Eat Your Way to a Healthier Heart
10 Superfoods for a Happier, Healthier Heart
Taking care of your heart doesn’t have to be complicated. In fact, the best place to start is with the foods you eat every day. A heart-healthy diet focuses on whole, nutrient-rich foods that help reduce inflammation, improve cholesterol levels, support healthy blood pressure and keep blood vessels functioning properly. Here are ten of the best foods you can include in your diet and why they matter for your heart.
1. Oats
Oats are packed with soluble fiber, including a type called beta-glucan. Soluble fiber acts like a sponge in your digestive system, soaking up excess cholesterol and carrying it out of your body. Eating oats regularly can help lower LDL (“bad") cholesterol and keep your arteries clear. Whether you enjoy oatmeal, overnight oats or oat-based cereals, this whole grain is an easy morning win.
2. Salmon
Fatty fish like salmon are rich in omega-3 fatty acids, which reduce inflammation and help prevent the buildup of plaque inside blood vessels. Omega-3s also support steady heart rhythms and may reduce the risk of sudden cardiac events. Aim for two servings of fatty fish per week to get the most benefits.
3. Berries
Blueberries, strawberries, raspberries and blackberries are loaded with antioxidants, especially anthocyanins—the compounds that give berries their deep colors. These antioxidants help protect your blood vessels from damage, lower inflammation and improve circulation. They’re also low in calories and high in fiber, making them a perfect snack or breakfast addition.
4. Leafy Green Vegetables
Spinach, kale, Swiss chard and other leafy greens offer a powerful combination of vitamins, minerals and antioxidants. They are especially high in nitrates, which help relax blood vessels and lower blood pressure. Their high vitamin K content also supports proper blood clotting and helps prevent calcium buildup in arteries.
5. Nuts
Nuts deliver heart-healthy fats, protein, fiber and antioxidants. Walnuts are rich in plant-based omega-3s, while almonds supply vitamin E and magnesium—two nutrients essential for cardiovascular health. Regular nut consumption has been linked to lower LDL cholesterol and reduced inflammation. Keep your portions moderate, as nuts are calorie-dense.
6. Olive Oil
A central part of the Mediterranean diet, extra-virgin olive oil is loaded with monounsaturated fats and antioxidants called polyphenols. These compounds help reduce inflammation, protect blood vessels and improve cholesterol levels. Swapping butter or highly processed oils for olive oil is one of the simplest ways to support your heart.
7. Legumes
Beans, lentils, chickpeas and peas are excellent sources of plant protein, fiber and important minerals like potassium and magnesium. Eating legumes instead of red meat can help lower cholesterol, manage blood pressure and stabilize blood sugar levels. Their high fiber content also keeps you full longer, supporting overall healthy eating habits.
8. Avocados
Avocados are rich in heart-friendly monounsaturated fats, particularly oleic acid, which helps lower LDL cholesterol and raise HDL (“good") cholesterol. They also contain potassium, a mineral that helps regulate blood pressure. Adding a few slices to salads, sandwiches or smoothies is a tasty way to give your heart a boost.
9. Whole Grains
Whole-grain foods like brown rice, quinoa, whole-wheat bread and barley contain all parts of the grain, supplying fiber, vitamins, minerals and antioxidants. Their fiber helps lower cholesterol and keeps blood sugar stable, reducing strain on the heart. Eating whole grains instead of refined grains can significantly improve heart health and digestion.
10. Dark Chocolate (70% Cocoa or Higher)
Good news for chocolate lovers: dark chocolate contains flavonoids—naturally occurring antioxidants that can help lower blood pressure, improve blood flow and reduce inflammation. The key is moderation and choosing varieties with at least 70% cocoa and minimal added sugar.
The best heart-healthy diet isn’t about perfection, it’s about balance and consistency. By including more whole foods like vegetables, fruits, healthy fats, lean proteins and whole grains, you protect your heart while still enjoying delicious meals. Small daily choices add up, and these ten foods are an excellent place to start.
Keep reading to learn more about balancing a healthy diet for atrial fibrillation.