Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health. Including soy protein in your diet may lead to a reduced risk of cardiovascular disease If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can greatly impact your risk of heart disease.

Edamame and other soy products are also a good source of other heart-healthy nutrients, including dietary fiber and antioxidants Edamame contains soy isoflavones, which can help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which also benefit heart health.

Green tea may have several health benefits, from increased fat burning to improved insulin sensitivity to cancer prevention Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart. Many studies have shown green tea increases leptin , a hormone that regulates our appetite, and reduces LDL bad cholesterol.

Green tea extract may also improve blood pressure and glycemic control A review of studies found that taking green tea extract for 3 months reduced blood pressure, triglycerides, LDL bad , and total cholesterol compared to a placebo Taking a green tea supplement or drinking matcha made with powdered whole green tea leaves may also benefit heart health.

Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure.

According to the National Heart, Lung, and Blood Institute , the following foods are the best for your heart:. Eating a healthy balanced diet is one of the key pillars to preventing a heart attack, according to the National Health Services NHS. Learn more about the Mediterranean diet here.

According to this study , some of the best fruits for your heart health are:. According to the U. Department of Health and Human Services , the 7 best steps to improving your heart health are:. What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

Including heart-healthy foods in a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 17 Incredibly Heart-Healthy Foods. Medically reviewed by Amy Richter, RD , Nutrition — By Rachael Ajmera, MS, RD and Heather Hobbs — Updated on November 17, Leafy green vegetables Whole grains Berries Avocados Fatty fish and fish oil Walnuts Beans Dark chocolate Tomatoes Almonds Chia seeds, flaxseeds, and hemp seeds Garlic Olive oil Edamame Green tea FAQs Bottom line Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.

Leafy green vegetables. Whole grains. Fatty fish and fish oil. Dark chocolate. Chia seeds, flaxseeds, and hemp seeds. Olive oil. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:. Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats.

Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.

But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed.

Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein.

Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring.

Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake.

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium.

Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully.

Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains.

Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients the body needs.

Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet.

But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable.

With planning and a few simple substitutions, you can eat with your heart in mind. There is a problem with information submitted for this request.

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You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Cut down on sodium salt.

Read the Nutrition Facts label and choose foods that are lower in sodium. Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.

Vegetables and Fruits Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried. Try: Fresh vegetables like tomatoes, cabbage, okra, edamame, and carrots Leafy greens like Romaine lettuce, spinach, bok choy, and kale Canned vegetables that are low in sodium Frozen vegetables without added butter or sauces, like broccoli or cauliflower Fresh fruits like apples, oranges, bananas, mangoes, guava, and papaya Canned, frozen, or dried fruit without added sugars Farmers markets are great places to buy vegetables and fruits that are in season.

You might try: Whole-grain bread, bagels, English muffins, and tortillas Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat Whole grains like brown or wild rice, quinoa, or oats Whole-wheat or whole-grain pasta and couscous Proteins Choose a variety of foods with protein.

Try these healthy swaps: Vegetable oil canola, corn, olive, peanut, safflower, soybean, or sunflower instead of butter for cooking Low-fat or light mayonnaise instead of full-fat mayo Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat.

Reviewer Information This content on a heart-healthy diet was adapted from materials from the National Heart, Lung, and Blood Institute. July You may also be interested in: Get Your Blood Pressure Checked Keep Your Heart Healthy Reduce Your Risk of Stroke.

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