New Study: 6 Foods to Eat for a Healthy Heart

Paula Gallagher on
A number of foods can greatly contribute to good heart health.

A healthy heart is essential for a long and fulfilling life. The good news is that you can improve your cardiovascular health by incorporating certain foods into your diet. While exercise and other lifestyle changes are critical, nutrition also plays a crucial role in keeping your heart healthy.

A recent study has found that not eating enough of six key foods in combination is associated with a higher risk of cardiovascular disease (CVD) in adults. Consuming fruits, vegetables, legumes, nuts, fish and whole-fat dairy products is key to lowering the risk of CVD, including heart attacks and strokes. The study also found that a healthy diet can be achieved in various ways, such as including moderate amounts of whole grains or unprocessed meats.

6 Food Groups to Include in Your Diet

    1. Fruits

    Eating fruits that are rich in antioxidants can help reduce inflammation, which in turn can improve heart health. Berries, in particular, are excellent choices due to their high antioxidant content. Bananas, apples, and oranges are also fantastic options because they are rich in fiber, helping to lower cholesterol levels.

    2. Vegetables

    Vegetables that are high in potassium, such as sweet potatoes, spinach, and avocado, can help regulate blood pressure. Leafy greens, such as kale and collard greens, are also good sources of magnesium, which is associated with a lower risk of heart disease.

    3. Nuts

    Nuts are a heart-healthy snack that is high in fiber, protein, and unsaturated fats. Almonds, walnuts, cashews, and pistachios are some of the best options. Eating a handful of nuts as a snack each day will help keep your heart healthy.

    4. Legumes

    Beans and lentils are excellent sources of protein, fiber, and plant-based nutrients that can help improve cardiovascular health. Including legumes in your diet can help lower blood pressure and reduce the risk of coronary heart disease.

    5. Fish

    Fatty fish, such as salmon, mackerel, and sardines, are an excellent source of omega-3 fatty acids. Omega-3s have been linked to a lower risk of heart disease, reduced inflammation, and improved cardiovascular health. Aim for at least two servings of fatty fish each week.

    6. Whole Fat Dairy

    Surprisingly, whole-fat dairy products, such as milk, cheese, and yogurt, can help improve cardiovascular health, especially when consumed in moderation. Whole-fat dairy products are a great source of calcium and vitamin D, crucial nutrients that support heart health.

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