Four tasty foods for your heart
Creamy, crunchy, sweet, and satisfying. These four foods bring big flavors to the table and may help support your heart, too. Just be mindful of any food allergies.
Eating for heart health isn't just about avoiding certain foods. It’s also about eating more of the ones that can help lower your risk. Here are four foods that may be worth adding to your rotation.
Salmon
Salmon is a popular fish for a reason. It's flavorful, easy to prepare, and packed with protein. It's also rich in omega-3 fatty acids, a type of healthy fat that may help lower blood pressure and triglyceride levels.
Salmon is not the only fish that offers these benefits. Other fatty fish, such as tuna, trout, and sardines, are also good choices. In fact, experts recommend eating fatty fish twice a week as part of a heart-healthy eating pattern.
Try grilling salmon for dinner, adding tuna to a sandwich, or baking fish with vegetables for an easy weeknight meal. If fish is not already on your menu each week, adding it can be a simple way to support your heart while enjoying satisfying, flavorful meals.
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Blueberries
Small but mighty, blueberries bring natural sweetness and vibrant color to your plate. They're also packed with fiber and antioxidants, making them a nutritious addition to your menu.
Blueberries are especially rich in anthocyanins, antioxidants that help protect the body's cells from damage and give blueberries their deep blue color. Research suggests that anthocyanins may help reduce inflammation in the body. Chronic inflammation can contribute to plaque buildup in the arteries, which may increase the risk of heart disease.
Strawberries, blackberries, and raspberries are also rich in these compounds.
Enjoy berries on top of oatmeal, mixed into yogurt, blended into a smoothie, or straight from the bowl as a snack. Frozen berries can be just as convenient and make it easy to keep some on hand year-round.
Walnuts
Walnuts are known for their rich, earthy flavor and satisfying crunch. Beyond their taste and texture, they offer a mix of nutrients that can support heart health.
But what really sets walnuts apart is their omega-3 content. They're one of the best plant-based sources of these healthy fats. Research suggests walnuts may help support healthy cholesterol levels and reduce inflammation, both of which are important for heart health.
Almonds, pistachios, and pecans are nutritious options, too.
Walnuts are easy to work into foods you may already be eating. Sprinkle them over oatmeal, salads, or yogurt, or enjoy a small handful as a snack.
Keep portions in mind. Nuts are nutrient-dense, so a little can go a long way.
Need help turning healthy ingredients into easy meals? Explore AvMed's interactive meal planning course for practical tips and recipe ideas.
Avocados
Avocados have earned their place as a favorite ingredient on everything from toast to tacos. Their creamy texture makes meals more satisfying, and they bring plenty of nutrition to the table.
Avocados are rich in monounsaturated fats, a type of unsaturated fat. Experts recommend swapping some saturated fats for unsaturated fats as part of a heart-healthy eating pattern. For example, mashed avocado can be used in place of butter on toast or as a creamy substitute for mayonnaise in some dishes. Research has also linked avocados with improvements in LDL, often called "bad" cholesterol, which plays a role in heart health.
One of the best things about avocados is how easy they are to use. Add slices to a sandwich, mix them into a salad, or mash them into guacamole.
Their mild flavor works with many foods, making avocados an easy addition to meals and snacks throughout the week.
Small changes, big impact
No single food can prevent heart disease. But the foods you choose to eat each day can make a difference.
Rather than trying to give your diet a complete makeover overnight, look for simple ways to build more heart-healthy foods into your routine. Small changes are often easier to stick with, and those choices can add up over time.
If you have questions about how a heart-healthy eating plan can work for you, talk with your physician or RN Case Manager.
See our sources:
Heart-healthy diet recs: American Heart Association and Mayo Clinic
Salmon: Cleveland Clinic
Blueberries: Cleveland Clinic
Walnuts: UC Davis Health and Harvard Health Publishing
Avocados: Harvard Health Publishing and Pennsylvania State University
