15 Heart-Healthy Foods to Add to Your Diet

Your heart works continuously to keep blood flowing throughout your body, and the foods you eat can play an important role in supporting cardiovascular health. A heart-healthy diet does not require expensive superfoods or complicated recipes. Instead, it focuses on eating more vegetables, fruits, whole grains, beans, nuts, fish, and other minimally processed foods while limiting excess sodium, added sugar, saturated fat, and highly processed foods.

The 15 heart-healthy foods in this guide can fit into many healthy eating patterns, including Mediterranean-style and DASH-style diets. According to the National Heart, Lung, and Blood Institute (NHLBI), the DASH eating plan emphasizes vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans, nuts, and vegetable oils while limiting foods high in saturated fat and added sugar.

The American Heart Association's 2026 dietary guidance also emphasizes vegetables and fruits, whole grains, healthy protein sources, unsaturated fats, minimally processed foods, and lower intake of added sugars and sodium as key features of a heart-healthy dietary pattern.

What Makes a Food Heart-Healthy?

There is no single food that can prevent heart disease by itself. Your overall eating pattern matters more than any individual ingredient.

Many heart-healthy foods provide dietary fiber, unsaturated fats, potassium, magnesium, vitamins, minerals, and other nutrients while being relatively low in saturated fat, added sugar, and sodium.

The NHLBI recommends vegetables, fruits, whole grains, low-fat or fat-free dairy, fish, beans, nuts, and vegetable oils as important components of a heart-healthy eating pattern.

The American Heart Association similarly recommends a variety of vegetables and fruits, whole grains, healthy protein sources such as fish and legumes, nuts, and healthier unsaturated fats.

15 Heart-Healthy Foods to Add to Your Diet

1. Oatmeal

Oatmeal is a simple heart-healthy breakfast choice. It provides dietary fiber and can be an easy way to include more whole grains in your diet.

The American Heart Association lists oats among whole-grain foods that can contribute to a heart-healthy eating pattern.

Choose plain oats rather than heavily sweetened varieties. Add berries, banana, walnuts, or other fruit for additional flavor and nutrients.

2. Salmon

Salmon is a nutritious source of protein and omega-3 fatty acids. Fatty fish can be a useful replacement for foods higher in saturated fat.

The American Heart Association recommends including fish such as salmon, mackerel, herring, and trout in a heart-healthy eating pattern and suggests eating fish at least twice a week as a replacement for less healthy protein choices.

Try baked, grilled, or steamed salmon rather than deep-fried fish.

3. Walnuts

Walnuts provide unsaturated fats, protein, fiber, and other nutrients. A small portion can make a satisfying snack or topping for oatmeal, yogurt, or salads.

The American Heart Association identifies unsalted nuts such as walnuts and almonds as sources of healthy fats, protein, and important nutrients that can support heart health.

Choose unsalted walnuts when possible, especially if you are trying to reduce sodium.

4. Almonds

Almonds are another convenient source of unsaturated fats, protein, fiber, and minerals.

You can add almonds to oatmeal, salads, plain yogurt, or eat a small portion as a snack.

Because nuts are calorie-dense, portion size still matters. Choosing unsalted nuts also helps keep sodium intake lower.

5. Beans

Beans are one of the most versatile foods for a heart-healthy diet. Kidney beans, black beans, chickpeas, and other legumes provide plant protein and dietary fiber.

The American Heart Association recommends beans and legumes as healthy plant-based protein choices.

Replacing some meals based on processed or fatty meats with beans can help you increase plant protein and fiber while reducing your intake of saturated fat.

If you use canned beans, choose lower-sodium varieties or rinse them before eating.

6. Lentils

Lentils provide plant-based protein, fiber, potassium, and other nutrients. They are inexpensive and can be used in soups, curries, salads, and grain bowls.

The NHLBI includes lentils and other legumes among foods that fit the DASH eating pattern.

Their combination of protein and fiber can also make meals satisfying.

7. Leafy Green Vegetables

Spinach, kale, collard greens, and other leafy vegetables are nutrient-dense additions to meals. They provide fiber and minerals and can help increase your overall vegetable intake.

The NHLBI specifically lists leafy greens such as spinach, collard greens, and kale among vegetables that can form part of a heart-healthy eating plan.

Try adding spinach to eggs, kale to salads, or cooked greens to soups and grain-based meals.

8. Berries

Strawberries, blueberries, raspberries, and blackberries can add natural sweetness and fiber to your diet.

Fresh or frozen berries can be added to oatmeal, plain yogurt, or smoothies. Whole fruit is generally preferable to fruit drinks with added sugar.

The NHLBI recommends fruits as a foundation of a heart-healthy eating pattern.

9. Apples

Apples are an easy, portable source of fruit and fiber. Eating the whole fruit provides fiber that may be lost or reduced when fruit is processed into juice.

Try pairing an apple with a small portion of unsalted nuts for a balanced snack.

