Sink Your Teeth Into These 8 Heart-Healthy Foods

Ready to be your own heart superhero? Start by munching on some heart-healthy foods!

Along with getting regular exercise, managing stress and not smoking, eating the right foods can lower your risk of heart disease.

Here is what to include in your diet.

Seeds

Found in everything from crackers to oatmeal, flax seeds come from the flax plant and are high in fiber and omega-3 fatty acids, which can lower your risk of having an irregular heartbeat, lower triglycerides and even reduce the chance of plaque buildup in your arteries. Most nutrition experts recommend ground flaxseeds over whole, as ground are easier to digest.

Chia seeds come from a desert plant and have a mild, nutty flavor. They, too, are high in omega-3 fatty acids and fiber and are a strong source of plant-based protein, with one ounce containing about 4 grams. If eaten by themselves, chia seeds can stick to your mouth and throat, so you should mix them with a liquid like water, milk, or milk substitutes (almond milk, oat milk, etc.). Both chia seeds and flax seeds can be mixed into other foods like cereal and smoothies. Try this easy, low-ingredient raspberry chia seed pudding. Make sure to drink plenty of water to help with digestion.

Hot Tip: You can use chia seeds or flaxseed meal as a cholesterol-free, lower-fat alternative to eggs in baking. For one large egg, mix 1 tablespoon of flaxseed meal or chia seeds with 2-1/2 tablespoons of water and allow to sit for about 5 minutes. Both should thicken, and the chia seeds will have a gel-like consistency. Add your mixture to the recipe as you would an egg. This is not a 1:1 replacement, as flax eggs and chia eggs do not bind and stiffen quite like eggs do, but they are a great alternative in pancakes, muffins, cookies, quick breads and other baked goods.

Beans and Legumes

Beans are filled with minerals and fiber. That means they can make you feel full for longer. They’re also easy to find at the store. Try tossing chickpeas (also known as garbanzo beans) into sautéed vegetables or easily add them to soups and salads.

Black beans, black-eyed peas and legumes like lentils are also beneficial. If using canned beans, rinse them with water before eating them to remove some of the extra salt.

Bonus: Beans and legumes don’t have any saturated fat but are high in protein, so they are a great meat substitute.

Dark, Leafy Greens

Rich in nutrients, vitamins and minerals, leafy greens like kale, collard greens, bok choy, broccoli and spinach leave you feeling strong. They also contain folate, an important B vitamin that helps prevent heart disease, and carotenoids, which are beneficial antioxidants that can enhance your immune system.

Oats

This whole grain contains fiber, which can help with both heart and digestive health. When possible, choose steel-cut or old-fashioned rolled oats over instant, as these forms do not contain sodium, sugar or preservatives.

Olive Oil

Extra virgin olive oil is brimming with “good fat” – the monosaturated fat that can prevent heart disease. A study published in the New England Journal of Medicine found people at high risk for heart disease who followed a diet high in grains, fruits and vegetables and supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes and dying by 30 percent.

Nuts

Speaking of good fats, nuts like almonds, pecans, pistachios and walnuts have both mono- and polyunsaturated fats that can prevent heart disease. Walnuts are especially high in alpha-linolenic acid, a plant-based omega-3 fatty acid that can lower inflammation and improve your circulation. Walnuts may also help lower your bad (LDL) cholesterol levels. Avocados are another example of a food with “good fat.”

Berries

Blueberries and raspberries reduce inflammation (swelling, heat, redness) and pack a powerful nutrition punch because they are filled with antioxidants, potassium and vitamin C. Blueberries are extra helpful because they contain anthocyanin, a pigment that gives them that dark blue color. Studies show the pigment can lower the risk of heart disease.

Goji berries, also known as wolfberries, are like the Iron Man of the berry group. One ounce provides 2.5 mg of iron – about 14 percent of the iron you need each day. Goji berries can interact with some medications, so check with your doctor before adding them into your meal plan.

Salmon

High in omega-3 fatty acids, salmon and other fatty fish like mackerel, albacore tuna, lake trout and sardines are like the superheroes of superfoods. The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week. A serving equals 3.5 ounces of cooked or about ¾ cup of flaked fish.

With focus and determination, you can make your personal legacy a healthier one. It’s never too early or too late to work on your cardiovascular health.

Recipe Ideas

Now you know some of the important heart-healthy ingredients, so let’s put it all together and try out heart-healthy recipes from the American Heart Association.

Salmon with Honey-Balsamic Glaze: A delicious lunch or dinner choice that features the superhero, salmon.
Triple Berry Protein Smoothie: Great for any time of the day, it contains heart-healthy blueberries, raspberries and strawberries.
Fruity Oatmeal Yogurt Parfaits: A protein-packed breakfast featuring blueberries, strawberries, Greek yogurt and other yummy ingredients.
Red Lentils with Vegetables and Brown Rice: This easy, one-pot meal is flavored with lots of herbs and spices.
Valencia Orange Vanilla Frozen Yogurt: Satisfy your sweet tooth with this healthy, three-step treat.

Find many more recipes on the American Heart Association recipe page.

For savory international meals, watch the recipe demonstrations on the American Heart Association – Eastern States YouTube page.