Heart disease is the leading cause of death worldwide. Eating a heart-healthy diet may help reduce your risk of heart disease. Prioritize eating whole, natural foods and limit your consumption of processed foods and those that contain excess sugar, fat, and salt. Keep reading to discover some of the top foods for heart health that you should consider adding to your daily diet.

1. Fruits and Vegetables

Research consistently finds that diets full of fruits and vegetables are associated with a lower risk of heart disease, making these some of the best foods for heart health. These natural foods contain antioxidants that help prevent damage to the heart and blood vessels. While fresh fruits and vegetables are generally considered the best form of these foods, canned and frozen options also offer necessary nutrients. Try to eat as many colors of vegetables as possible to ensure you’re getting an assortment of vitamins and minerals.

2. Healthy Fats

A heart-healthy diet should avoid saturated and trans fats. However, some of the best foods for heart health are unsaturated, or healthy, fats. These fats can help manage cholesterol levels and allow the body to absorb certain vitamins. It’s important to include the right kind of fat in your diet if you want to improve your heart health. Great sources of healthy fats include:

• Nuts such as cashews, almonds, walnuts, and hazelnuts
• Plant oils such as olive, avocado, peanut, and canola oils
• Seeds such as sunflower and pumpkin seeds
• Oily fish such as salmon, mackerel, and sardines

3. Whole Grains

When grains are processed, fiber is removed. Whole grains are minimally processed, which means they still have all their fiber. This is why whole grains are some of the top foods for heart health. Fiber is an essential part of a heart-healthy diet because it can help control blood sugar, lower cholesterol, and aid in weight management. Look for whole-grain versions of bread, rice, cereal, and pasta. You can also try incorporating oatmeal, barley, quinoa, and farro into your diet.

4. Garlic

Garlic has strong medicinal properties that may be beneficial for your heart. It contains allicin, which is thought to have a number of therapeutic effects. Studies have found that garlic may inhibit platelet buildup, which could reduce your chances of blood clots and stroke. Garlic may also help lower blood pressure and blood sugar. To get the most benefits from garlic, eat it raw or crush it and let it sit for a few minutes before you cook it. This will maximize the formation of allicin to give you the most health benefits.

5. Seeds

Seeds such as flaxseeds, chia seeds, and hemp seeds are some of the best foods for heart health. These seeds contain a number of healthy nutrients, including omega-3 fatty acids and fiber. Adding these seeds to your diet may improve heart disease risk factors such as inflammation, cholesterol, blood pressure, and triglycerides. Consuming milled flaxseed may also lower your risk of certain cancers and help with other conditions such as diabetes and gastrointestinal issues.

6. Green Tea

Green tea is famous for having a number of health benefits, including improved insulin sensitivity, increased fat burning, and possibly even cancer prevention. The catechins and polyphenols in green tea act as antioxidants to reduce inflammation, prevent cell damage, and protect your heart. Research has found green tea may also increase leptin, a hormone that reduces bad cholesterol and regulates appetite. Other possible benefits include improved blood pressure and glycemic control. Drinking matcha made with powdered whole green tea leaves may provide the most benefits.

7. Spices

If you have heart problems or are at risk of heart disease, you may have been told to limit your salt intake. Instead of adding salt to your meals, flavor them with herbs and spices. These ingredients can make low-sodium foods taste great, and many spices even come with their own health benefits. A study performed in 2021 found that diets high in herbs and spices can improve high blood pressure. Additionally, turmeric may help reduce inflammation and cinnamon may help reduce blood sugar. Garlic can help reduce inflammation, cholesterol, blood pressure, and blood sugar.

More Ways to Improve Heart Health

These are some of the top foods for heart health that you should add to your daily diet. Another nutrient that can help is berberine. Taking berberine supplements may benefit people with certain heart conditions by strengthening the heartbeat, regulating blood sugar, reducing cholesterol, lowering blood pressure, and reducing inflammation. Are you looking for more ways to live a heart-healthy lifestyle? Check out this list of the best exercises for heart health that can help you keep your body and heart healthy and strong.