Heart-Smart Groceries to Keep on Hand
Shop for Your Heart
What you eat is a big part of staying healthy after a heart attack. There are a few diets that have proven heart benefits, like the Mediterranean and DASH diets. But many of them feature a lot of the same foods. When you head to the grocery store, make sure these items make it into your cart on a regular basis.
Salmon
This fish is packed with omega-3 fatty acids, a type of unsaturated fat that keeps your heart and blood vessels healthy. When possible, buy wild, organic salmon. It has more omega-3s than farm-raised fish. Other good choices are sardines, mackerel, herring, trout, and tuna. Aim for 2-3 servings a week.
Olive Oil
This oil’s nutrients include lignans, part of a group of antioxidants called polyphenols. They fight inflammation, a process that damages your heart and blood vessels. Olive oil is also rich in plant-based omega-3 fatty acids. It’s likely that the oil’s polyphenols and omega-3s work together to protect your heart.
Beans
They’re high in soluble fiber, which helps sweep cholesterol from your blood. That can limit the plaque buildup in arteries that leads to heart attacks. They come in a rainbow of colors -- white, black, red kidney, green lima, navy, and more. If you buy them canned, make sure the label says there’s no added salt. Better yet, make your own from dried beans. Many cook quickly in boiling water after you’ve soaked them for a few hours or overnight.
Other Legumes
Dried yellow and green split peas, lentils of all colors, and other legumes help lower your cholesterol. They also make great swaps for meat. That’s because they have protein but less unhealthy saturated fats than meat. You can skip the presoaking with many lentils. Enjoy them in salads, soups, and many Asian recipes.
Nuts
These nutrient powerhouses offer heart-healthy fats and coenzyme Q (CoQ10), an antioxidant that almost all your organs and tissues need. Aim for 5 servings a week of a mix of choices like almonds, hazelnuts, walnuts, and pine nuts. One study found you can get more heart benefits by adding walnuts and fatty fish in your diet to double up on omega-3s.
Seeds
Good things come in these small packages. Flaxseeds are rich in omega-3s, lignans, and fiber. One to 2 tablespoons a day should be enough. Eat them ground instead of whole so that your body can digest more of their nutrients. Chia seeds deliver omega-3s, fiber, and protein. Eat them whole or sprinkle on yogurt or oatmeal. For snacking, sunflower seeds are a tasty way to get phytosterols, plant chemicals that lower cholesterol.
Berries
Blueberries, raspberries, strawberries, and blackberries all get high marks for heart health because of their various polyphenols, the antioxidants that fight inflammation. They also give the fruits their bright colors. Berries are low enough in calories that you can make them your go-to snack every day.
Apples and Pears
Both are rich in flavonoids, another type of plant-based nutrient with antioxidant action to help protect your heart. They also have soluble fiber to help lower bad cholesterol. Both fruits are part of the Nordic Diet, an alternative to the Mediterranean diet for people living in cold climates.
Tomatoes
The chemical lycopene that gives tomatoes their red hue is a powerful nutrient that fights high blood pressure, clogged arteries, and inflammation. It also helps rebalance good and bad cholesterol levels. Watermelon, papaya, red grapefruit, and guava also are good sources of lycopene. Some studies found that you may get more lycopene from cooked than raw tomatoes, especially when you prepare them with olive oil.
Leafy Greens
Studies show that nitrates, naturally found in spinach, chard, kale, and similar veggies, can play a role in heart health. Your body converts them to nitric oxide and uses it to boost blood flow and keep arteries clear. Beets and radishes also are good sources of nitrates. A salad or a side dish of greens can help you hit the recommended five servings of vegetables a day.
Cauliflower
Cruciferous vegetables like cauliflower, cabbage, broccoli, and Brussels sprouts serve up great heart-health benefits. That’s thanks to their sulfur compounds, the same chemicals that give off a strong smell during cooking. Garlic, onions, shallots, leeks, and chives also have sulfur compounds.
Oatmeal
This whole grain is an easy way to add soluble fiber to your diet -- 1 cup has about 4 grams of fiber. Other whole grains like brown rice and barley are good sources, too. They also deliver potassium, which helps lower blood pressure.
Avocado
This creamy-fleshed fruit is high in healthy unsaturated fat as well as fiber and potassium. Studies have found that an avocado a day can lower bad cholesterol. They’re also a great source of the antioxidant lutein. Mashed avocado makes a great veggie dip and sandwich spread. Just watch your portions, since avocados have more calories than many fruits.
Sources Medically Reviewed on 11/17/2022 Reviewed by James Beckerman, MD, FACC on November 17, 2022
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SOURCES:
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American College of Cardiology: “Eat Smart for a Healthy Heart.”
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Cleveland Clinic: “Heart-Healthy Power Foods, Can You Eat Too Much Avocado?”
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Harvard Health: Legumes: “A quick and easy switch to improve your diet.”
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Atherosclerosis: “Lutein exerts anti-inflammatory effects in patients with coronary artery disease.”
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Reviewed by James Beckerman, MD, FACC on November 17, 2022
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THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.