Apples are also included among the fruits recommended within the DASH eating pattern.

10. Avocado

Avocado provides mostly unsaturated fat along with fiber and other nutrients. It can be used in place of foods that contain more saturated fat.

Try adding avocado to whole-grain toast, salads, sandwiches, or grain bowls.

Because avocado is relatively energy-dense, reasonable portions can help keep the overall meal balanced.

11. Tomatoes

Tomatoes are an easy way to add vegetables to everyday meals. They provide nutrients and can be used fresh or cooked.

Fresh tomatoes work well in salads and sandwiches, while no-salt-added canned tomatoes can be useful for soups, sauces, and stews.

Check Nutrition Facts labels on prepared tomato sauces because some products can contain substantial amounts of sodium or added sugar.

The NHLBI includes tomatoes among vegetables that fit within a heart-healthy eating pattern.

12. Whole-Grain Foods

Whole grains such as brown rice, oatmeal, barley, whole-wheat bread, and whole-grain pasta can provide fiber and nutrients.

The NHLBI recommends whole grains as part of the DASH eating pattern, while the American Heart Association recommends choosing foods made mostly with whole grains rather than refined grains.

A simple change is to replace some refined grains with whole-grain alternatives.

13. Olive Oil

Olive oil is a source of unsaturated fat and can be used instead of fats higher in saturated fat.

The NHLBI includes vegetable oils such as olive oil among the fats and oils that can fit into the DASH eating pattern.

The American Heart Association's dietary guidance also recommends choosing unsaturated fats in place of saturated fats.

Use olive oil for salad dressings, roasting vegetables, or light cooking.

14. Plain Low-Fat Yogurt

Plain low-fat or fat-free yogurt provides protein and nutrients such as calcium without the large amount of added sugar found in some flavored varieties.

The NHLBI's DASH eating plan includes low-fat or fat-free dairy products such as yogurt.

Add fresh berries, sliced fruit, or a small amount of unsalted nuts instead of heavily sweetened toppings.

15. Sweet Potatoes

Sweet potatoes provide fiber and nutrients such as potassium and can be a nutritious alternative to some highly processed side dishes.

The NHLBI lists sweet potatoes among vegetables that can be included in the DASH eating pattern.

Try baking or roasting them rather than deep-frying them. Avoid adding large amounts of butter, salty sauces, or processed toppings.

How to Build a Heart-Healthy Plate

Adding individual healthy foods is helpful, but the bigger goal is to create a balanced eating pattern.

A simple meal could include:

• Vegetables: spinach, broccoli, carrots, or tomatoes
• Whole grains: brown rice, oats, barley, or whole-grain bread
• Protein: beans, lentils, fish, skinless poultry, or low-fat dairy
• Healthy fats: nuts, seeds, avocado, or olive oil
• Fruit: berries, apples, oranges, or another whole fruit

This approach is consistent with the principles behind DASH and current American Heart Association dietary guidance. Both emphasize vegetables and fruits, whole grains, healthy protein sources, and healthier fats while encouraging lower intake of sodium, added sugars, and saturated fats.

Foods to Limit for Better Heart Health

Adding nutritious foods is only one part of a heart-healthy diet. It is also useful to reduce foods that can contribute large amounts of saturated fat, sodium, added sugar, or excess calories.

Consider limiting:

• Processed meats such as bacon and sausage
• Foods high in saturated fat
• Deep-fried foods
• Highly processed snacks
• Sugar-sweetened drinks
• Excessive sweets and desserts
• Very salty packaged foods
• Large amounts of refined carbohydrates

The NHLBI recommends limiting foods high in saturated fat and sugar and choosing foods that are lower in sodium.

The American Heart Association's 2026 dietary guidance also recommends minimizing added sugars, reducing sodium, choosing minimally processed foods, and replacing saturated fats with unsaturated fats.

Don't Forget About Sodium

Sodium is particularly important for people concerned about blood pressure. The DASH eating plan uses a sodium target of 2,300 mg per day, while 1,500 mg per day can lower blood pressure further for some people.

Much of the sodium people consume can come from processed and prepared foods. Reading Nutrition Facts labels and choosing lower-sodium options can therefore be useful.

Authoritative Source — NIH/NHLBI: The National Heart, Lung, and Blood Institute recommends choosing lower-sodium foods and provides practical strategies such as reading food labels, choosing fresh foods, and rinsing some canned foods before eating.

Simple Ways to Eat More Heart-Healthy Foods

You don't need to completely change your diet overnight. Try a few practical swaps:

1. Replace sugary breakfast cereal with plain oatmeal and fruit.
2. Add beans or lentils to soups, salads, or rice dishes.
3. Choose unsalted nuts instead of salty snacks.
4. Eat fish instead of processed or fatty meat more often.
5. Replace some refined grains with whole grains.
6. Add a vegetable to lunch and dinner.
7. Choose whole fruit instead of fruit juice more often.
8. Use olive oil or another non-tropical liquid plant oil instead of solid fats when appropriate.
9. Choose plain yogurt and add your own fruit.
10. Compare Nutrition Facts labels and choose products lower in sodium and added sugar.

