8 Best Foods for Heart Health

Beans and lentils, oats, and fatty fish are among the best foods for heart health. They are useful parts of an overall eating pattern that emphasizes fiber-rich plant foods, unsaturated fats and lean proteins rather than relying on any single food.

For drink choices that fit a similar approach, see the best drinks for heart health.

8 best foods for heart health

For questions about symptoms, the ai symptom analyzer may help you prepare for a medical conversation; it cannot diagnose a condition or replace emergency care.

The foods below are practical choices, not a precise ranking of their ability to prevent heart disease. A 2020 American Heart Association science advisory reviewed human research and recommended heart-healthy dietary patterns that emphasize foods such as vegetables, fruit, whole grains, nuts, lean proteins and liquid vegetable oils. The evidence for the overall pattern is more useful than a claim that any one food protects the heart on its own.

1. Beans and lentils

Beans and lentils provide fiber, including soluble fiber, which can help lower LDL cholesterol. They also offer plant protein, so using them in place of some processed or higher-fat meat can improve the mix of foods on your plate.

Try a half-cup serving of cooked beans or lentils in soup, a salad or a grain bowl. Choose no-added-salt canned beans when available, or drain and rinse regular canned beans to reduce sodium.

Evidence: Moderate for eating patterns that include fiber-rich plant foods. The advisory supports a healthy dietary pattern; it does not establish that beans alone prevent heart disease.

2. Oats

Oats contain a soluble fiber called beta-glucan that can help lower LDL cholesterol. Their fiber also makes them a useful whole-grain choice in place of a refined-grain breakfast.

Use a serving of cooked oatmeal for breakfast, or add oats to homemade food such as a bean patty. Choose plain oats and add fruit for sweetness rather than relying on heavily sweetened packets. As a broader goal, make at least half the grains you eat whole grains.

Evidence: Moderate for heart-healthy patterns that include whole grains. The cited advisory recommends whole grains as part of a pattern; it does not prove that oatmeal by itself prevents a heart attack.

3. Fatty fish

Fatty fish such as salmon, sardines and trout provide omega-3 fats and protein. Choosing fish instead of processed meat or some higher-saturated-fat meats can also improve the overall fat quality of a meal.

The American Heart Association recommends that adults eat fish twice a week, with a serving of cooked fish of about 3.5 ounces. Bake, grill or poach it, and check the sodium in canned or smoked products. People who are pregnant and parents choosing fish for children should seek advice about lower-mercury choices and appropriate portions.

Evidence: Moderate for a dietary pattern with lean protein and unsaturated fats. The cited advisory does not show that fish alone prevents heart disease.

4. Leafy green vegetables

Spinach, kale and other leafy greens provide fiber and nutrients such as potassium and folate. Adding vegetables can also help displace foods that are higher in sodium or saturated fat, depending on what they replace.

Add leafy greens to a salad, soup or cooked meal. A serving can be 1 cup of raw leafy greens or a half-cup of cooked vegetables; aim to make vegetables and fruit together about half your plate. Fresh and frozen greens can both fit, but check sauces and seasonings for added salt.

Evidence: Moderate for dietary patterns rich in vegetables. The advisory supports eating vegetables as part of an overall pattern, not using leafy greens as a treatment for a heart condition.

5. Whole fruit

Fruit provides fiber, particularly when eaten whole, as well as a range of nutrients. Replacing a sugary dessert or snack with fruit can reduce added sugar while adding foods recommended in heart-healthy patterns.

Choose an apple, orange, berries or another fruit you enjoy. A medium whole fruit or a half-cup of cut fruit is a practical serving. Fresh, frozen and canned fruit can all work; choose options without added sugar when possible.

Evidence: Moderate for patterns that include fruit alongside vegetables and other minimally processed foods. The cited advisory does not establish that a particular fruit is superior for preventing heart disease.

6. Unsalted nuts

Nuts provide unsaturated fats, fiber and plant protein. When they replace foods high in saturated fat, they can help improve the fat profile of an eating pattern.

Have a small handful of unsalted nuts as a snack, or add them to oatmeal or a salad. Nut butter can be another option; check the label for added salt and sugar. Nuts are energy-dense, so use them in place of another food rather than assuming that more is always better.

Evidence: Moderate for healthy dietary patterns that include nuts. The cited advisory recommends nuts within that pattern, but it does not establish a protective effect from any single type of nut.

7. Olive oil

Olive oil is rich in monounsaturated fat. Using it instead of a fat high in saturated fat, such as butter, can help lower LDL cholesterol; the substitution matters more than simply adding oil to what you already eat.

Use a small drizzle for cooking, on vegetables or in a salad dressing. Olive oil is one option among liquid vegetable oils, so choose an oil that suits your cooking and budget. It is still a concentrated source of energy, making a modest amount practical.

Evidence: Moderate for dietary patterns that favor liquid vegetable oils over sources of saturated fat. The advisory supports that broader pattern rather than promising that olive oil alone will prevent heart disease.

8. Plain low-fat yogurt

Plain low-fat yogurt supplies protein and calcium without as much saturated fat as full-fat versions. Choosing an unsweetened version also lets you control how much sugar is added.

Use a cup of plain low-fat yogurt as part of breakfast or a snack, with whole fruit or oats. Compare labels if you prefer flavored yogurt: products vary in added sugar. Lactose-free low-fat yogurt is an option for people who tolerate it better.

Evidence: Moderate for dietary patterns that include low-fat or fat-free dairy. The cited advisory includes those foods in its guidance, but it does not establish that yogurt itself prevents heart disease.

Which foods should you limit for heart health?

Limit processed meats, such as bacon and sausages, and choose beans, fish or other lean proteins more often. Also limit foods high in saturated fat, including fatty cuts of meat and foods made with substantial amounts of butter or cream. Replacing them with unsaturated fats is more useful than simply adding a recommended food to the same meal.

Watch sodium in packaged meals, soups, sauces and snacks. The American Heart Association recommends no more than 2,300 milligrams of sodium per day for adults; some people need an individual target from their clinician. Compare labels, because sodium can vary substantially between products that look alike.

Limit foods and desserts with large amounts of added sugar, and check labels rather than judging a product solely by its packaging. A 2023 review of ultra-processed foods discussed possible links with inflammation and cardiovascular health, but processing alone does not tell you whether a food fits your diet. For example, plain frozen vegetables and no-added-salt canned beans can be convenient choices.

Who should be careful, and when should you see a doctor?

If you have heart disease, heart failure, kidney disease, high blood pressure or diabetes, ask your clinician or a registered dietitian how to adapt these choices. Sodium, potassium, fluid and other needs can differ by condition; there is no single restriction that is right for everyone.

If you take warfarin, keep your intake of vitamin K-rich leafy greens consistent and discuss major dietary changes with your clinician. Do not stop or change medication because you have changed your diet. Avoid foods that trigger an allergy, and seek individualized advice about fish during pregnancy and for children; whole nuts can also be a choking hazard for young children.

Call emergency services immediately for new or unexplained chest pressure or pain, especially with shortness of breath, fainting, or discomfort spreading to the arm, back, neck or jaw. Do not use an online symptom tool in place of emergency care. For non-emergency symptoms or concerns about your heart risk, arrange a medical appointment rather than trying to manage them with food alone.