Heart Healthy Grocery List and Recipe Ideas You’ll Love
Heart disease is the number one cause of death in the United States, making it critical to pay attention to your heart health. Diet is a big contributor to heart disease risk. Learn more about heart healthy foods to ensure your heart and blood vessels continue to work at their peak.
What Is a Heart Healthy Diet?
Cardiology researchers have done scientific studies to identify the diet that most lowers heart disease risk. A heart healthy diet is high in fruits and vegetables, whole grains containing dietary fiber, lean meats, and healthy fats. The heart healthy diet limits processed foods, foods containing added sugars, and excess salt.
We’ve compiled a list of heart healthy foods to improve your diet. As you consider a heart healthy diet plan, remember that the optimal diet does not need to be expensive. For example, choosing frozen fruits and vegetables can be a cost-effective alternative to fresh produce. Frozen fruits and vegetables are typically preserved at their peak freshness. They have all of the same nutrients as their fresh counterparts, but at a fraction of the cost.
Best Heart Healthy Foods to Incorporate Into Your Diet
As you switch to a heart healthy diet, consider these nutritional powerhouses.
Walnuts
Walnuts help your body maintain healthy cholesterol levels and can reduce blood pressure. Plus, they are an excellent source of healthy fats. Walnuts are rich in alpha-linolenic acid (ALA), a plant-based form of omega-3 fatty acid.
To add more walnuts to your diet, have a handful as a snack mid-morning or mid-afternoon. This can keep your blood sugar levels stable and promote satiety. Or, for a nutritious meal, consider this chicken kale Waldorf salad. Loaded with heart healthy leafy green vegetables, it is topped with 1/4 cup walnut halves, making it a great way to get more of these beneficial nuts in your diet.
Cold Water Fatty Fish
One of the best foods for a heart healthy diet is cold water fatty fish. This category includes fish like:
Salmon
Mackerel
Tuna
Herring
Sardines
These fish are a great source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Getting plenty of omega-3 fatty acids helps to lower blood pressure, decrease cholesterol, and reduce triglyceride levels. Aim to eat at least two servings of fatty fish each week.
One recipe option is a heart healthy sesame salmon bowl. With seasoned salmon, sesame seeds (another good source of omega-3s), avocado, and other vegetables, this bowl is filling and tasty.
Leafy Green Vegetables
One recent scientific study found that participants who ate at least a cup of leafy green vegetables each day had 12 to 26% lower risk of cardiovascular disease by the end of the study. Leafy greens are a good source of nitrates, which may promote healthy blood pressure.
One easy way to boost your intake of these heart healthy foods is in a salad. Try an Italian salad with lemon vinaigrette, which includes spring mix salad greens, olives, pepperoncini peppers, mushrooms, and red onion.
If salads aren’t your thing or you still struggle to incorporate leafy greens into your heart healthy diet, consider adding them to a shake. Our vegetable shake recipe includes carrots, kale, pear, cucumber, zucchini, and ginger for an exciting twist.
Whole Grains
Whole grains are the cornerstone of a heart healthy diet. At Mighty Health, we encourage our users to eat moderate amounts of whole grain foods, swapping them for processed foods and refined grains. The reason whole grains are among the best heart healthy foods is that they are rich in dietary fiber. That is because they include the entirety of the grain, including the fiber-rich bran portion. Dietary fiber helps to keep blood cholesterol levels in the healthy range. Plus, getting plenty of dietary fiber lowers your risk for high blood pressure, heart disease, stroke, and even type 2 diabetes.
One thing many Mighty Health members love about whole grain foods is that they help them stay fuller, longer. Dietary fiber helps you feel full, so you won’t immediately have an energy crash or cravings for foods. Plus, whole grains are a great source of B vitamins, iron, magnesium, and selenium, which promote immune health.
When looking for whole grain products, seek out:
Steel cut or old fashioned oatmeal
Brown rice
Buckwheat
Millet
Amaranth
For a fun breakfast idea, try this overnight oats recipe. Switching to these overnight oats from a flavored oatmeal packet cuts out added sugar and keeps you feeling fuller.
Berries
Berries are a great source of phytonutrients, plant-based chemicals that reduce inflammation and promote heart health. All kinds of berries, including strawberries, raspberries, blackberries, lingonberries, and more, contain antioxidants. Plus, they are delicious and easy to incorporate into a heart healthy diet.
Eat a handful as a snack, throw some in your next smoothie, or add a few to your morning oatmeal. Berries also make great salad toppings. Try this spinach strawberry salad with balsamic poppy seed dressing for a decadent, summery salad.
Avocados
Avocados are a great source of healthy fats. Not all fats are created equal. Saturated fat increases plaques in your blood vessels, while polyunsaturated and monounsaturated fats are among the healthiest for your heart. Avocado is one of the best sources of monounsaturated fats.
This avocado tuna salad recipe combines two heart healthy foods to create a nutritional powerhouse. The recipe is a great source of healthy fats and protein, keeping you full for longer.
Legumes
A heart healthy diet should include lean meats in moderation. Switching to plant-based protein such as legumes can help to jazz up weekday staple meals.
Legumes include:
Beans
Peas
Chickpeas
Lentils
These foods are high in protein and dietary fiber, making them great for heart health.
Pack some roasted chickpeas for a quick snack, or throw them on a salad for extra crunch. If you’re looking for a healthy weeknight meal, this crockpot black bean soup is simple to make but packed with heart healthy nutrients.
Asparagus
Asparagus is one of nature’s superfoods. A 1-cup serving of asparagus contains more that one gram of soluble fiber, which lowers your risk of heart disease. Plus, asparagus contains lots of antioxidants that lower inflammation and improve blood vessel health.
Try asparagus in a creamy vegetable risotto for a recipe that feels indulgent but is part of a heart healthy diet.
Eggs
Eggs are among the top heart healthy foods. Many people worry that eggs will increase blood cholesterol levels, but that is actually a myth. Although eggs do contain some cholesterol, 75% of your blood cholesterol levels are due to cholesterol made by your own cells. What you eat makes up a much smaller percentage, so moderate consumption of eggs is a heart healthy choice.
Eggs are high in protein, low in saturated fat, and are a good source of vitamin D – all good reasons to eat more eggs. Try these veggie egg cups made in a muffin tin. They are healthy, filling, and super simple to make.
Foods to Avoid When Following a Heart Healthy Diet
When following a heart healthy diet, it is just as important to know which items do not make the heart healthy foods list. In general, it’s best to avoid these foods due to their unhealthy effects on heart health:
Processed foods. Processed foods are often high in partially hydrogenated oils and other unhealthy foods. Steer clear of processed meats (including many lunch meats), instant breakfast cereals, potato chips, and supermarket baked goods.
Unhealthy oils. Oils can be a good source of healthy fats. However, canola oil, margarine, and partially hydrogenated oils add calories to your meal, increase saturated fat intake, and have a negative effect on your health.
Fast food. Fast food meals are processed and often contain high levels of salt and added sugar, both of which harm heart health.
Fried foods. Fried foods are often prepared with hydrogenated oils, which contain saturated fat and trans fat. These can increase your blood cholesterol levels.
Mighty Health Can Help You Choose Heart Healthy Foods to Add To Your Diet
To learn more about which foods are best for your heart, download the Mighty Health app today. You’ll be paired with a personal health coach who can help you adapt your diet to incorporate more heart healthy foods. You’ll also have a library of our favorite recipes at your fingertips, making it easy to boost your nutrition, lose weight, and keep your heart healthy. Join the Mighty Health family today!