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We’ve all heard the saying, “Food is medicine”—and when it comes to heart health, it couldn’t be more true. Your daily food choices have a direct impact on your risk for high blood pressure, heart disease, stroke, and even conditions like type 2 diabetes and certain cancers. If you want to protect your heart, it starts with what’s on your plate.
In this guide, we’ll break down the best and worst foods for your heart, provide cardiologist-backed advice, and help you make smart, sustainable lifestyle choices to boost your heart health.
Build a Strong Foundation: Two Key Heart Health Habits
1. Practice Portion Control
You don’t need a food scale or measuring cups to keep portions in check. Use these simple visual guides to estimate healthy portion sizes:
- Lean protein: Palm of your hand
- Starches (rice, pasta, potatoes): One closed fist
- Fats (oils, butter): Tip of your thumb
- Cheese: Size of your full thumb
- Fruits: One cupped hand
- Vegetables: Two cupped hands
Try using a smaller plate, like a salad plate, to avoid overeating.
2. Stay Physically Active
Cardiologists recommend at least 150 minutes of moderate exercise per week. Activities like brisk walking, cycling, swimming, or dancing can improve your heart’s strength and help lower blood pressure.
For best results, combine aerobic exercise with strength training two days a week. This helps improve circulation, control weight, and reduce stress—key components for long-term cardiovascular health.
Worst Foods for Your Heart (Avoid These!)
Some common foods can wreak havoc on your heart. Limit or avoid:
1. Fried Foods
Loaded with trans fats and saturated fats, fried foods contribute to plaque buildup in your arteries and raise your risk for heart disease and stroke.
2. Sugary Beverages
Sodas and sweetened drinks spike your blood sugar and increase triglycerides. Switch to water, or infuse with lemon, berries, or cucumber for flavor.
3. Refined Grains
White bread, white rice, and regular pasta lose nutrients during processing and convert quickly into sugar. Choose whole grains instead.
4. Processed Meats
Bacon, sausage, and deli meats are high in sodium and saturated fat. They raise cholesterol levels and are linked to a higher risk of heart disease.
5. Excess Salt and Alcohol
Too much salt raises blood pressure. Too much alcohol raises triglycerides. Both increase your risk for heart-related complications.
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Best Foods for Your Heart (Eat More of These!)
To support a healthy heart, focus on foods that are low in sodium, sugar, and unhealthy fats, and rich in fiber, antioxidants, and healthy fats.
1. Leafy Greens
Spinach, kale, and Swiss chard are full of vitamin K and nitrates, which help lower blood pressure and improve artery function.
2. Fatty Fish
Salmon, tuna, and mackerel are high in omega-3 fatty acids, which reduce inflammation and lower your risk for heart disease.
3. Whole Grains
Brown rice, quinoa, oats, and whole wheat products provide fiber, which helps regulate blood sugar and lower LDL (“bad”) cholesterol.
4. Legumes and Nuts
Beans, lentils, chickpeas, and nuts (like almonds and walnuts) are rich in plant protein and heart-healthy fats.
5. Healthy Oils
Olive oil and avocado oil are rich in monounsaturated fats that lower harmful cholesterol levels and protect your arteries.
6. Low-Fat Dairy
Opt for nonfat or low-fat options like Greek yogurt and part-skim cheese to get calcium and protein without excess fat.
Pro Tip: Think “Lean and Green”
- Choose lean proteins like chicken, turkey, tofu, or fish
- Fill half your plate with vegetables
- Limit saturated fats by cooking with heart-healthy oils
- Replace desserts with fresh fruit for a naturally sweet treat
Heart Health Support at BASS Medical Group
At BASS Medical Group, our expert cardiologists and nutritionial advice from our Primary Care Providers can help you take control of your heart health. Whether you need guidance on dietary changes, support managing blood pressure, or help building an exercise routine, we’ll create a personalized plan just for you.
Schedule an appointment with our heart health team
Learn more about our Cardiology Services
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