Some foods for a healthier heart

Although the term “heart-healthy” might suggest bland, tasteless bites, the truth is far from that. In fact, some of the tastiest foods contain the most nourishing nutrients and minerals to protect your ticker.

If you’re looking to boost your heart health, you should prioritize plenty of vegetables, fruits, healthy fats, and whole grains. Eat at least five servings of fruits and vegetables, in a variety of colors, every day. A few all-stars: sweet potatoes, tomatoes, dark greens, and beans. They’re all rich in potassium, which helps keep blood pressure steady.

Remember to pace your calories. It’s easy to eat more than our bodies need. “Be aware of what you eat and drink, but portion out your calories so you feel good,” says Stephanie Coulter, M.D., a cardiologist at the Texas Heart Institute in Houston.

Here are a handful of other heart-healthy foods to reach for often.

1. Heart-booster #1: Guacamole

Avocados contain healthy fats. Researchers found that people who ate a daily diet that included avocados for five weeks saw improvement in their LDL (or “bad”) cholesterol levels.

2. Heart-booster #2: Tuna

Fish is high in protein and is a source of essential vitamin D. The American Heart Association recommends two servings a week. Albacore tuna contains omega-3 fatty acids, which are good for a steady heartbeat and reduced triglycerides. Make a tuna sandwich on whole-wheat bread and add a slice of cheese for calcium.

3. Heart-booster #3: Nuts

Eating a handful of nuts twice a week can help prevent cardiovascular problems, according to a Harvard University study. Walnuts are a good source of heart-healthy omega-3s.

4. Heart-booster #4: Dark chocolate

If you’re going to have an occasional treat, one containing compounds that help lower blood pressure is hard to top. Dark chocolate may also lower the risk of atrial fibrillation (an irregular heart rate), according to a large study published in the journal Heart. Choose chocolate with 70 percent or more cacao and keep the serving to a 1-inch square.

5. Heart-booster #5: Berries

Berries are high in phytonutrients, which may lower the risk of heart disease, stroke, and Alzheimer’s disease. “As a person with diabetes, I like strawberries because they have a very low glycemic impact,” says Marina Chaparro, a registered dietitian and diabetes educator in Miami. One cup meets close to the entire recommended daily amount of vitamin C; strawberries are also high in folate, potassium, and fiber.

6. Heart-Booster #6: Apples and pears

An apple (or a pear) a day really does keep the doctor away. Research suggests eating these fruits (which are also high in fiber and vitamin C) regularly can lower the risk of heart disease.

A smart plan: The Mediterranean diet

It turns out that the traditional diet of people who live in the Mediterranean region can be very good for the heart. Studies show that eating like people do in Italy and Greece improves cholesterol and reduces the risk of heart disease. The closer people adhered to a Mediterranean approach to eating, the lower their risk of sudden cardiac death, according to a 2021 study published in the Journal of the American Heart Association.

So, what does this eating style look like? It includes plenty of vegetables and fruits (7 to 10 servings a day) and is rich in whole grains and healthy fats. Think: whole-grain bread instead of white bread, and olive oil instead of butter. People in these areas tend to eat red meat only a few times a month but enjoy fish at least once a week. Overall, aim to fill your plate with:

• Vegetables and fruits
• Whole grains
• Lean protein, like fish and chicken
• Olive and canola oils
• Herbs and spices instead of salt
• Nuts

There are plenty of options for treats that will treat your heart right. The key is to enjoy the variety while monitoring caloric intake.