7 Heart-Healthy Foods Your Cardiologist Wishes You'd Eat More of & Which to Avoid

When it comes to heart health, the choices on your plate can be just as important as the medicines in your cabinet.  

In fact, the American Heart Association claims that by following a heart-healthy diet, you can lower your risk of dying from cardiovascular disease by as much as 28%. 

While you can’t change certain risk factors for heart disease, like age or family history, what you eat can have a powerful impact on your cholesterol, blood pressure, and overall wellness.

Not sure where to start? Follow these cardiologist diet tips on the seven best foods for cardiovascular health, plus the foods you should limit or avoid.

Why Diet Matters for Heart Health

The American Heart Association projects that 61% of adult Americans will develop cardiovascular disease by 2050, mainly due to rising rates of high blood pressure, obesity, and diabetes.

But nutrient-rich, heart-healthy foods can help counter these trends by:

• Lowering LDL (“bad”) cholesterol
• Raising HDL (“good”) cholesterol
• Reducing blood pressure
• Preventing inflammation in blood vessels
• Keeping arteries healthy

Cardiologists view nutrition as a key defense against heart disease. A balanced diet not only fuels the heart but also reduces the long-term risk of cardiovascular issues.

7 Heart-Healthy Foods Cardiologists Recommend

Integrating other foods can be challenging when you’ve been eating relatively the same way for a while. However, knowing which heart-healthy foods to aim for can help eliminate guesswork and make the transition much easier.

1. Leafy Greens (Spinach, Kale, Arugula)

Leafy greens are high in nitrates, which can help boost blood flow and lower blood pressure. They’re also packed with antioxidants and fiber, which protect your arteries. Try tossing spinach into your morning smoothie or adding a side salad to dinner.

2. Fatty Fish (Salmon, Mackerel, Sardines)

Rich in omega-3 fatty acids, fatty fish, like salmon, can help reduce inflammation and triglycerides, and decrease the risk for arrhythmias, or irregular heartbeats. Experts recommend eating fatty fish at least twice a week.

3. Berries (Blueberries, Strawberries)

Berries are high in polyphenols, which are plant compounds that help lower blood pressure and combat oxidative stress. Sprinkle them over yogurt, blend them into a smoothie, or enjoy them as a simple, sweet snack.

4. Whole Grains (Oats, Brown Rice, Quinoa)

The fiber in whole grains helps cut down on LDL cholesterol and improve digestion. Swap refined grains like white bread for oatmeal at breakfast or quinoa in your lunch salad.

5. Nuts (Walnuts, Almonds)

Nuts provide heart-healthy fats, magnesium, and plant-based protein. Eating a small handful a few times a week is linked to lower rates of heart disease. Just be mindful of portion sizes and opt for unsalted varieties.

6. Olive Oil (Extra Virgin)

Using olive oil instead of butter can reduce your intake of saturated fats. Olive oil contains anti-inflammatory and antioxidant compounds that support vascular health, making it a key player in the heart-healthy Mediterranean diet.

7. Legumes (Lentils, Chickpeas, Black Beans)

Legumes are rich in fiber, plant protein, and potassium, all of which help reduce blood pressure and cholesterol levels. They’re also a satisfying, budget-friendly addition to soups, salads, and main dishes.

What Foods to Avoid for Heart Health

Just as some foods heal, others can harm. Limiting these items can help lower your heart disease risk: 

• Processed meats: Bacon, sausage, and deli meats are high in sodium, preservatives, and saturated fat, all of which stress the cardiovascular system.
• Refined carbs and sugars: White bread, pastries, soda, and candy cause blood sugar spikes and may contribute to obesity and diabetes, both of which raise heart disease risk.
• Trans fats and hydrogenated oils: Often found in packaged snacks and baked goods, these fats increase LDL cholesterol levels and lower HDL cholesterol.
• Excess salt: Too much sodium can raise blood pressure and strain your heart. Aim for less than 2,300 mg of sodium daily, or less if you have high blood pressure.

Take Control of Your Heart Health—One Bite at a Time

Choosing foods that prevent heart disease doesn’t mean giving up flavor. It just means giving your body the nutrients it needs to thrive. 

Adding more leafy greens, fatty fish, whole grains, and other nutrient-packed foods to your meals while cutting back on processed and high-sodium snacks will make a difference for your cardiovascular health.

At The Cardiovascular Center of Florida, our cardiologists don’t just treat heart disease, they help you prevent it. Whether you’re looking to manage risk factors, address symptoms, or receive tailored diet and lifestyle guidance, our team is here to support your journey toward better heart health.

Schedule an appointment today to meet with a board-certified cardiologist and start building your plan for a stronger, healthier heart.