Despite a recent movement toward body positivity and neutrality, when we talk about “good” and “bad” foods as a society, we still tend to focus on whether they’ll make us gain weight or help us lose it. But there’s a lot more to the conversation than how many calories a specific food has, and when it comes to heart health, one thing is very clear: Not all foods are created equal.
Some foods are really good for your heart, some aren’t great (but not terrible either), and others are just flat-out bad. So, which foods should you be eating for better heart health, and which ones should you avoid? We chatted with cardiologists and nutritionists — here’s what to keep in mind.
The Best Foods For Heart Health
First, let’s focus on the positive — the foods you should load up on if you want to improve our heart health. They include:
We know, we know: The idea that you should eat leafy green vegetables is hardly a novel or exciting one. But most of us don’t get enough of them, and they’re crucial for heart health.
“Leafy green vegetables such as spinach, lettuce, kale, bok choy and collard greens are a key component for a heart-healthy diet, and something that most of us do not get enough of,” explained Dr. Sanjeev Aggarwal, a former chief of cardiac surgery who currently serves as medical adviser at Hello Heart. “Several studies have shown a reduced incidence of heart disease with increased green vegetable intake. Foods like spinach are heart-healthy superfoods as they’re high in potassium, folate and magnesium.”
Folate is a key vitamin for a healthy heart, he notes. “It helps break down homocysteine, an amino acid in our blood that can lead to a higher risk of heart disease.”
Salmon is an excellent food for heart health, too. “Salmon is a popular source of omega-3 fatty acids,” said Dr. Marianela Areces, a cardiologist with Pritikin Longevity Center. “Omega-3 fatty acids have been shown by research to have anti-inflammatory effects, decrease risk factors for cardiovascular disease, and have a positive effect in obesity and diabetes mellitus Type 2.”
Beans, cauliflower and lentils
Foods high in double fiber, like beans, cauliflower and lentils, can benefit the heart. “These foods have been shown to lower cholesterol,” Areces said.
These foods also contain plant sterols and stanols, which are naturally occurring compounds that look similar to cholesterol, and which studies have found can reduce cholesterol. Plant sterols and stanols can also be found in fruits like blueberries and apples.
Whole grains like quinoa, whole wheat, oats and barley are healthy carbohydrates that lower the risk of heart disease, Aggarwal said. “Quinoa is an excellent heart-healthy food option and is a great substitute for white rice. It’s not only rich in protein, but also rich in potassium and fiber — both of which help people maintain a healthy blood pressure and lower cholesterol.”
Another reason to eat avocados? Yes, please! “Avocados contain monounsaturated fats that can improve cholesterol and reduce inflammation,” Aggarwal said. “Several studies have demonstrated the positive effects of avocados in lowering the bad form of cholesterol (LDL) that leads to plaque build-up in the arteries and an increased risk of heart disease. Like quinoa, they can be effective when managing blood pressure and blood sugar levels due to their high amounts of fiber and potassium.”
Looking for something super-specific that will benefit the heart? Load up on walnuts. “Studies have shown that regular consumption of walnuts can decrease our LDL or ‘bad’ cholesterol,” explained registered dietitian nutritionist Kylene Bogden.
The Worst Foods For Heart Health
Unfortunately, with the good comes the bad — and sadly, there are some really delicious foods out there that aren’t great for your heart. They include:
Processed meats can be really tasty (who doesn’t…
Read More: The Best And Worst Foods For Heart Health, According To Doctors