We Asked Cardiologists Their Top Heart-Healthy Foods—Here’s What They Recommend

Heart disease is the leading cause of death in the United States, however, around 80% of cardiovascular diseases are avoidable, which means that you can considerably reduce your risk of heart disease by taking measures like changing your diet and getting more physical activity.

Although there is no food or diet that guarantees a healthy heart, certain food choices, such as adding fruit and beans in your diet, can have a powerful impact on cardiac risk factors, such as high blood pressure and high cholesterol.

In this article, cardiologists share the food they eat personally and recommend to patients for a healthy heart.

Some of Di Pietro’s heart health foods are beans and lenses, which are raised in a specific type of fiber that benefits heart health.

The soluble fibers bind to cholesterol and prevents it from being absorbed in the blood circulation. The search shows that eating just three quarters of a cup of beans per day Can reduce LDL cholesterol by 19% and reduce heart disease by 11%.

Di Pietro also recommends beans and lenses because they are rich in potassium, which is essential for controlling blood pressure.

How to add it to your diet: Di Pietro incorporates beans and lenses in its diet by adding them to soups, stews and salads. “I also suggest using black lenses or beans as a base for meatless meals once or twice a week,” she said.

Dr. Fadi N. Chaaban regularly consumes fatty fish for his own heart at least twice a week. “Personally, I like to have grilled salmon or cooked about twice a week, often served with roasted vegetables or on a copious salad,” said Chaaban Health.

Fatty fish are Excellent sources of omega-3 fatty acidsThis helps reduce inflammation and reduce blood lipid levels and blood pressure. Omega-3 fats can also improve the flexibility of blood vessels, helping traffic.

It can be as simple as exchanging salmon for red meat once or twice a week or trying sardines or canned tuna, according to Chaaban.

How to add it to your diet: Chaaban recommends cooking fatty fish by cooking, grilling or grinning instead of frying. “Throw a salmon fillet on a baking sheet, add a little olive oil, tighten the lemon juice on it and garnish it with all the herbs you love,” he shared. Serve it with a steamed broccoli side or on a healthy grain like quinoa.

For an easy and delicious way to support heart health, Dr. John P. Higgins recommends incorporating nuts into your diet.

Studies show that regular walnut consumption, such as almonds, can considerably lower “bad” LDL cholesterol levels and inflammation markers, which can reduce the risk of heart disease. Gonne to almonds can improve satiety and glycemic control, which are essential to maintain a healthy heart.

How to add it to your diet: To ensure that he gets a lot of healthy nutrients for the heart in his diet, Higgins generally eats a small handful of raw almonds in the middle of the morning or adds almonds in slices to her morning oatmeal. He also uses them as a crunchy garnish for salads.

Dr. Oen-Hsiao recommends nibble on dried fruit when you want something sweet. Unlike other candies and cookies, they have no added sugar.

Oen-Hsiao recommends dried fruits such as prunes, apricots and raisins. These fruits are filled with fiber and other nutrients that can help reduce heart risk factors, such as high cholesterol.

Just be aware of the size of the portions. “They tend to be higher in sugar than fresh fruit due to the fact that sugar is more concentrated in the drying process,” she said.

How to add it to your diet: Oen-Hsiao likes to mix dried fruits with healthy nuts for the heart, such as almonds, nuts, pacans and pistachios, for a balanced snack.

Exchanging refined grains, such as white bread and white pasta, for whole grains is an easy way to reduce your risk of heart disease.

Following a diet rich in refined carbohydrates can increase your risk of metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke and several other health problems. People who eat more refined grains are also more likely to gain weight over time compared to people who eat complex carbohydrates.

Whole grain fiber also helps reduce high blood pressure, one of the most critical risk factors in heart disease.

How to add it to your diet: Oen-Hsiao recommends keeping whole grains such as oats, quinoa and brown rice in your pantry. “You will always have something healthy to associate with the rest of your meal or your snack,” she said.

To support heart health and reduce your risk of heart disease, try to change your diet by adding healthier foods for the heart.

Cardiologists recommend eating more nutritious foods such as beans, lenses, fatty fish, nuts, fruits and whole grains for an easy and delicious way to take care of your heart.