The Best Foods for Heart Health —Backed by Decades of Research

(Spoiler: they’re probably already in your kitchen.)

Let’s start with some good news. Heart health doesn’t require weird powders, extreme diets, giving up all joy in food, or a PhD in nutrition.  In fact, some of the best foods for your heart are the same foods that have been showing up in research for decades, quietly lowering risk while we were busy being distracted by the next food trend.

So, let’s talk about what actually helps your heart, why it works, and how to eat this way without overthinking it.

First: what “heart-healthy” really means

When we talk about heart health, we’re really talking about supporting healthy cholesterol levels, healthy blood pressure, healthy blood vessels, and healthy inflammation levels. Food doesn’t work like a medication, but patterns of eating absolutely influence heart disease risk, which remains the leading cause of death worldwide (WHO).

The good news?  The same food patterns show up again and again in the research. Which means if you set up healthier food patterns in your daily meals then that means a healthier heart for YOU!

The Best Foods for Heart Health (Science-Approved Edition)

These foods didn’t just win a popularity contest, they’ve earned their reputation.

🫘 1. Beans & Lentils (heart heroes in disguise)

Beans are consistently associated with lower LDL (“bad”) cholesterol, improved blood sugar control, and reduced heart disease risk. Why?  They’re rich in soluble fiber, which helps remove cholesterol from the body (Bazzano et al., 2011).  And yes, canned beans count. Just rinse them.

🌾 2. Whole Grains (your heart likes carbs)

Oats, barley, brown rice, quinoa.  Whole grains are linked to lower risk of heart disease, lower blood pressure, and improved cholesterol profiles.  Especially oats and barley, which contain beta-glucan fiber, shown to reduce LDL cholesterol (Whitehead et al., 2014). Your heart does not need to fear carbs. It also needs fiber which come naturally in whole foods like carbs.

🍓 3. Berries (small but powerful)

Blueberries, strawberries, raspberries, are all rich in polyphenols that support blood vessel function and reduce oxidative stress.  Studies show berry intake is associated with lower cardiovascular risk (Cassidy et al., 2013).  And what’s great is that frozen berries work just fine. Always. Plus, many times they are less expensive than fresh and last longer.

🥬 4. Leafy Greens

Spinach, kale, collards, arugula.  Leafy greens are associated with improved blood pressure, better arterial function, and reduced cardiovascular events, thanks to nitrates, antioxidants, and fiber (Blekkenhorst et al., 2018).  You don’t need a giant salad. A handful counts.

🥜 5. Nuts & Seeds (in reasonable amounts)

Especially walnuts, flaxseeds, and chia seeds. These foods provide healthy fats and compounds shown to improve cholesterol and reduce inflammation (Ros et al., 2018).  Key word here is reasonable. A small handful is plenty.

🧄 6. Garlic & Onions (everyday medicine cabinet)

Garlic has been shown to modestly lower blood pressure and improve cholesterol profiles.  Onions contribute flavonoids linked to cardiovascular protection (Ried et al., 2013).  Good news: they’re already in most kitchens.

🍵 7. Tea (especially green and black)

Tea contains compounds associated with improved blood vessel function and reduced heart disease risk (Hartley et al., 2013).  Drink it because you enjoy it, not because it’s a rule.

What matters more than any single food

Here’s the heart of the matter (yes, I went there):

👉 Heart health comes from patterns, not perfection.

Dietary patterns rich in whole plant foods are consistently associated with lower cardiovascular disease risk, while ultra-processed foods are associated with higher risk (Satija et al., 2017). This is about what you do most of the time, not every bite.

A simple heart-healthy plate

Think:

·      beans or lentils

·      whole grains

·      vegetables (especially greens)

·      fruit

·      small amounts of nuts or seeds

No tracking. No food guilt. Just repetition.

Where my FREE plan fits perfectly here

If you’re thinking: “I want to eat this way, but I need it to feel simple…”, I wanted to share with you that I created a free 7-day food plan designed to:

• support heart health

• lower inflammation

• stabilize energy and mood

• calm stress signals that affect the heart

It’s food-first, plant-based, and meant to support your heart and your nervous system, because those two are deeply connected.

👉 Download the free Heart-Supporting 7-Day Food Plan here: CLICK HERE

(Many people know it as my 7 Serotonin Reset, but this version focuses on heart health, calm, and consistency.)

Big takeaways (save this)

✔ Heart-healthy foods are simple and familiar

✔ Fiber plays a huge role in cholesterol management

✔ Whole grains belong on a heart-healthy plate

✔ Patterns matter more than perfection

✔ Calm, consistent nourishment supports the heart

Scientific References (Full Citations)

• World Health Organization. Cardiovascular diseases (CVDs).

• Bazzano, L. A., et al. (2011). Effects of legumes on cardiovascular risk factors. Archives of Internal Medicine, 171(14), 1304–1313.

• Whitehead, A., et al. (2014). Cholesterol-lowering effects of oat beta-glucan. American Journal of Clinical Nutrition, 100(6), 1413–1421.

• Cassidy, A., et al. (2013). Berries and cardiovascular disease risk. Circulation, 127(2), 188–196.

• Blekkenhorst, L. C., et al. (2018). Vegetable nitrate intake and cardiovascular health. European Journal of Epidemiology, 33, 593–603.

• Ros, E., et al. (2018). Nuts and cardiovascular disease. Nutrients, 10(3), 292.

• Ried, K., et al. (2013). Garlic and cardiovascular outcomes. Nutrition Reviews, 71(5), 282–299.

• Hartley, L., et al. (2013). Green and black tea for prevention of cardiovascular disease. Cochrane Database of Systematic Reviews.

• Satija, A., et al. (2017). Healthful vs unhealthful plant-based diets and cardiovascular disease. Journal of the American College of Cardiology, 70(4), 411–422.