Heart-Healthy Foods: What to Eat and What to Avoid

Reviewed by: Dr. Manoj Pawar
Chief Medical Officer at Mutual of Omaha

Key takeaways:

• Heart disease is the leading cause of death in the United States¹, and diet plays a major role in heart health.
• Heart-healthy diets prioritize fruits, vegetables, whole grains, and seafood, which provide nutrients, fiber, and antioxidants that support cardiovascular health.
• Omega-3 fatty acids found in fatty fish may help reduce inflammation and support healthy heart function.
• Limiting foods high in saturated fat, sodium, refined grains, and added sugars may help support heart health.
• Lifestyle factors like stress management and mental well-being can also support overall heart health.

How diet affects heart health

The standard American diet contains far more salt, saturated fat, refined grains, and added sugars than experts recommend¹. Over time, these dietary habits can negatively impact several key factors linked to heart disease, including:

• Blood pressure
• Triglycerides
• Cholesterol levels
• Inflammation

And though life expectancy has improved dramatically over the last century, many Americans today struggle with chronic conditions such as heart disease — linked to risk behaviors that include poor nutrition. In fact, heart disease is the leading cause of death in the US².

Why is a heart healthy diet important for cardiovascular health

A healthy heart means an improved chance of living a long, active life with the people you love. Following a heart-healthy diet reduces the levels of cholesterol in your blood, which lowers your risk of coronary heart disease. The best part is that many heart-healthy foods are available almost anywhere, relatively inexpensive and easy to cook.

As Chief Medical Officer at Mutual of Omaha, Dr. Manoj Pawar explains, "It is never too late to start; even if you already have hypertension or pre-diabetes, simple dietary changes can dramatically improve your heart health."

Best foods for heart health

Heart-healthy foods tend to be rich in vitamins, antioxidants, fiber, and minerals, and low on fats and sugars. Here are some examples:

It should come as no surprise that leafy green vegetables are great for you. Spinach, kale, and collard greens are high in dietary nitrates and vitamin K, which help reduce arterial stiffness and blood pressure. These greens are also powerhouse sources of minerals; as Dr. Pawar explains, "Potassium and magnesium help relax blood vessel walls at a molecular level, which helps lower overall blood pressure."

Fruits like blackberries, blueberries, strawberries, watermelons and apples come loaded with powerful nutrients, fiber, and antioxidants. They help reduce cholesterol levels, high blood pressure and oxidative stress linked to cardiovascular disease.

Common whole grains like whole wheat, brown rice, oats, rye, and barley help protect the heart from cardiovascular disease. They are high in fiber and unlike refined carbohydrates, contain all three nutrient-rich parts of the grain. As Dr. Pawar explains, "think of fiber as a sponge; it absorbs cholesterol in the gut and prevents it from being reabsorbed into the bloodstream." Consuming these whole foods reduces the risk of cardiovascular diseases³ like stroke and metabolic syndrome.

Just make sure you’re purchasing foods with actual whole grains in them. When shopping, look out for labels that say ‘whole grain’ or ‘100% whole wheat’, rather than ‘wheat flour’ or ‘multigrain’.

The American Heart Association recommends consuming a serving (3.5 ounces) of cooked fatty fish twice a week⁴. Salmon, tuna, mackerel, herring, lake trout, and sardines are all great sources of high-quality lean protein and contain omega-3 fatty acids.

How omega-3 fatty acids support heart health

Omega-3 fats help to:

• Build cell membranes in the body and the brain
• Reduce inflammation
• Lower the risk of irregular heartbeats, stroke, and arterial plaques
• Improve brain health

If you avoid eating fish, talk to your doctor about taking an omega-3 supplement like fish oil, algae oil, or krill oil.

Is dark chocolate good for your heart?

Dark chocolate may support heart health because it contains flavanols — a compound that's been associated with a lower risk of heart disease⁵, insulin resistance and high blood pressure.

How flavanols support heart health

Flavanols help to:

• Lower blood pressure
• Reduce inflammation
• Improve blood vessel function

Of course, moderation is key here. So, while a small piece of high-quality dark chocolate is healthy for you, eating a whole bar after dinner is not going to do your heart any favors. Dr. Pawar warns, "dark chocolate with high levels of flavanols may offer small blood pressure benefits, though those benefits can disappear when the chocolate is heavily processed."

What foods are bad for heart health?

