When it comes to heart health, following a well-balanced diet is essential. Eating heart healthy foods, along with regular exercise and stress management, can help reduce your risk of heart disease. As an added benefit, a heart healthy diet is not only good for your heart, but it’s good for your overall health in many other ways.
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So what types of foods are good for your heart? Here are 11 of the best heart healthy foods, along with heart healthy recipes that will satisfy your taste buds so you don’t have to suffer from the “healthy food blues.”
Fish
Fatty fish, such as salmon, mackerel, and tuna, are rich in omega-3 fatty acids. These have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Seared Salmon over Spinach and Olive Relish
This quick, heart-healthy seafood entrée features seared salmon paired with mellow white beans and a zesty olive relish.
Our healthy tuna steak recipe is high in protein and boasts an incredible garlic-lime flavor
Greens
Leafy greens like kale, spinach, and collard greens are packed with nutrients that help to lower blood pressure and reduce the risk of heart disease.
Spinach and Bell Pepper Frittata
Our gluten-free frittata recipe embraces the lively flavors of the Mediterranean.
Try an easy, tangy spinach salad for a heart-healthy meal on the go. Chickpeas, walnuts, and feta cheese give this salad a hearty lift that’s perfect for the whole family.
Berries
Berries are rich in antioxidants that protect the heart from damage caused by free radicals. Berries also have a lot of cholesterol-lowering fiber.
Blend bright, heart-healthy berries together for this sweet, sippable smoothie recipe.
Get a boost of calcium and vibrant berry flavor from this heart-healthy yogurt parfait.
Nuts
Nuts, such as almonds, walnuts, and pistachios, are a great source of heart-healthy fats, fiber, and protein. Eating nuts has been shown to lower cholesterol levels and reduce the risk of heart disease.
Looking for a hearty, healthy treat on-the-go? Reach for an oat cranberry breakfast bar that’s loaded with fruits, nuts, and incredible flavor.
Our chocolatey almond cookies are made with pantry-friendly ingredients for a quick, satisfying bite of sweetness.
Whole Grains
Whole grains, such as oats, quinoa, and brown rice, are high in fiber. Whole grains also contain essential vitamins and minerals that support heart health.
Lightly sweetened oatmeal takes center stage in this heart-healthy breakfast bowl.
Make breakfast your best meal of the day with a sweet quinoa dish loaded with golden raisins, dried cranberries, and cinnamon.
Avocado
Avocado is rich in heart-healthy monounsaturated fats, fiber, and potassium, all of which are important for heart health.
This easy avocado toast is topped with a protein-rich egg and a touch of lemon zest.
Zesty avocado replaces the traditional mayo-based filling in this heart-healthy deviled egg recipe.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that protects the heart from damage caused by free radicals.
Tomato, Basil and Avocado Salad
Make the most of your fresh tomatoes and basil in this colorfully healthy salad.
Juicy, fresh tomatoes are the highlight of this simple bruschetta recipe.
Legumes
Legumes, such as beans, lentils, and chickpeas, are a great source of protein and fiber. This helps keep you fuller longer, helping with weight management, while also lowering cholesterol.
Our Mediterranean bean salad is packed with incredible, high protein-flavor.
These black bean brownies are a luscious gluten-free dessert that everyone will love.
Garlic
Garlic contains compounds that help to reduce inflammation and lower cholesterol levels, making them one of the best heart healthy foods.
Experience the soft decadence of homemade mashed potatoes without loading your dish with fat.
Crisp-tender broccoli is accented by crushed red pepper and pine nuts for a wonderful pop of buttery flavor.
Dark Chocolate
Dark chocolate contains flavanols, which are antioxidants that improve blood flow. This can help lower blood pressure.
Made with decadent dark chocolate chips, you'll get a heart-healthy boost of flavanols in every bite.
Enjoy a chocolate cake topped with ruby red pomegranate arils and a thin layer of dark chocolate.
Sweet Potatoes
Sweet potatoes are rich in potassium and can lower your LDL (bad) cholesterol, which may reduce your odds of developing heart issues.
This sweet spin on shepherd's pie showcases ground turkey, chopped carrots, and cubed potatoes for a healthy comfort food dish.
Sweet Potatoes and Kale with Quinoa
Sweet potatoes, kale and quinoa make for a winning side dish with this deeply savory recipe.
If you’re looking for a delicious way to be good to your heart, consider incorporating these foods into your diet as often as possible while limiting your intake of highly processed foods and those containing added sugars and saturated fat. These recipes for a healthy heart are a great place to start, but experiment with adding these foods to your favorite meals and snacks to give your heart health a boost.
