Packed with fiber, antioxidants, phytonutrients, and healthy fats, these nutritional powerhouses can help lower blood pressure, and reduce your risk of heart attack, stroke, and heart disease.  

The Importance of Heart-Healthy Superfoods

If you want to avoid hypertension—and associated cardiovascular crises like heart attack and stroke—take some advice from Hippocrates. The father of modern medicine famously said in 440 BC, “Let food be thy medicine.” 

While he may not have been familiar with the term “cardiovascular superfoods,” Hippocrates obviously knew what he was talking about. In 1978, physiologist Ancel Keys published the seminal Seven Countries Study, the world’s first multi-country study showing the correlations between diet and coronary heart disease. Since then, study after study has shown that a high fiber, phytonutrient-rich diet composed mostly of whole, plant-based foods can dramatically lower your risk of cardiovascular disease. This diet can also help control existing cardiovascular conditions like hypertension, high cholesterol, insulin resistance, and arterial stiffness.

The Power of a Plant-Based Diet

Overall, people who eat a lot of fruits and vegetables (~500 g/day) have a 22% lower risk of cardiovascular disease than people with low intake (0-40 g/day), according to a 2020 review in The International Journal of Obesity Supplements. 

Superfoods Your Heart Will Love

These cardiovascular superfoods are the MVPs of the Mediterranean diet and the Dash diet, two of the most popular heart-healthy diet plans out there.  

1. Oats and Barley

Whole grains like oats and barley contain beta-glucans, a type of soluble fiber that benefits heart health in many ways. In addition to lowering the body’s insulin response and boosting immunity, studies show that it can also lower cholesterol.

Other grains, such as rye, wheat and sorghum, contain beta-glucans but in smaller quantities than oats and barley. Seaweed, baker’s yeast and various species of mushrooms such as reishi and shiitake also contain beta-glucans.

According to the latest research, eating three grams of beta-glucans a day can reduce cholesterol by up to 15% and total cholesterol by nearly 9%. “While oats have the most beta glucans of any food—one and a half cups of cooked oatmeal supplies three grams—you can get the required dose by combining several different foods with less amounts throughout the day,” says Preventive Cardiology dietitian Michelle Routhenstein, MS, RD, CDE, CDN at EntirelyNoourished.com. For example, add a tablespoon of oat bran to your morning smoothie. Then, eat ½ cup of cooked barley for lunch or dinner. 

2. Wild Salmon

Fatty fish like salmon, mackerel, and sardines are excellent sources of long-chain omega-3 fatty acids. Studies show these unsaturated fats prevent heart attacks by helping the heart maintain its rhythm. According to the latest research, they also make blood less likely to clot, lower blood pressure, keep blood vessels healthy and less likely to narrow, reduce triglycerides, and lower inflammation.  

Salmon has the most long-chain omega-3s. So, the American Heart Association recommends adding a 3½-ounce serving to your diet at least two times a week. Be sure to choose wild salmon, as farm salmon is often contaminated with PCBs and other toxins.

3. Dark Leafy Greens

Dark leafy greens like spinach, kale, and collard greens are loaded with anti-inflammatory vitamins, minerals, and fiber. They are also a good source of nitrates, which have been shown to reduce blood pressure. “Ideally, you want to be eating one to two servings a day,” says Routhenstein. He notes that one serving is equal to one cup of raw greens or a half cup cooked. 

4. Unsalted Seeds and Nuts

A good source of cholesterol-friendly unsaturated fats and fiber, unsalted nuts like almonds, walnuts, hazelnuts and pecans contain high amounts of potassium, magnesium and other minerals known to reduce blood pressure. Studies have shown that eating a handful of nuts or seeds daily can help reduce cardiovascular disease risk. Walnuts, chia seeds and flax seeds also offer heart-healthy omega-3 fatty acids. Routhenstein recommends adding a tablespoon of these omega-rich seeds to a meal or snack. You should shoot for a total of three to five servings of nuts and seeds per week. 

5. Pistachios

While modest portions of all unsalted nuts can benefit heart health, pistachios may be the healthiest in regulating blood pressure.Studies show pistachios can reduce peripheral vascular resistance (tightening), as well as lower heart rate, blood pressure and cholesterol. A single helping a day—one ounce or about 49 kernels—was better at lowering blood pressure than two helpings, according to one study. Nuts are highly caloric, so sticking with one serving a day will also help you maintain a healthy weight.

6. Beans and Legumes

An excellent source of soluble fiber and blood sugar-stabilising protein, beans help reduce cholesterol levels, while helping to maintain a healthy weight by keeping you feeling full longer. A good source of fiber, gut-friendly prebiotics, protein, vitamins, and minerals, beans also help reduce inflammation and protect against cardiovascular disease. Canned varieties are typically high in sodium, so it’s far healthier to soak raw beans overnight before cooking them. If you must use canned, make sure to rinse beans before using them. 

