What Foods Are Included in a Heart Healthy Diet?

November 27, 2025 •

3 min read

According to the American Heart Association, a healthy diet is one of the most effective ways to promote heart health and reduce the risk of cardiovascular disease. Choosing wisely what foods are included in a heart healthy diet can significantly lower risks like high blood pressure, elevated cholesterol, and other contributing factors.

Quick Summary

A heart-healthy diet emphasizes a variety of whole grains, fruits, vegetables, and lean proteins, with an emphasis on limiting saturated fats, trans fats, sodium, and added sugars. Key components include plant-based foods, omega-3 rich fish, and low-fat dairy. It focuses on nutrient-dense, minimally processed options to support cardiovascular function.

Key Points

Emphasize Fruits and Vegetables: These are rich in fiber, vitamins, and antioxidants that help lower blood pressure and protect arteries.
Choose Whole Grains Over Refined: Opt for oats, brown rice, and whole-wheat products to boost fiber and reduce heart disease risk.
Favor Lean and Plant-Based Proteins: Include fish rich in omega-3s, legumes, and skinless poultry to minimize saturated fat intake.
Incorporate Healthy Fats: Prioritize monounsaturated fats from olive oil and polyunsaturated fats from nuts, seeds, and fatty fish.
Limit Sodium, Saturated Fats, and Added Sugars: Reduce intake of processed meats, high-fat dairy, and sugary beverages to protect your heart.
Control Portion Sizes: Being mindful of how much you eat is as important as what you eat to maintain a healthy weight and support heart health.
Use Herbs and Spices Instead of Salt: Seasoning foods with natural herbs, spices, and citrus reduces reliance on sodium.
Focus on Whole Foods: Prioritize minimally processed foods and prepare meals at home to control ingredients and sodium levels.

Building a Foundation with Fruits, Vegetables, and Whole Grains

The cornerstones of a heart-healthy diet are fruits, vegetables, and whole grains, which provide essential vitamins, minerals, fiber, and antioxidants. A high intake of these plant-based foods is associated with a lower risk of cardiovascular disease. Fiber, in particular, plays a critical role in lowering LDL (“bad”) cholesterol and promoting healthy digestion.

Colorful Vegetables for Cardiovascular Support

Leafy greens like spinach, kale, and collard greens are excellent sources of vitamin K and nitrates, which help protect arteries and promote healthy blood vessel function. Beets are also rich in nitrates, which the body converts to nitric oxide to improve blood vessel function and decrease inflammation. Other beneficial options include broccoli, carrots, and tomatoes, which contain lycopene, a potent antioxidant. Eating a wide variety of colors helps ensure a broad spectrum of nutrients.

The Importance of Whole Grains

In contrast to refined grains, which are stripped of their fibrous bran and nutrient-rich germ, whole grains retain all three parts of the kernel. This makes them a superior source of fiber and B vitamins. Regularly replacing refined grains with whole grains like oats, brown rice, whole-wheat pasta, and quinoa can lower the risk of heart disease. The beta-glucan fiber found in oats and barley is especially effective at reducing blood cholesterol.

Choosing Lean Proteins and Healthy Fats

Protein is a necessary component of a balanced diet, but the source and preparation method matter greatly for heart health. Similarly, understanding the difference between healthy fats and unhealthy fats is crucial for managing cholesterol levels.

Lean Protein Sources

Fish and Seafood: Cold-water, fatty fish like salmon, mackerel, and herring are high in omega-3 fatty acids, which help reduce blood fats called triglycerides and lower the risk of heart disease.
Legumes and Beans: Excellent plant-based protein options, including lentils, chickpeas, and black-eyed peas, offer fiber and contain no cholesterol.
Skinless Poultry: When consuming meat, opt for lean cuts of poultry like skinless chicken or turkey breast.
Low-fat Dairy and Eggs: Choose fat-free or low-fat dairy products and incorporate eggs in moderation.

