12 Tasty Heart Healthy Foods

Fill your plate with these heart-healthy foods for a nutritional boost! Making sure your diet features a variety of food sources is an excellent way to promote long-term heart health.

1Salmon

Eating fatty fish like salmon twice a week provides your body with omega-3 EFAs which have been linked to supporting markers of cardiovascular health and vitality.¹

2Berries

Not only do berries have high polyphenol content, they also contain anthocyanins. These nutrients are known to promote healthy blood flow and to help maintain normal blood lipid levels .²

3Olive Oil

Olive oil is a great source of heart-healthy monounsaturated fatty acids. These healthy fats may support normal blood lipid levels while also delivering antioxidant protection and promoting general cardiovascular wellness.³ And olive oil isn't just great for cooking! Learn more in 20 Ways to Use Olive Oil Outside of the Kitchen. 

4Coffee

Antioxidants and caffeine are prevalent in this morning drink, which can help with more than simply perking us up when we're feeling tired.  The antioxidant polyphenols and caffeine found in  coffee have also been linked to heart health and may even promote longevity.⁴ Check out 8 Ways to Make Coffee Healthier for some creative ideas to help you get the most out of your morning Joe.

5Garlic

Besides being a delicious addition to recipes, garlic is full of nutritional benefits! When diced or chopped, garlic produces a sulfuric compound called allicin which, along with other nutrients, contributes to heart health by supporting healthy blood flow, blood lipid levels and a healthy blood glucose response.⁵

6Avocados

Avocados are a delicious and versatile way to support heart health, particularly when consumed regularly.⁶ Avocados also contain potassium (more than twice the amount in a banana), which can help maintain healthy blood flow.⁷ For an easy additional to your diet, try replacing vegetable oil with avocado oil when cooking.

7Oranges

Oranges are full of vitamin C and packed with other healthful nutrients. They contain potassium, an electrolyte that supports normal heart function and blood flow;⁸ and pectin, a fiber that supports healthy blood lipid levels.⁹

8Nuts

Nuts offer powerful heart health benefits as a source of both both monounsaturated and polyunsaturated fats, in addition to omega-3 fatty acids. Nuts also contain fiber and the amino acid L-arginine. Taken together, these nutrients contribute to cardiovascular health by supporting healthy blood lipid and blood flow levels, with L-arginine also being linked to healthy blood vessels.¹⁰

9Dark Chocolate

Arguably one of the tastiest foods on our list, dark chocolate offers potent antioxidant protection and has also been linked to strengthened cardiovascular health and wellness.¹¹

10Asparagus

Delicious and nutritious, asparagus is full of heart-healthy nutrients such as vitamin K, which supports arterial health by aiding in the transportation of calcium from the blood into bone tissues,¹² as well as fiber, a prebiotic which can help the body maintain healthy blood lipid levels.¹³

11 Red Wine

Although red wine is a beverage, it's still a heart-healthy addition you can make to your diet, in moderation. Red wine contains powerful antioxidants and other nutrients which have been linked to benefits for cardiovascular health and beyond.¹⁴

12Tomatoes

This colorful vegetable adds a unique flavor and texture to many recipes, whether whole or as a paste, and is also a superb source of nutrients such as lycopene, folate, vitamin C, vitamin E, beta-carotene, potassium and flavonoids. The heart health benefits of tomatoes include potent antioxidant protection in addition to supporting healthy blood flow and helping to maintain healthy blood lipid levels.¹⁵

By making sure your diet regularly includes these and other heart-healthy foods, you can provide your body with the nutritional support it needs to maintain cardiovascular health now and in the future!

You be well, now.

Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. How Eating Fish Helps Your Heart. Mayo Clinic. Read source

2. Berry Phenolic Antioxidants. Frontiers in Pharmacology. Read source

3. Is Extra Virgin Olive Oil Extra Healthy? Harvard Health Publishing. Read source

4. Drinking Coffee Linked to Healthier Hearts and Longer Lives. Harvard Health Publishing. Read source

5. The Health Benefits of Garlic. American Heart Association. Read source

6. Is Avocado Good for the Heart? British Heart Foundation. Read source

7. Avocado Has More Potassium Than Banana. United Press International. Read source

8. Oranges: Heart Health. Medical News Today. Read source

9. Citrus Pectin: Best Bet for Cholesterol Control? Dr. Weil. Read source

10. Nuts and Your Heart. Mayo Clinic. Read source

11. Is Dark Chocolate Healthy? Scripps Health. Read source

12. Vitamin K. British Medical Journal. Read source

13. Cholesterol. Mayo Clinic. Read source

14.  Red Wine and Resveratrol: Good for Your Heart? Mayo Clinic. Read source

15. Tomatoes and Cardiovascular Health. Critical Reviews in Food Science and Nutrition. Read source