk. "Calcium, like magnesium, helps blood vessels relax and constrict," explains Karen Collins, RDN. Spinach and collard greens are also excellent providers of calcium.
Berries
These bright, mouthwatering fruits offer substantial heart-health benefits. Consider this: Researchers at San Diego State University discovered that eating strawberries every day can reduce blood pressure and improve cardiovascular risk factors. Separately, British researchers showed that the polyphenols found in blueberries may lower the risk of cardiovascular disease. The most important message is that eating three or more servings of strawberries and blueberries per week might help lower the risk of heart attacks among women in their 30s, 40s, and 50s by up to one-third, according to a follow-up of 93,600 women participated in the Nurses' Health Study.
Peanut Butter
This American sandwich favorite is one of the most heart-healthy options available. "People who regularly include nuts or peanut butter in their diet are less likely to develop heart disease or diabetes," says Walter Willett, MD, DrPH, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health. A recent study confirms that consuming a single dose of peanuts or peanut butter everyday caused alterations in the gut flora, which generated substances that improved vascular indicators.
Watermelon
A recent study published in Nutrients discovered that consuming watermelon can improve nutrient absorption and overall diet quality in children and adults, which is excellent news for people with cardiovascular risk factors. The melon and its juice are high in antioxidants, vitamin C, and lycopene, all of which assist to minimize oxidative stress and prevent heart disease.
Salmon
Salmon is rich in omega-3 fatty acids, which have been linked to lower blood pressure and a lower risk of heart disease. A 2023 research published in the Journal of the American Heart Association discovered that taking two grams per day of EPA or DHA—two types of omega-3s found in salmon—may decrease triglycerides and eliminate dangerous cholesterol molecules. For best health, the American Heart Association recommends consuming at least two servings (six ounces cooked) of fatty fish such as salmon each week.
Oranges
Oranges are an excellent source of fiber and vitamin C. The white pith and peel contain pectin, a soluble fiber that binds to LDL before it is absorbed in the stomach. "Pectin can help keep your cholesterol in check," says Stanford University's director of preventive cardiology, David Maron, MD.