Healthy Fat Sources

Unsaturated fats—monounsaturated and polyunsaturated—are the preferred fat source for a healthy heart. These can improve blood cholesterol levels and ease inflammation.

Monounsaturated Fats: Found in olive, canola, and peanut oils, as well as nuts like almonds and avocados.
Polyunsaturated Fats: Found in fatty fish, walnuts, and flaxseeds.

Limiting Harmful Fats and Sodium

To complement the addition of beneficial foods, it is equally important to limit or avoid foods high in saturated fat, trans fat, sodium, and added sugars.


Nutrient Type	Recommended	Limited/Avoided
Fats	Unsaturated fats (olive, canola oil, avocados, walnuts)	Saturated fats (butter, fatty meats, full-fat dairy), Trans fats (partially hydrogenated oils)
Proteins	Lean poultry, fish, beans, lentils, nuts, low-fat dairy	Processed meats (sausage, hot dogs), fatty cuts of red meat, full-fat dairy
Grains	Whole grains (oats, brown rice, whole-wheat bread)	Refined grains (white bread, pastries, sugary cereals)
Preparation	Baking, grilling, steaming, seasoning with herbs	Frying, using excess salt or sugary sauces, pre-packaged mixes

Conclusion: A Holistic Approach to Heart Health

What foods are included in a heart healthy diet is not about strict elimination but about making smarter choices consistently. By prioritizing a variety of fruits, vegetables, whole grains, and lean protein, you provide your body with the nutrients it needs to support cardiovascular function. Limiting processed foods, excessive sodium, and unhealthy fats further reinforces this healthy pattern. Adopting such a dietary lifestyle, much like the Mediterranean or DASH eating plans, is a sustainable and enjoyable path to long-term heart wellness. Small, consistent changes, such as swapping white bread for whole wheat or using herbs instead of salt, can have a significant cumulative impact. Ultimately, building a diet rich in plant-based, fiber-filled, and lean protein options is the key to protecting and nourishing your heart for years to come.

For more comprehensive information on cardiovascular health, you can visit the American Heart Association website. American Heart Association

Making Heart-Healthy Choices a Habit

To truly embrace a heart-healthy diet, focus on incorporating fresh, whole foods while reducing processed options. Meal planning, reading nutrition labels, and cooking more meals at home are practical steps. For instance, you can use canned beans and vegetables, provided they are low-sodium, and rinse them to further reduce salt content. Flavoring foods with herbs, spices, and citrus can add flavor without the need for added salt. Remember that healthy eating is a journey, and consistent, mindful choices are what matter most for long-term health.

Frequently Asked Questions

Leafy greens like spinach and kale, beets, broccoli, and tomatoes are excellent for heart health. They provide vitamin K, nitrates, and antioxidants that benefit your arteries and blood pressure.

The best protein sources include fatty fish (salmon, tuna), legumes (beans, lentils), and skinless poultry. Plant-based proteins are also highly recommended.

No, a heart-healthy diet should include healthy unsaturated fats found in olive oil, avocados, nuts, and seeds. You should, however, limit or avoid unhealthy saturated and trans fats.

To reduce sodium, use fresh foods instead of processed or canned options. Flavor meals with herbs, spices, and lemon juice instead of salt, and read labels to choose low-sodium products.

Lean, unprocessed red meat can be included in moderation. The key is portion control, choosing leaner cuts like sirloin, and limiting processed red meats like sausage and bacon, which are linked to higher heart disease risk.

Whole grains benefit the heart by providing fiber, which helps lower LDL ('bad') cholesterol. They also help manage blood pressure and support a healthy weight, which are important for cardiovascular health.

The Mediterranean diet is a specific type of heart-healthy eating pattern. It emphasizes whole grains, fruits, vegetables, and lean protein, with a notable focus on extra virgin olive oil and nuts, while limiting red meat and sweets.

You should limit or avoid foods high in saturated and trans fats (fatty meats, butter, tropical oils), added sugars (sugary drinks, sweets), and high levels of sodium (processed foods, canned soups).