The NHLBI recommends making gradual, practical changes when adopting the DASH eating plan and provides strategies for shopping, cooking, and eating out.

Frequently Asked Questions

1. What are the best foods for heart health?

There is no single best food. A heart-healthy eating pattern generally emphasizes vegetables, fruits, whole grains, beans, nuts, fish, low-fat dairy, and healthy plant oils while limiting excess sodium, added sugar, saturated fat, and highly processed foods.

2. Is oatmeal good for the heart?

Yes. Plain oatmeal is a whole-grain food that can fit well into a heart-healthy eating pattern. The American Heart Association includes oats among healthy whole-grain choices.

3. Which fish is healthiest for the heart?

Fatty fish such as salmon, trout, sardines, mackerel, and herring provide omega-3 fatty acids. The American Heart Association recommends regular fish consumption as part of a heart-healthy dietary pattern.

4. Are nuts good for heart health?

Unsalted nuts such as walnuts and almonds provide unsaturated fats, protein, fiber, and other nutrients. They can be part of a heart-healthy eating pattern when eaten in reasonable portions.

5. What foods should I limit for heart health?

Focus on limiting foods high in saturated fat, sodium, added sugars, and highly processed ingredients. Processed meats, salty packaged foods, sugar-sweetened drinks, and many deep-fried foods are examples.

6. Is the DASH diet good for heart health?

DASH is a well-studied eating pattern developed with support from the National Heart, Lung, and Blood Institute. It emphasizes vegetables, fruits, whole grains, beans, nuts, fish, and low-fat dairy while limiting sodium and foods high in saturated fat.

7. Can healthy food prevent heart disease completely?

No. Diet is an important part of cardiovascular health, but it cannot eliminate every risk. Physical activity, maintaining a healthy weight, avoiding tobacco, managing blood pressure and cholesterol, adequate sleep, and appropriate medical care also matter.

8. Should someone with heart disease change their diet?

People with diagnosed heart disease, high blood pressure, high cholesterol, diabetes, kidney disease, or other medical conditions may have individual dietary needs. Speak with a qualified healthcare professional before making major dietary changes.

Conclusion

Eating for heart health does not mean following a complicated menu or giving up every food you enjoy. A better approach is to gradually build meals around vegetables, fruits, whole grains, beans, nuts, fish, and other minimally processed foods.

Foods such as oatmeal, salmon, walnuts, lentils, leafy greens, berries, avocado, whole grains, olive oil, yogurt, and sweet potatoes can all have a place in a balanced heart-healthy diet.

The most important step is consistency. Instead of searching for one "superfood," focus on the overall pattern of what you eat most days. Simple changes—such as choosing whole grains, eating more vegetables, replacing some processed meats with beans or fish, and reducing excess sodium and added sugar—can help create a healthier eating pattern over time.

Authoritative Sources

The following authoritative medical and nutrition sources support the recommendations and health information discussed in this article:

1. National Heart, Lung, and Blood Institute (NHLBI), NIH — DASH Eating Plan
   The DASH eating plan emphasizes vegetables, fruits, whole grains, fish, beans, nuts, low-fat dairy, and vegetable oils while limiting foods high in saturated fat, sodium, and added sugars.
   Read the official NHLBI DASH Eating Plan

2. National Heart, Lung, and Blood Institute (NHLBI), NIH — Choose Heart-Healthy Foods
   This NIH resource provides guidance on vegetables, fruits, whole grains, low-fat dairy, and protein-rich foods as part of a heart-healthy eating pattern.
   Read the official NHLBI Heart-Healthy Foods guide

3. American Heart Association — Healthy Eating Habits
   The American Heart Association provides guidance on whole grains, beans, legumes, nuts, fish, and other foods that can form part of a heart-healthy eating pattern.
   Read the American Heart Association healthy eating guide

4. American Heart Association — 2026 Dietary Guidance to Improve Cardiovascular Health
   The updated 2026 guidance emphasizes vegetables and fruits, whole grains, healthy protein sources, unsaturated fats, minimally processed foods, and lower intake of added sugars and sodium.
   Read the AHA 2026 cardiovascular dietary guidance

5. NHLBI, NIH — Living With DASH
   This resource provides practical guidance for reducing sodium and making sustainable dietary and lifestyle changes that support cardiovascular health.
   Read the official NHLBI Living With DASH guide

Medical Disclaimer

This article is for general educational purposes only and is not a substitute for personalized medical advice, diagnosis, or treatment. If you have heart disease, high blood pressure, high cholesterol, diabetes, kidney disease, or take prescription medication, speak with your healthcare professional before making major dietary changes.