Your heart is one of the most vital organs and is responsible for pumping blood, nutrients, hormones, and other important substances throughout your body. This means that, no matter your age, you should be paying attention to your heart health.
The term “heart health” refers to the health of your heart and blood vessels, which, together, make up the cardiovascular system.
An unhealthy heart or cardiovascular system may lead to cardiomyopathies (heart issues), such as stroke, heart failure, arrhythmias, and heart valve problems.1
Fortunately, you can take preventative steps to improve the health of your heart, starting with your diet. Various studies show that choosing heart-healthy foods may reduce your risk of heart issues.
This article discusses the best diet for heart health, plus heart-healthy foods, foods to avoid, and general tips for adopting a healthy lifestyle that supports the heart.
What are heart-healthy foods?
Many foods are healthy for your heart.
In general, foods that are rich in vitamins, minerals, and fiber are thought to be good for your heart. On the other hand, foods that are high in sodium and saturated fat may cause more harm than good (more on this later).2
When looking to improve your heart health, the following foods are recommended:
- Fruits and vegetables, including fresh, frozen, or canned produce (choose low or no-sodium canned produce as much as possible)
- Whole grains, like brown rice, quinoa, whole-grain bread, etc.
- Fat-free or low-fat dairy, including milk, cheese, and yogurt
- Plant-based protein, such as nuts, seeds, legumes, and soy
- Lean protein, including fish, chicken, turkey, eggs, or lean beef
- Healthy fats and oils, like nuts, nut butter, salmon, seeds, avocados, olive oil3
For optimal heart health, it’s recommended that you emphasize plant-based foods, like fruits, vegetables, and plant-based protein as much as possible.4 However, you don’t have to become vegan or vegetarian to protect the health of your heart (but you can if you want!).
What foods should I avoid?
When making changes to your diet, it’s always helpful to know if there are any foods you should avoid.
The good news is you may not need to completely avoid any foods to improve your heart health. However, certain foods should be limited.
For better heart health, it’s recommended that you limit:
- Sodium: Sodium is naturally present in some foods in low amounts. Processed meats, packaged snacks, baked goods, some canned goods, frozen meals, and other convenience foods tend to be high in sodium. A general recommendation is to keep your sodium intake to 2,300 milligrams (mg) or less per day unless otherwise instructed by a healthcare provider.
- Saturated fat: Saturated fat is found in animal products, like butter, cheese, and fatty meats. While it’s okay to eat some saturated fat (no more than 10% of your calorie intake per day), it’s best to stick to fat sources from unsaturated fats like nuts, seeds, and healthy oils.
- Added sugar: Unlike natural sugar found in fruits and other foods, added sugar is used to sweeten foods and may be bad for your heart if consumed in excess. Soda, energy drinks, desserts, candy, jams, and many other foods contain added sugar.
- Alcohol: Alcohol is notorious for adding unnecessary calories to your diet. It may also raise your blood pressure and increase your risk of heart failure if consumed heavily.3
These types of foods have been linked to heart issues, especially when consumed in excess.
Keep in mind that every diet is different, and we all have different calorie and nutrient needs. If you’re unsure how to structure your diet for better heart health, talk with a registered dietitian or other qualified healthcare provider.
The best diet for heart health
When searching for the best diet for heart health, you may find more than one. This is because there are many options when it comes to a heart-healthy diet, but not all are created equal.
Fad diets won’t help you on your journey to better heart health. Therefore, it’s important to know the signs of a fad diet, such as promises of quick weight loss, products that will magically lead to weight loss, restriction of whole food groups or nutrients, strict rules, and junk science on how a single ingredient can alter your DNA.5
Instead, focus on diets that are backed by scientific evidence.
When it comes to heart health, a few diets are truly tried and tested. These include the DASH diet, the Mediterranean diet, and a plant-based diet.
DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a low-sodium diet that was created to help people lower their high blood pressure. People on the diet may also experience weight loss, a reduced risk of heart problems and diabetes, and improvements in cholesterol levels.6
When following the DASH diet:
- Eat lots of non-starchy fruits and vegetables
- Eat moderate amounts of fat-free or low-fat dairy, whole grains, lean protein, and healthy fats
- Limit added sugar, foods high in saturated fat, alcohol, and sodium6
Mediterranean diet
The Mediterranean diet, which is voted as one of the healthiest diets time and time again, is another heart-healthy option.
Mirrored after the traditional diets of those living in the Mediterranean region, the Mediterranean diet focuses on a variety of heart-healthy foods.
