For Heart Event Survivors

Top 10 Heart Healthy Foods

Smart choices for a ProHeart diet

No single food can work miracles or cure disease, but eating healthy can make a big difference in your heart health, and how you look and feel.

Keep it natural and bright

Two simple tips for eating heart healthy are: 1) eat whole foods, and 2) eat brightly colored foods. Whole foods—foods in their natural, unprocessed state—provide the healthiest bang for your bite. Bright foods contain carotenoids, antioxidants with heart-protective qualities—so eat your colors!

  1. Whole grains (bread, cereal, oatmeal, brown rice) are rich in omega 3 fatty acids, minerals and soluble fiber, and they’re easy to work into your meals.
  2. Wild caught salmon always tops the list for its omega-3s. Serve it with brown rice and broccoli for a balanced heart-healthy meal.
  3. Nuts (almonds, walnuts, pecans) are protein-packed and full of omega-3s, too—add them to yogurt of green salads.
  4. Dark leafy greens (spinach, kale, collard greens, Swiss chard): Ditch the iceberg lettuce and try these greens on sandwiches and as bases for salads.
  5. Broccoli is low cholesterol, high fiber, and chock full of antioxidants. Simply steam it lightly and add salt, pepper, butter and lemon to taste.
  6. Berries (blueberries, raspberries, and strawberries) are winners in the antioxidant class, and dried and frozen berries still provide these benefits.
  7. Beans (pintos, garbanzos, lentils, kidney beans, and chickpeas). There are so many ways to prepare protein-packed heart-healthy beans—from salads to chili and soups.
  8. Avocados can help fight plaque buildup by helping to lower bad cholesterol, as long as you eat them in moderation. Plus, they’re great on sandwiches.
  9. Apples need no more prep than a wash, because the peel contains loads of antioxidants. And then there’s all the fiber, which sweeps out bad cholesterol.
  10. Green tea contains a large amount of antioxidants called polyphenols. Polyphenols, along with other antioxidants, can help fight damaging compounds in the body called free radicals.
"I was finally cleared to start a running program. My goal is to be healthy enough to run a 5k."
Ruth D., I am ProHeart Community Member