Heart-Healthy Foods

For a healthy and strong heart, add foods like salmon, spinach, chickpeas, sardines, and wine to your diet.

Chickpeas

Legumes are ideal for a heart-healthy diet. Black, red, lima, navy, pinto, and chickpea beans are all rich in cholesterol-lowering fiber. Chickpeas are also high in vitamin B6, which helps lower homocysteine levels. High homocysteine levels indicate an increased risk of heart disease.

Sardines

This underrated fish is a powerhouse of nutrients. It contains omega-3 fatty acids, like other fatty fish, but canned sardines have soft bones, providing an additional source of calcium and vitamin D. Both help reduce the risk of cardiovascular disease (in addition to strengthening bones).

Leafy vegetables

A magnesium-rich diet can help lower blood pressure, lower triglyceride levels, and increase "good" HDL cholesterol. Magnesium-rich foods include leafy greens such as spinach and Swiss chard, as well as sweet potatoes, quinoa, and cashews.

Wine

Whether you prefer red or white wine, research shows that moderate amounts of any alcohol can help reduce the risk of coronary heart disease. According to the US Dietary Guidelines, women and men are allowed up to one drink per day. One drink is defined as 350 ml of beer, 150 ml of wine, and 45 ml of 40% ABV spirits, such as vodka or rum.

Milk

Research shows that foods high in calcium and vitamin D can reduce the risk of heart disease by up to 15%. Research also shows that most people don't drink enough milk daily. Add it to smoothies, cereal, and coffee, or drink a glass of milk with meals and snacks.

Salmon

Fatty fish like salmon and tuna are rich in omega-3 fatty acids, which help lower triglyceride (blood fat) and total cholesterol levels. Salmon also contains vitamin B12, which helps reduce the risk of coronary heart disease.

Almond

Adding almonds to your diet has been shown to reduce both "bad" and total cholesterol. These nuts can also help lower C-reactive protein levels, another risk factor for cardiovascular disease.

Oatmeal

Oatmeal contains soluble fiber, which helps lower cholesterol. You're likely using rolled oats, but consider other oat forms, such as oat bran, flour, and whole grain oats.