These foods should be added to your grocery cart in the name of heart health!
- By Elizabeth Shaw, M.S., CPT
- Reviewed by Dietitian Karen Ansel,M.S.,RDN
Heart disease stands as the leading cause of death in the U.S., yet it is estimated by the American Heart Association that half of Americans remain unaware of this serious fact. Fortunately, the risk of developing this prevalent disease can be significantly lowered through a diet rich in heart-healthy foods.
While many foods can enhance heart health, a concise list can often be more practical. Nutrition experts were consulted to determine their top choices for heart-friendly foods. Prepare your shopping list, as these six foods should be added promptly!
Fatty Fish
Fatty fish such as salmon, mackerel, sardines, and canned tuna are praised for their heart-supporting omega-3 fatty acids. These acids help reduce inflammation, lower blood pressure, and decrease triglycerides, essential for optimal cardiovascular health. Consequently, the American Heart Association recommends consuming at least two servings of fish weekly. Rotating two varieties of fatty fish into weekly meal plans is suggested, with simple preparations like baking salmon or mackerel with lemon and herbs. Adding canned tuna to salads or wraps is also a convenient way to increase omega-3 intake.

Leafy Greens
Leafy greens, including spinach, kale, and Swiss chard, are filled with heart-supporting antioxidants and potassium, helping regulate blood pressure and improve blood vessel function. Rich in magnesium and fiber, these greens are also linked to better heart health. Incorporating them into meals by sautéing in olive oil or adding them to soups, casseroles, and salads can easily increase their consumption.

Legumes
Legumes, such as beans and lentils, are recognized for their cholesterol-lowering soluble fiber. Regular consumption of legumes has been associated with a reduced risk of cardiovascular disease. The convenience of canned beans makes them a quick addition to various dishes, contributing both protein and vegetable servings.

Olive Oil
Olive oil, a staple of the Mediterranean diet, is high in monounsaturated fats and antioxidants, which combat inflammation and lower LDL cholesterol. Diets rich in olive oil have been linked to a decreased risk of cardiovascular disease. Olive oil’s versatility allows it to be used in salad dressings, marinades, and drizzled over roasted vegetables or hearty soups and stews for added richness.

Soy Foods
Soy foods, such as tofu, edamame, and soy milk, provide high-quality protein and heart-healthy isoflavones. Research indicates that regular consumption of soy can reduce the risk of cardiovascular disease. Introducing soy foods gradually, like replacing dairy milk with soy milk or adding edamame to grain bowls, can make the transition easier.

Whole Grains
Whole grains retain the grain’s nutritious bran, germ, and endosperm, making them rich in fiber and antioxidants. These nutrients help lower blood pressure and cholesterol and reduce inflammation. Oatmeal, in particular, is recommended for its cholesterol-lowering fiber, beta-glucan. Substituting oatmeal for white bread or eggs may help protect against stroke.

Strategies to Improve Heart Health
Improving heart health involves simple, consistent lifestyle changes. Incorporating regular physical activity strengthens the heart, while a plant-based diet, mindful eating, and stress reduction contribute significantly to overall well-being.

The Bottom Line
Taking care of the heart begins in the kitchen. Stocking up on fatty fish, leafy greens, legumes, olive oil, soy foods, and whole grains ensures the availability of heart-healthy options.
Combined with lifestyle adjustments like daily physical activity and balanced eating, these changes form a powerful approach to heart health.
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