What you put on your plate every day plays a far bigger role in heart health than most people realize. Dietitian Angel Planells put it plainly when he explained that “what we eat directly affects heart health, influencing cholesterol, blood pressure, inflammation, and blood sugar levels.” According to Planells, those daily food choices either strengthen your heart over time or quietly work against it. Heart-focused dietitians have now revealed the specific foods they personally reach for each week, and the list is refreshingly simple and backed by solid science.
Salmon and other fatty fish sit comfortably at the top. Dietitian Michelle Routhenstein makes it a weekly habit to eat salmon and sardines, and the reasoning is straightforward. “Omega-3 fatty acids help lower triglycerides, support healthy heart rhythm, and modestly reduce blood pressure, all of which together lower the risk of heart disease and sudden cardiac death,” she explained. The American Heart Association recommends eating fish at least twice a week, particularly varieties rich in omega-3s, with baked, grilled, or steamed preparations being the better choices over fried. Routhenstein also pointed out that swapping red or processed meat for fatty fish improves the overall fat profile of your diet by increasing unsaturated fats and cutting back on saturated ones, which leads to healthier cholesterol levels.
Legumes, including beans and lentils, are another cornerstone of a heart-healthy weekly menu. Planells described them as an essential part of his own meals, noting that they provide soluble fiber that helps lower LDL cholesterol, along with potassium and magnesium that are important for regulating blood pressure and heart rhythm. Research has shown that for every additional 10 grams of fiber added to the diet, the risk of cardiovascular disease drops by 7 percent. Most people fall well short of their daily fiber needs, and beans offer one of the easiest ways to close that gap. Soluble fiber works by reducing the absorption of cholesterol in the body and encouraging its excretion.
Walnuts make the cut as well, thanks to their particularly impressive nutrient profile among tree nuts. Routhenstein shared that she eats a handful of walnuts several times a week, describing them as “rich in plant-based omega-3 fatty acids (ALA), antioxidants, and arginine, a precursor to nitric oxide that helps relax blood vessels.” While all nuts can benefit the heart through their fiber and unsaturated fat content, walnuts stand out because of that ALA content. Studies have linked walnut consumption to reduced risk of heart disease, lower blood pressure and cholesterol, and decreased inflammation. One study found that young adults who snacked on nuts including walnuts saw improvements in cholesterol and triglyceride levels, a smaller waist circumference, and better blood sugar control.
Avocado rounds out the list of healthy fat sources, offering a combination of fiber, potassium, magnesium, antioxidants, and unsaturated fats. Dietitian Skylar Griggs said she regularly uses avocado as a spread on sandwiches as “a great source of healthy fats, specifically the kind that raise ‘good’ HDL cholesterol.” Swapping out mayonnaise for avocado meaningfully cuts saturated fat intake. Potassium is especially valuable here since it has been shown to help regulate blood pressure and may even protect against the negative effects of excess sodium consumption. High blood pressure is widely considered the leading modifiable risk factor for heart disease, making potassium-rich foods like avocado an important part of any cardiovascular-friendly diet.
Berries round out the five, with Planells calling blueberries and strawberries “packed with fiber and antioxidants, including anthocyanins that support blood vessel function.” The phenolic compounds in berries have antioxidant properties that help reduce inflammation and keep arteries, veins, and capillaries in good working order. Planells also highlighted them as “a naturally sweet way to satisfy a craving without excess added sugar,” and noted that frozen berries are just as nutritious as fresh ones. Practical ways to work all five foods into your routine include using walnuts as a crunchy topping on salads or oatmeal, stocking your pantry with canned sardines and beans, adding legumes to soups, tacos, or pasta dishes, and combining berries and walnuts as a simple, heart-nourishing snack.
It is worth keeping in mind that no single food transforms cardiovascular health on its own. Heart health in the broader sense depends on a combination of factors including regular physical activity, not smoking, maintaining a healthy weight, managing stress, and getting adequate sleep. The Mediterranean diet, which emphasizes many of the foods mentioned above alongside whole grains, olive oil, and vegetables, has been among the most studied dietary patterns for heart disease prevention. Cardiovascular disease remains the leading cause of death globally, according to the World Health Organization, which makes evidence-based dietary habits all the more important for long-term wellbeing. As Routhenstein noted, even small, consistent changes can add up over time, and tracking improvements in lab results and overall health can be a powerful motivator to keep going.
If any of these foods are already part of your routine or you have tips for making them more enjoyable, share your thoughts in the comments.
