A heart-healthy eating pattern can help manage important risk factors, including LDL (“bad”) cholesterol, blood pressure, blood sugar, triglycerides, and excess body weight.
Food is part of your heart treatment plan but it does not replace prescribed medications or medical care.
Your Heart-Healthy Nutrition Goals
Focus on foods and habits that can help:
- Lower or maintain healthy LDL cholesterol
- Support healthy blood pressure
- Improve blood sugar control
- Support a healthy body weight
- Maintain healthy triglyceride levels
- Reduce intake of saturated fat, sodium, and added sugars
- Increase fiber and nutrient-rich foods
Build a Heart-Healthy Plate
Use the Plate Method for most meals:
½ plate Non-starchy vegetables
- Broccoli
- Spinach and other leafy greens
- Cauliflower
- Carrots
- Bell peppers
- Tomatoes
- Green beans
- Zucchini
- Mushrooms
- Cabbage
- Asparagus
¼ plate — Protein
- Salmon, tuna, trout, or other fish
- Skinless chicken or turkey
- Beans and lentils
- Tofu
- Eggs
- Lean cuts of meat
¼ plate — High-fiber carbohydrates
- Oatmeal
- Brown or wild rice
- Quinoa
- Barley
- Whole-grain bread
- Whole-wheat pasta
- Corn
- Beans and lentils
- Sweet potatoes
Add a small amount of a heart-healthy unsaturated fat, such as olive oil, nuts, seeds, or avocado.
Functional Foods for Heart Health
“Functional foods” are foods that provide health benefits beyond basic nutrition because they contain nutrients or naturally occurring compounds that may support cardiovascular health.
01
Oats & Barley
- Oats and barley are rich in soluble fiber, including beta-glucan.
- Oatmeal for breakfast
- Overnight oats
- Barley in soups
- Barley as a side dish instead of refined grains
Tip: Choose plain oats rather than flavored oatmeal with lots of added sugar.
02
Beans & Lentils
Beans, lentils, and chickpeas provide fiber, plant protein, vitamins, and minerals.
- Black beans
- Kidney beans
- Chickpeas
- Lentils
- Split peas
- Pinto beans
Use them in soups, salads, chili, grain bowls, or as a replacement for some of the meat in a meal.
03
Fatty Fish
Fatty fish provide omega-3 fatty acids and are an excellent replacement for foods higher in saturated fat.
- Salmon
- Sardines
- Trout
- Herring
- Mackerel
A practical goal for many adults is fish about twice per week, especially when it replaces less heart-healthy protein sources.
Choose baked, grilled, or broiled fish rather than deep-fried fish.
04
Oats & Barley
Nuts and seeds provide unsaturated fats, fiber, and other nutrients.
Good choices include:
- Walnuts
- Almonds
- Pistachios
- Pecans
- Chia seeds
- Ground flaxseed
- Choose unsalted nuts when possible
Because nuts are calorie-dense, a small handful is usually enough.
05
Extra-Virgin Olive Oil
Extra-virgin olive oil is rich in monounsaturated fat and plant compounds.
Use it:
- In salad dressings
- For light sautéing
- Over vegetables
- In place of butter when appropriate
The goal is to replace saturated fats with unsaturated fats, not simply add more oil to the diet.
06
Berries
Berries provide fiber and polyphenols.
Good choices include:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
Add berries to:
- Plain oatmeal
- Plain Greek yogurt
- Salads
- Smoothies without added sugar
Frozen berries without added sugar are also a convenient option.
07
Frozen berries without added sugar are also a convenient option.
Whole fruits provide fiber and a variety of vitamins, minerals, and plant compounds.
Choose:
- Apples
- Pears
- Oranges
- Kiwi
- Peaches
- Plums
- Berries
Choose whole fruit instead of juice whenever possible.
08
Foods With Plant Sterols
Some foods are fortified with plant sterols/stanols, which can help lower LDL cholesterol when consumed regularly as part of an appropriate diet.
These may include certain:
- Fortified spreads
- Fortified yogurts
- Fortified orange juices
Check the Nutrition Facts label and discuss their use with your healthcare professional, particularly if you are already receiving cholesterol-lowering treatment.
09
Psyllium & Other High-Fiber Foods
Psyllium is a soluble fiber that can help support healthy LDL cholesterol levels.
Food sources of soluble fiber include:
- Oats
- Barley
- Beans
- Lentils
- Apples
- Citrus fruits
If considering a psyllium fiber supplement, discuss it with your healthcare professional, especially if you take medications, have difficulty swallowing, or have gastrointestinal conditions.
Choose Healthier Fats
Choose more often:
Olive oil
Avocado
Nuts and seeds
Fatty fish
Nut butters without added sugar or excessive sodium
Limit:
Butter
Large amounts of ghee
Coconut oil
Fatty cuts of beef and pork
Bacon and sausage
Full-fat processed meats
Fried foods
Commercial baked goods
Important: “Natural” does not automatically mean heart healthy. Foods high in saturated fat can still raise LDL cholesterol.
Watch Your Sodium
Too much sodium can contribute to high blood pressure.
Limit:
Processed meats
Canned soups
Nuts and seeds
Frozen meals
Chips and salty snacks
Fast food
Restaurant foods
Pickles
Salted nuts
Packaged sauces and dressings
Try this instead:
Use garlic, onion, lemon, vinegar, black pepper, herbs, and spices to add flavor without relying heavily on salt. When buying packaged foods, compare the sodium on the Nutrition Facts label.
Limit Added Sugar & Refined Carbohydrates
Limit foods and drinks high in added sugars, such as:
Regular soda
Sweet tea
Energy drinks
Candy
Cookies
Cakes
Donuts
Ice cream
Sweetened coffee drinks
Also limit large portions of refined carbohydrates such as white bread, refined pasta, and highly processed snack foods. Choose whole grains and high-fiber carbohydrates more often.
Start With Small Changes
You do not have to change your entire diet overnight. Start with 2–3 realistic changes, such as:
- Eat vegetables with lunch and dinner
- Replace butter with olive oil when appropriate
- Eat fish instead of processed meat
- Add oats, beans, or lentils regularly
- Choose unsalted nuts instead of chips
- Drink water instead of sugary beverages
- Choose whole fruit instead of juice
- Read Nutrition Facts labels for saturated fat and sodium
❤️ Remember
Your everyday food choices can support your heart health. A pattern built around vegetables, fruits, whole grains, beans, fish, nuts, seeds, and unsaturated fats, while limiting saturated fat, sodium, added sugar, and highly processed foods, can help improve cardiovascular risk factors.