Heart disease was the No. 1 cause of death in the United States in 2020, according to the Centers for Disease Control and Prevention (CDC).
But researchers continue to learn more about how to prevent cardiovascular disease, which includes both strokes and heart attacks—and it’s clear that healthy eating and living (like exercising more) can make a huge difference.
Here, nutritionists highlight what you can include in your diet to keep your heart happy for decades to come.
1. Salmon
Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods.
That’s because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque buildup in the arteries) and decrease triglycerides (fat found in blood).
The American Heart Association recommends eating fish and preferably fatty fish at least twice a week.
You can also get omega-3-rich fish oils as dietary supplements, though they may not have the DHA and EPA omega-3s specifically found in fatty fish.
2. Oatmeal
Oatmeal is high in soluble fiber, which can lower cholesterol. “It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream,” said Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City.
Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats.
3. Berries
Not just blueberries, but strawberries and other berries may lower the risk for heart disease. According to a 2013 study published in the journal Circulation, women aged 25–42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less.
The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
A 2021 review of studies about berries and heart health published in the journal Frontiers in Nutrition suggested that anthocyanin-rich berries can prevent heart diseases by lowering lipids and reducing inflammation in the body.
4. Dark Chocolate
Some studies have shown that dark chocolate—chocolate made up of at least 60-70% cocoa—may benefit your heart.
A review published in 2015 in the journal Vascular Pharmacology acknowledged evidence for several ways dark chocolate could help with heart disease but cautioned that more studies were needed to confirm and explain the mechanism.
One theory is that dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.
Unfortunately, milk chocolate and most candy bars don’t make the grade when it comes to protecting your heart.
5. Citrus Fruits
People who consume high amounts of the flavonoids found in citrus fruits have a lower risk of stroke and heart disease, according to a 2017 review published in the International Journal of Epidemiology.
Stick with whole citrus fruits, which also provide filling fiber, or small portions of fresh squeezed or 100% citrus juice.
But be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins as well as other medications, according to the US Food and Drug Administration (FDA).
6. Potatoes
There’s no reason to shun potatoes because they are often considered a “bad” starch. As long as they’re not deep-fried, potatoes can be good for your heart.
They’re rich in potassium, which can help lower blood pressure, and they’re high in fiber, which can lower the risk for heart disease.
“They are definitely not a junk food or refined carbohydrate,” said Graf. “They have a lot of health benefits.”
7. Tomatoes
Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene, which has been linked to lower incidence of stroke, according to Harvard Medical School.
Lycopene is a carotenoid that may help lower levels of “bad” LDL cholesterol, keep blood vessels open, and lower heart attack risk. And because they’re low in calories and low in sugar, they don’t detract from an already healthy diet. “They’re excellent for the body in a number of ways,” said Graf.
8. Nuts
Nuts, including almonds, walnuts, pistachios, peanuts, and macadamia nuts, contain good-for-your-heart fiber.
They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in a type of plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation.
“Some people in the past have avoided nuts because they’re higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don’t,” Graf said. And leaner people are at a lower risk for heart problems. Look for varieties that don’t have a lot of added salt.
9. Legumes
Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat.
A 2017 review published in Critical Reviews in Food Science and Nutrition found “moderate evidence” for the benefit of legumes on coronary heart disease (also known as coronary artery disease).
And legumes may help control blood sugar in people with diabetes, according to a 2020 study published in in the journal Nutrients.
Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.
10. Extra-Virgin Olive Oil
Many studies have suggested mechanisms by which extra-virgin olive oil (EVOO) helps with the prevention of heart diseases, according to a 2019 review published in the journal Nutrients.
This is especially true when EVOO is a supplement to the Mediterranean diet, which is high in grains, fruits, and vegetables.
Olive oil is a good source of monounsaturated fat, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of “good” fat, said Graf.
