Top 10 heart-healthy foods you should be eating

Now featured in the New Mayo Clinic Diet Meal Plan!

Your heart is one of the most vital organs in your body, and keeping it healthy is essential for overall well-being. A balanced diet filled with nutrient-rich foods can reduce your risk of heart disease, improve blood pressure, and boost circulation. The New Mayo Clinic Diet Superfoods Meal Plan now features these powerhouse ingredients to make heart-smart eating even easier and more delicious.

Here’s a list of the top 10 foods for heart health you should start enjoying today.

1. Fatty fish

Fish like salmon, mackerel, and tuna are renowned for their heart-protective properties.

• Heart benefits: These fish are rich in omega-3 fatty acids, which lower triglycerides, reduce inflammation, and prevent plaque buildup in arteries.
• How to use them: Grill or bake fish for a flavorful and nutrient-packed main dish. 
• Have fun! Try cooking fish and vegetables together. Tightly seal fish, your favorite veggies, and a drizzle of olive oil in parchment paper prior to baking. 

2. Vegetables and fruits

A diet rich in vegetables and fruits is a cornerstone of heart health.

• Leafy greens: Spinach, kale, and Swiss chard are high in potassium, which helps lower blood pressure.
• Fruits: Berries, oranges, and apples are packed with antioxidants and fiber, reducing inflammation and supporting overall cardiovascular health.
• How to use them: Toss a salad with leafy greens, disguise them in smoothies and enjoy fresh fruits as snacks, desserts, or breakfast toppings.

3. Lean protein

Heart-healthy eating doesn’t mean cutting out protein—just choose lean sources like chicken, fish, turkey, or tofu.

• Heart benefits: Lean proteins are low in saturated fat, helping to lower cholesterol levels and maintain artery health.
• How to use them: Grill or bake lean meats, or add tofu to stir-fries for a plant-based alternative.

4. Oats

A heart-healthy breakfast staple, oats are a fantastic way to start your day.

• Heart benefits: Oats contain beta-glucan, a soluble fiber that helps reduce LDL (bad cholesterol) and maintain healthy arteries.
• How to use them: Cook a comforting bowl of oatmeal topped with fresh fruit or use oats in energy balls or bars.
• Have fun! Never tried overnight oats before? Mix oats, your milk of choice, fruit, and chia seeds and leave in the fridge overnight for an easy breakfast that’s ready when you wake. 

5. Legumes

Lentils, black beans, chickpeas, and other legumes are excellent for heart health.

• Heart benefits: High in fiber and plant-based protein, legumes help stabilize blood sugar and reduce bad cholesterol levels.
• How to use them: Add to soups, stews, or salads for a hearty and nutritious addition.
• Have fun! Roast chickpeas with a drizzle of oil and your favorite spice for a crunchy snack or salad topping. 

6. Cocoa

Unsweetened cocoa is a powerful ingredient that’s good for more than satisfying a sweet tooth.

• Heart benefits: Rich in flavonoids, cocoa supports blood flow, reduces blood pressure, and protects against heart disease.
• How to use it: Add cocoa powder to smoothies, oatmeal, or yogurt for a heart-friendly flavor boost.
• Have fun: Craving a chocolatey treat? Blend a smoothie with frozen banana chunks, milk, powdered peanut butter, and cocoa powder. 

7. Fermented dairy (yogurt, kefir)

Fermented dairy products like yogurt and kefir offer a unique combination of probiotics and essential nutrients.

• Heart benefits: These foods support gut health, reduce inflammation, and may lower cholesterol and blood pressure.
• How to use them: Enjoy kefir in smoothies or pair yogurt with fresh berries and a drizzle of honey.

8. Olive oil

A cornerstone of the Mediterranean diet, olive oil is one of the healthiest cooking oils.

• Heart benefits: Packed with monounsaturated fats and antioxidants, olive oil helps lower bad cholesterol and reduce inflammation.
• How to use it: Drizzle over salads, sauté vegetables, or use as a dip for whole-grain bread.

9. Nuts

Nuts like almonds, walnuts, and pistachios are small but mighty when it comes to heart health.

• Heart benefits: Loaded with omega-3 fatty acids, vitamin E, and magnesium, nuts reduce cholesterol and inflammation.
• How to use them: Snack on a handful, toss them into salads, or add to baked goods for a crunchy treat.

10. Foods with capsaicin (spicy peppers)

Spicy foods like chili peppers are not only flavorful but also heart-friendly.

• Heart benefits: Capsaicin improves circulation, reduces cholesterol buildup, and may help lower blood pressure.
• How to use them: Add chili to soups, marinades, or stir-fries for a spicy kick.

Now featured in the Mayo Clinic Diet Superfoods Meal Plan

The Mayo Clinic Diet has included these heart-healthy foods in its latest meal plan, making it easier than ever to adopt a nutritious lifestyle. This plan combines science-backed strategies with flavorful recipes featuring these ingredients, helping you achieve heart health without sacrificing taste.

Eating for your heart doesn’t have to be complicated. By incorporating these top 10 foods into your daily routine—and exploring the New Mayo Clinic Diet Superfoods Meal Plan—you can reduce your risk of heart disease and enjoy delicious meals at the same time.

Start making these changes today and take the first step toward a healthier, happier heart!

Inspired to get started? Join Mayo Clinic Diet today.