A heart-healthy diet includes choosing nutritious foods while limiting those that can contribute to heart disease. If your doctor allows it, the following foods are best enjoyed only in moderation:

1. Refined grains or flour-based foods like white bread, pasta, baked goods (made with all-purpose flour) or egg noodles
2. Foods high in trans fats like butter, lard, whole cream and full-fat dairy products
3. Red meats such as beef, veal and lamb, deep-fried meats, marbled meats and organ meats
4. Highly processed meats like bacon, salami, pastrami and sausages
5. Salty foods like french fries, chips and most packaged snacks

When opting for substitutes for these items, Dr. Pawar advises, "Be cautious of 'healthy' swaps. Some foods may seem like healthier options, but they're still highly processed or rely on ingredients high in saturated fats to replace what's been removed." Staying mindful of these trade-offs can help better support long-term health.

Best diets for heart disease

The Mayo Clinic recommends dietary patterns that emphasize whole foods, healthy fats, and nutrient-dense ingredients⁶. Two of the most commonly recommended approaches are:

• DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on reducing sodium while increasing foods rich in potassium, calcium, and magnesium. The diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy to help lower blood pressure.
• Mediterranean Diet: Centers on plant-based foods, whole grains, nuts, olive oil, and seafood, while limiting red meat and processed foods. This eating pattern is associated with improved cholesterol levels and a lower risk of heart disease.⁷

Heart healthy meal examples

Using the heart-healthy foods and diet patterns mentioned above, here are a few simple meal ideas that support cardiovascular health:

• Mediterranean Salmon Bowl: Grilled salmon served over quinoa with spinach, roasted broccoli, cherry tomatoes, and a drizzle of olive oil and lemon.
• Fiber-Rich Breakfast Bowl: Oatmeal topped with blueberries, sliced bananas, walnuts, and a sprinkle of flaxseeds for added omega-3s and fiber.
• Plant-Focused Dinner Plate: Stir-fried vegetables like cabbage, carrots, and garlic served with brown rice and sautéed shrimp or edamame, finished with avocado slices for healthy fats.

How to improve your heart health

You don't have to overhaul your entire life to see results. While it's important to open yourself up to new foods and heart-healthy ingredients, Dr. Pawar notes that a truly successful health plan "focuses on what is doable now," suggesting that "small, steady wins" are far more effective than overnight lifestyle changes.

Start improving your heart health today by:

• Swapping your fats: Replace butter or lard with heart-healthy oils such as olive or avocado oil.
• Following the "one-veggie" rule: Include at least one serving of fruits or vegetables with every meal.
• Watching portion sizes: Using smaller plates can help visualize healthy serving sizes and prevent overeating.
• Hydrating wisely: Replace sugary sodas or juices with water.
• Prioritizing "doable" movement: Start with a 10-minute walk after dinner. As Dr. Pawar suggests, these small actions build the momentum needed for long-term heart disease reversal.

Finally, as you prepare for a heart-healthy future for yourself and your loved ones, don't forget to take care of your mental and emotional health. Stress can be a major contributor to heart disease.

Taking steps to improve your heart health today can have a lasting impact on your future. Mutual of Omaha provides the tools, guidance and coverage options you need to feel more confident along the way.

Explore Medicare and life insurance solutions to help support a healthier, more secure tomorrow.

Expertly reviewed by: Dr. Manoj Pawar

Chief Medical Officer, Mutual of Omaha

Dr. Manoj Pawar, MD, FAAFP, is a board-certified family physician and Chief Medical Officer at Mutual of Omaha. He brings over two decades of clinical and executive experience with a focus on preventive care, public health and empowering physicians and patients with the tools they need to live their best lives. Dr. Pawar completed his undergraduate degree at Northwestern University, his medical degree at McGill University in Montreal, and his specialty training at the University of Colorado. He’s a Fellow of the American Academy of Family Physicians, and a member of Delta Omega, the Public Health honor society.

Sources

1. U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
2. Centers for Disease Control and Prevention. (n.d.). Heart disease facts and statistics. https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
3. American Heart Association. (2023, June 22). Heart disease, stroke deaths down, yet still kill more in U.S. than any other cause. https://newsroom.heart.org/news/heart-disease-stroke-deaths-down-yet-still-kill-more-in-u-s-than-any-other-cause
4. Miller, V., Mente, A., Dehghan, M., Rangarajan, S., Zhang, X., Swaminathan, S., … Yusuf, S. (2018). Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE): A prospective cohort study. The Lancet, 390(10107), 2037–2049. https://pubmed.ncbi.nlm.nih.gov/29771736/
5. American Heart Association. (n.d.). Fish and omega 3 fatty acids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
6. American Heart Association. (2019, February 12). Are there health benefits from chocolate? https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-chocolate
7. Mayo Clinic Staff. (2023). Mediterranean diet: A heart healthy eating plan. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801