Heart Healthy Foods

What Your Heart Needs

Feeding your body well is important to your heart. To lower your risk of cardiovascular disease, choose a variety of foods rich in nutrients and low in fat, salt and added sugar. A heart-healthy eating plan will include the five food groups:

  • Vegetables
  • Fruits
  • Grains
  • Protein
  • Dairy

The nutrients (and calories) you need will change throughout your life. Reading nutrition labels can help you make sure you’re getting the nutrients your body needs at all life stages.

Although your food choices don’t have to be perfect every day – it’s the overall pattern that matters – here are the daily recommendations to aim for:

Vegetables – 5 servings

Choose at least 5 servings, or 2 ½ cups total, each day of vegetables in as many varieties (and colors!) as you can, including dark green, red and orange varieties. Vegetables offer an array of vitamins, minerals and antioxidants – plus fiber – that work to improve blood vessel function and to lower cholesterol and blood pressure.

Eating vegetables that are in season and locally available is best, but frozen, canned and dried produce can be just as nutritious. Drain and rinse canned vegetables or choose those without added salt.

Vegetable

Nutrients

Asparagus

B6, folate, fiber

Bell Peppers

B1, B2, B6, folate, C fiber

Bok Choy

B6, C, K, calcium, fiber

Broccoli

B6, C, E, K, folate, fiber

Carrots

A, C, fiber, carotenoids

Spinach, watercress, Swiss chard, romaine, kale, beets and mustard greens

A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber 

Potato (with skin)

B6, C, potassium, magnesium, fiber 

Sweet potato

A, C, E, copper, fiber

Tomato

A, C, E, potassium, fiber

Acorn or butternut squash

A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber

Fruits – 4 Servings

The flavonoids that give fruits their appealing colors offer anti-inflammatory properties that can promote cardiovascular health. Fruit is also packed with vitamins, minerals and fiber.

Eat 4 servings, or about 2 cups total, each day of fresh, frozen, canned or dried fruit. Drain and rinse canned fruits or choose those packed in their own juices or water instead of heavy syrup. One cup of 100% juice, without added sugar, can count as one of your daily servings; however, juice lacks the fiber provided by whole fruits and vegetables.

Fruit

Nutrients

Apples

C, fiber

Apricots

A, C, E, K, fiber

Bananas

B6, C, magnesium, potassium, fiber

Berries

C, folate, manganese, potassium, fiber

Cantaloupe

A, B6, C, folate, potassium, fiber

Citrus

A, B6, C, folate, potassium, fiber

Kiwi

C, E, magnesium, potassium, fiber

Peaches

C, E, K, fiber, potassium

Pumpkin

A, C, E, fiber, folate, magnesium, omega-3 fatty acids, potassium, selenium, zinc

Grains – 3 to 6 Servings

It’s important to choose whole grains, which have all parts of the grain intact and are rich sources of fiber and nutrients. Whole grains have been shown to help reduce the risk of cardiovascular disease and many other serious health concerns.

Eat 3 to 6 servings, about 3 to 6 ounces total, each day of whole grains such as barley, brown rice, millet, oatmeal (avoid instant), popcorn and whole wheat bread, crackers and pasta.

Grains

Nutrients

Barley

A, B2, protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc

Brown rice

B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc

Bulgar

fiber, niacin, magnesium, manganese, selenium

Flaxseed

fiber, iron, omega-3 fatty acids

Oatmeal

soluble fiber, magnesium, manganese, potassium, zinc

Wheat germ

B1, E, niacin, folate, magnesium, manganese, potassium, zinc

Protein – 1 to 2 servings

Your body requires protein both as an energy source and to maintain vital organs, including your heart. Most Americans get plenty of protein, but unfortunately the source often is red meat, which is high in saturated fat and can increase the risk of cardiovascular disease.

Consider choosing protein from plant sources: nuts, seeds, beans, peas or lentils. When you do eat meat, choose lean cuts and skinless poultry; avoid processed meats such as cold cuts, bacon and sausage. Fish and seafood are also good lean protein options; varieties like salmon and tuna also offer omega-3 fatty acids that may be helpful in protecting against heart attacks.

Eat 1 to 2 servings, about 5 ½ ounces total, of protein per day, making sure throughout the week to include at least 5 ounces of nuts, seeds, beans, peas or lentils and 6 to 8 ounces of seafood.

Protein

Nutrients

Salmon: fresh or canned pink

B6, B12, D, phosphorus, potassium, selenium, omega-3 fatty acids

Natural peanut butter

E, protein, fiber, niacin, magnesium, phosphorus

Eggs

D, B6, B12, protein, iron, potassium

Black-eyed peas

B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc

Kidney beans

B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids

Lentils

B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc

Dairy – 3 Servings

Most adults should have 3 servings, or about 3 cups total, per day of low-fat and fat-free dairy foods.* This can include dairy substitutes made with nuts, grain or soy that are fortified with calcium and vitamin D and have no added sugar. Avoid dairy substitutes containing coconut oil, palm oil or palm kernel oil, which are high in saturated fats.

Fat-free and 1% milk provide more nutrients than whole or 2% milk and are lower in calories, saturated fat and cholesterol.

* For nutritional needs of children under age 2, consult with a health care provider.

Dairy

Nutrients

Milk

B1, B12, D, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc

Cheese

folate, magnesium, manganese, protein

Yogurt

B1, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc

Fats and Oils

Some fats and oils can have a place in a heart-healthy diet too! Oils containing monounsaturated and polyunsaturated fats can lower the risk of cardiovascular disease when they are used in moderation (less than 3 tablespoons a day) and in place of unhealthy saturated fat such as butter, cream, cheese and mayonnaise. Monounsaturated and polyunsaturated fats have been shown to reduce unhealthy triglycerides and LDL cholesterol in the blood while increasing healthy HDL cholesterol.

It’s important to choose liquid plant oils and cooking sprays, which contain less saturated fat:

  • Canola
  • Corn
  • Olive
  • Peanut
  • Safflower
  • Soybean
  • Sunflower 
  • Vegetable (a blend of plant oils)

Avoid solid fats (butter, shortening, lard and stick margarine) and coconut and palm oils, which are high in saturated fats.

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