The Best Foods for Heart Health: Lower Your Blood Sugar, Cholesterol and More Naturally
Experts say it’s all about balance—not deprivation
Whether it’s a family history of heart disease or your latest cholesterol numbers that have you rethinking your diet, one thing is clear: What you eat plays a powerful role in your heart health. The good news? You don’t need to overhaul your entire pantry to make a meaningful difference. By simply incorporating a few heart-friendly foods into your weekly menu, you can nourish your body while still enjoying what’s on your plate. We asked healthcare professionals to break down the best foods for heart health and how to make them part of your daily routine.
What does a heart-healthy diet look like?
Food isn’t just fuel, it influences everything from your blood pressure to your cholesterol levels.
“Heart-healthy eating focuses on reducing inflammation, managing cholesterol levels, supporting healthy blood pressure and maintaining overall vascular health,” explains Michelle Routhenstein, MS, RD, CDCES, CDN, Cardiology Dietitian at Entirely Nourished. “It prioritizes whole, minimally-processed foods rich in fiber, antioxidants, healthy fats and plant compounds.”
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You might recognize the Mediterranean and DASH diets as two well-studied examples, both of which are rich in fruits and vegetables. Picture colorful plates filled with foods from a variety of plant-based sources. Those who follow heart-healthy eating patterns such as these diets have a consistently lower risk of developing cardiovascular disease.
Importantly, Routhenstein emphasizes that this isn’t about one magic food but rather an overall pattern. “A heart-healthy diet isn’t about perfection—it’s about consistency over time,” she says. “Think in terms of building habits that support your heart for the long haul.” Heart disease is a progressive condition, so prevention is most effective when it’s sustainable.
The top 5 foods for heart health
Below, Registered Dietitian Kayla Farrell with FRESH Communications shares the foods that consistently top the list when it comes to protecting your heart and how to enjoy them:
1. Salmon
“Omega-3 fatty acids found in fatty fish are linked to better triglyceride levels and blood pressure, higher HDL or ‘good cholesterol’ and the prevention of plaque formation in arteries,” says Farrell. “The Dietary Guidelines recommend eating fish two to three times each week.” Farrell recommends Chilean salmon, if available, as it has more omega-3 fats compared to wild salmon and lower mercury levels.
If you don’t like salmon, other fatty fish include sardines and mackerel. Try baking salmon with lemon and herbs or flaking canned sardines into a salad for an easy lunch.
2. Oats
“Oats are packed with soluble fiber, which promotes healthy cholesterol levels and aids in managing blood sugar,” says Farrell. “By lowering cholesterol, oats can help reduce the risk of developing heart disease.” She recommends bulk oats rather than microwavable packets to get the most bang for your buck. Plus whole, rolled oats are a healthier pick than packets loaded with added sugars.
Enjoy a bowl of old-fashioned oats in the morning with fresh fruit, cinnamon and a splash of milk or plant-based alternative. Or learn how to make overnight oats here.
3. Spinach
“This leafy green provides beneficial fiber and nitrates that may help decrease high blood pressure” by keeping blood vessels relaxed, says Farrell. “Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties, so frozen spinach can be a good choice for heart health.”
Other leafy greens include kale and Swiss chard. Sauté spinach with garlic or toss kale into soups and smoothies for a simple boost.
4. Beans
“Similar to oats, the soluble fiber in beans helps lower cholesterol levels and blood pressure,” says Farrell. “Canned beans are packed with fiber and make a convenient source of plant-based protein.”
Farrell recommends choosing low-sodium canned bean options and rinsing them to further decrease the sodium level. Add them to salads, pastas or stir fries—or try the viral dense bean salad from TikTok!
5. Olive oil
“Extra virgin olive oil [in particular] offers benefits for heart health with its monounsaturated fatty acids (MUFAs), antioxidants and polyphenols that reduce inflammation and oxidative damage,” says Farrell. “MUFAs have been shown to lower LDL (‘bad’) cholesterol and potentially raise HDL cholesterol levels.” Try swapping in olive oil for neutral oils or butter when you cook at home.
What to limit on a heart-healthy diet
While adding heart-friendly foods is important, knowing what to limit is just as critical. In general, Farrell advises limiting processed foods, especially those high in sodium, saturated fat and sugar. These usually include ready-to-eat meals, sugary cereals, cheeses, white bread, fried foods, processed meats and packaged snacks and drinks.
“I always encourage reading both the nutrition facts labels and ingredients list on any packaged food to identify and minimize amounts of sodium, saturated fat and added sugars,” says Farrell.
Additionally, be mindful of alcohol intake, as excessive drinking can negatively impact heart rhythm and blood pressure.
The bottom line on foods for heart health
Supporting your heart through diet doesn’t mean giving up flavor or joy in eating. “Instead of fixating on restrictions, shift the focus to what you’re adding to your plate,” says Routhenstein. She also suggests tracking key health metrics like cholesterol levels, blood pressure, blood sugar and markers of inflammation. These will guide you and ensure your diet is supporting your health over time.
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