If you’re on the Mediterranean diet, you will:
- Emphasize fruits, vegetables, whole grains, beans, and legumes
- Eat moderate amounts of low-fat and fat-free dairy, fish, poultry, nuts, and vegetable oils
- Limit added sugar, sodium, ultra-processed foods, refined carbohydrates, saturated fats, and processed or fatty meats7
Plant-based diet
A vegan or vegetarian diet is also thought to be one of the best diets for heart health. According to the American Heart Association, even simply cutting back on meat and other animal-based products may improve your heart health.8
Research shows that a plant-based diet has beneficial effects on cardiovascular morbidity and mortality when compared to a more traditional diet. A vegan or vegetarian diet has also been found to reduce inflammation and improve gut health, two factors that may impair heart health. This may be caused by the high amounts of fiber typically found in vegan and vegetarian diets.4
If you’re not ready to do a complete diet overhaul, there are other tips you can follow to improve your heart health.
Other diet tips for a healthy heart
Dieting can be challenging, especially if you’re on the wrong kind of diet.
Fad diets and other restrictive diets are set up to fail as they are not sustainable. However, the heart-healthy diets described above are not restrictive as you can still enjoy the foods you like the most. Plus, the DASH diet, Mediterranean diet, and vegan/vegetarian diets are all backed by science, unlike fad diets.
When starting a heart-healthy diet, it’s important to make changes slowly. Too many changes to your diet overnight may be overwhelming.
Planning is also important when following a nutrition therapy diet such as a heart-healthy diet. Meal prepping and making a weekly menu before the start of the week may sound taxing but can save you time and stress in the long run.
Additionally, it can be helpful to focus on the addition of foods to your diet rather than the foods that you may need to limit. This means getting excited about the new foods and recipes you get to enjoy when following a heart-healthy diet.
Remember also that there is always room for a treat here and there. Deprivation is never healthy when it comes to your diet, no matter your goals.
Look at a heart-healthy diet as an opportunity for a better life. Do your best not to focus on any negative aspects of the diet. Instead, focus on all the delicious new foods you can eat while also doing something great for your heart.
Combine a heart-healthy diet with a healthy lifestyle
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Although nutrition is one of the most vital aspects of a healthy heart, other lifestyle factors must not be forgotten.
In addition to a heart-healthy diet, it’s important that you also do the following for a healthy heart:
- Quit smoking
- Be physically active (aim for at least 150 minutes of activity per week)
- Maintain a healthy weight
- Manage health issues like diabetes, high blood pressure, and high cholesterol
- Reduce stress as much as possible
- Get plenty of sleep (7-9 hours per night is recommended)9
Another way to take care of your heart is to get regular health screenings. During a heart health screening, your blood pressure, cholesterol, blood sugar, weight, and lifestyle may be assessed. A healthcare provider can use your screening results to let you know your risk of heart issues.10
Summary
Heart health will always be a hot topic, and for good reason. A healthy heart is essential to a healthy life.
It’s easy to find heart-healthy foods, like fruits, vegetables, whole grains, and lean protein, that can be added to your diet. However, when on a heart-healthy diet, certain foods should be limited, including saturated fat, ultra-processed foods, added sugar, high-sodium foods, and alcohol.
Some people find it helpful to follow a structured diet when looking to improve their heart health. The DASH diet, Mediterranean diet, and vegan/vegetarian diet are all considered to be some of the best diets for heart health.
Lifestyle factors like quitting smoking, getting plenty of exercise and sleep, and reducing stress are also important to heart health.
To get started, talk with a healthcare provider about your heart health.
About Brittany Lubeck
Brittany Lubeck is a registered dietitian and nutrition writer. She has a Bachelor of Science in Dietetics, a Master of Science in Clinical Nutrition, and began her career as a clinical dietitian. Brittany has always enjoyed research and loves that she can help people learn more about nutrition through her writing.
Sources:
1. “Cardiovascular Health Study (CHS)” National Heart, Lung, and Blood Institute. Nhlbi.nih.gov.
2. Restivo, Janette. “Heart-healthy foods: What to eat and what to avoid.” Harvard Health Publishing® of The President and Fellows of Harvard College. Health.harvard.edu.
3. “Choose Heart-Healthy Foods.” National Heart, Lung, and Blood Institute. NHLBI.NIH.gov.
4. Satija, A., & F.B. Hu. “Plant-based diets and cardiovascular health.” Trends in Cardiovascular Medicine 8, no. 27 (2018): 437-441.
5. Tahreem, A., A. Rakha, et al. “Fad Diets: Facts and Fiction.” Frontiers in Nutrition 9 (2022): 960922.
6. “Understanding the DASH diet.” MedlinePlus. Medlineplus.gov.
7. “What is the Mediterranean Diet?” American Heart Association. Heart.org.
8. “Vegetarian, Vegan and Meatless Meals.” American Heart Association. Heart.org.
9. “Lifestyle Changes to Prevent a Heart Attack.” American Heart Association. Heart.org.
10. “Heart-Health Screenings.” American Heart Association. Heart.org.