Top 5 Foods for Heart Health

When it comes to keeping your heart healthy, everyday food choices matter. Leila Haghighat, M.D., a cardiologist at Sutter, recommends making heart-healthy foods the bulk of what you’re eating day-to-day while giving yourself room to enjoy treats every now and then.

Reach for these foods as part of a healthy diet to help lower your risk for coronary heart disease. 

1. Fatty Fish 

Fatty fish contains omega-3 fatty acids, which have a lot of heart-healthy benefits. “They help lower triglycerides and reduce inflammation, and some studies show that they can help prevent or reduce the likelihood of heart rhythm problems,” Haghighat says.

Some good options include:

• Salmon, especially the fattier types, like king salmon and sockeye salmon
• Sardines  
• Trout

Fatty fish may be especially good for you if you’ve already had a heart attack or stroke. Research has found that two servings a week may help reduce the risk of mortality by 20%. And taking over-the-counter omega-3 fatty acids supplements doesn’t seem to offer the same benefit. “There’s something about eating the fish itself that is especially beneficial that taking supplements is not,” Haghighat says.

2. Whole Grains 

Whole grains contain some fatty acids and are also rich in fiber. “Those are the two things that are particularly beneficial when it comes to heart health,” Haghighat says. Fiber is good for your heart because it helps you feel full, which may lead to weight reduction. And fiber can also lower LDL (bad) cholesterol.

In refined grains, these nutrients are stripped away during processing. Stick with whole grains, such as:

• Oatmeal
• Brown rice
• Quinoa
• Barley

Three servings of whole grains a day are associated with about a 20% drop in cardiovascular disease. “As much as you can incorporate them, the better,” Haghighat says.

3. Plant-Based Protein

“Protein is all the rage right now,” Haghighat says. “Everybody knows that you need protein to build muscle and that’s important for longevity.”

But animal-based protein is often high in saturated fat, and some highly processed types, like deli meats, may increase your risk of cancer.

Plant-based protein has a few advantages, compared to animal-based protein. Plant-based protein has fatty acids and fiber as well as a more favorable variety of amino acids. Those amino acids can help lower blood pressure.

Some good options include:

• Chickpeas
• Beans
• Tofu  
• Nuts

“Some studies show that substituting plant-based protein for animal-based protein is associated with lower risk of mortality,” Haghighat says. The more you can shift from animal-based protein to plant-based, the better.

4. Olive Oil

When you’re cooking with oil, reach for olive oil in place of butter or canola oil. Olive oil contains polyphenols, which are good for the heart in a lot of different ways. They help with blood pressure, cholesterol and insulin sensitivity, which regulates blood sugar and can lower your risk of developing diabetes.

Polyphenols are antioxidants, so they help stabilize plaque that builds up in the heart’s arteries and make it less likely that those plaques will cause a heart attack.

Extra-virgin olive oil is the top choice, but you can’t use it with high heat because it loses its benefits once it starts to smoke. “Non-extra virgin olive oil has a higher smoke point, and it’s still a healthier option than cooking with margarine or butter,” Haghighat says.

Studies show that a couple tablespoons of olive oil per day is associated with a reduction in cardiac disease.

5. Dark Chocolate

If you’re looking for a healthier sweet treat, Haghighat recommends dark chocolate. Like olive oil, dark chocolate is high in polyphenols.

Choose dark chocolate with at least 70% cacao. These varieties are prepared with less butter and sugar.