7. Low or Non-Fat Yogurt

Though dairy consumption remains a hotly contested topic in nutrition circles, the AHA reports that associate low-fat dairy consumption with a lower risk of all forms of mortality, CVD, and obesity. If you are not lactose intolerant, Routhenstein recommends adding fermented, non-sweetened, non-fat greek yogurt to your diet. In addition to protein and calcium, yogurt contains probiotics, which can help gut microbiota (thus improving inflammatory conditions like atherosclerosis and hypertension). Some studies also suggest that whey protein improves insulin response, and reduces cholesterol, blood pressure and arterial stiffness (rigid artery walls that experts believe are an early biomarker for cardiovascular disease).

8. Avocados

Avocados are a good source of healthy unsaturated fats, fiber, and vitamins C, E, and K. According to a 2022 study published in the Journal of the American Heart Association, heavy avocado consumers  (≥2 servings/week) had a 16% lower risk of CVD and a 21% lower risk of coronary heart disease compared to people who ate none. This same study showed that substituting half a serving/day of margarine, butter, egg, yogurt, cheese, or processed meats with the same amount of avocado was correlated with a 16% to 22% lower risk of CVD. 

9. Tomatoes

Tomatoes are an excellent source of the antioxidant lycopene. Lycopene is a phytonutrient that has been shown to reduce the risk of cardiovascular disease. Tomatoes are also a good source of vitamins A and C, as well as fiber. The antioxidants in tomatoes become more bioavailable when you cook them. So, you are better off adding some marinara to your spiralized zucchini noodles than tossing raw ones in your lunchtime salad. Routhenstein also mentions that lycopene is found in watermelon and red bell peppers, which don’t need to be cooked.

10. Low-Sugar Berries

High in fiber, vitamins C and E, brightly colored berries like strawberry, raspberry blackberry and pomegranate contain phytonutrients that reduce inflammation throughout the body. A 2019 study published in the American Journal of Clinical Nutrition found that eating one cup of blueberries a day reduced arterial stiffness and increased levels of HDL (the “good” cholesterol).  The researchers estimated that it reduced the risk of coronary heart disease by 11.4 to 14.5%. Interestingly, no such improvement was observed in people who consumed only ½ cup of blueberries, so don’t be shy about loading up that Vitamix!  

11. Whole Grains

With soluble and insoluble fiber, B vitamins, minerals, and phytonutrients, whole grains have been shown to reduce the risk of cardiovascular disease, as well as improve cholesterol levels and blood sugar control. If you are sensitive to gluten, consider quinoa. High in fiber, protein, vitamins, and minerals, quinoa has been shown to improve cholesterol levels, reduce inflammation, and protect against cardiovascular disease and diabetes.

12. Olive Oil

Unlike tropical oils like coconut, palm, or palm kernel, which contain dangerous trans fats, cold-pressed virgin olive oil offers healthy fats and antioxidants that improve cholesterol levels, reduce inflammation, and protect against cardiovascular disease.

13. Garlic

High in vitamin C, B6, and allicin, a compound which has been shown to reduce cholesterol levels and blood pressure, garlic is also a great source of prebiotics, indigestible fiber that—along with probiotics—promotes a healthy microbiome, which reduces inflammation.  

14. Great Tea

Studies show plant-based compounds called catechins in green tea can reduce cholesterol and protect against cardiovascular disease, according to a 2015 meta-analysis in the International Journal of Cardiology. One word of caution: Green tea is best consumed in your daily diet, as there is some evidence that high dose supplements may be toxic to your liver, especially when consumed in complex formulations that combine green tea with other potentially hepatotoxic compounds. 

15. Beets

Beets and beetroot juice increase levels of nitric oxide, which has a vasodilatory (widening) effect on blood vessels, lowering blood pressure. According to a June 2022 report from the British Heart Foundation, they can also reduce inflammation in blood vessels in people with coronary heart disease. One easy way to add beets to your diet: Whip up a smoothie with ½ cup beetroot juice, 1 cup nonfat Greek yogurt, 1 cup frozen berries and a generous chunk of fresh ginger. The ginger helps mask the earthy flavor of the beetroot juice. 

16. Soybeans

A good source of plant protein, vitamins, minerals, and fiber, soybeans (including edamame and tofu) have been shown to reduce the risk of cardiovascular disease. They also improve cholesterol levels and blood sugar control. 

17. Dark Chocolate

Studies show epicatechin, a flavanol found in dark chocolate, may help reduce blood pressure, cholesterol, and inflammation. A Dutch study involving more than 55,000 people showed that just two to six ounces of cocoa per week also lowered the risk of developing an irregular heartbeat—a condition that dramatically increases your risk of having a stroke—by 20%. Keep in mind: milk chocolate does not contain much of this key cardiovascular flavanol so make sure you choose dark chocolate with at least 70% cacao. Also, chocolate is high in calories and saturated fat so stick with a modest portion (an ounce or two per day). 

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