![]() Berries like strawberries and blueberries are also excellent for heart health, as they are packed with antioxidants, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Focus on fresh fruits like berries, apples, oranges, bananas, mangoes, guava, and papaya.Look for frozen vegetables without added butter or sauces.Opt for canned vegetables that are low in sodium.Research has found that people who ate the most nitrate-rich vegetables (especially leafy greens) lowered their risk of cardiovascular disease by 12% to 26%. Leafy greens are rich in nitrates, which help to relax and widen blood vessels. Leafy greens such as kale, spinach, and bok choy are packed with vitamins, minerals, and antioxidants, which can help lower blood pressure and reduce the risk of heart disease.Choose tomatoes, peppers, edamame, beets, and carrots. Aim to get as many colors of vegetables as possible into your daily diet.Aim to eat a variety of fruits and vegetables - fresh, canned, or frozen. Fruits and vegetables play an important role in heart health because they contain antioxidants that can help prevent injuries to the arteries. Studies consistently find that diets rich in fruits and vegetables are associated with reduced risk of cardiovascular disease. Eat healthy sources of protein, such as from plants, seafood, or lean meats.įruits and vegetables whole grains healthy proteins nonfat and low-fat dairy and unsaturated fats and oils are the foundation of a heart-healthy eating plan.Use liquid plant oils such as olive oil rather than tropical oils such as palm oil.Choose mostly whole grains instead of refined grains.Consume a wide variety of fruits and vegetables.Maintain a healthy body weight by keeping calories from food balanced with calories burned exercising.The American Heart Association (AHA) recommends the following dietary guidelines for heart health: What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.Ī heart-healthy eating style emphasizes minimally processed vegetables, fruits, whole grains, and beans. What are heart-healthy foods?īeyond individual foods or nutrients, heart-healthy dietary patterns can significantly boost your cardiovascular health. Maintaining a heart-healthy diet is one of the most effective ways to reduce your risk of heart disease, which is the leading cause of death for people in the United States.
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