- A registered dietitian sets the record straight on those foods you were previously told are “bad” for heart health.
- Foods like eggs, shellfish and full-fat dairy actually contain important heart-healthy nutrients.
- No need to cut out potatoes, coffee or dark chocolate — these foods can also be good for your heart.
For years, certain foods have been labeled as “bad” for heart health—often due to outdated nutrition myths or misleading advice from social media. However, research and expert insights reveal that many of these foods actually offer health benefits, including for the heart. In this article, we’ll highlight several so-called “bad” foods that may be better for your heart than you think.
1. Eggs
Eggs have long been controversial due to their cholesterol content. However, the current body of research shows that dietary cholesterol found in food has less impact on blood cholesterol than previously thought.
In fact, Veronica Rouse, RD, points out that recent research studies have found moderate egg consumption (up to one egg per day) is not associated with an increased risk of heart disease.
In reality, eggs are an excellent source of complete protein and provide essential nutrients like choline, which supports both heart and brain health. And don’t be afraid to eat the whole egg—the yolk is where most of the vitamins, minerals and heart-healthy antioxidants, like lutein and zeaxanthin, are found.
2. Full-Fat Dairy
Full-fat dairy products like yogurt and milk have long been criticized for their saturated fat content, but research shows they can be part of a heart-healthy diet. Rouse states, “A review article found that full-fat dairy consumption was not associated with an increased risk of heart disease and may even have protective effects due to its unique nutrient profile.” Rouse goes on to list the numerous nutrients found in dairy, including calcium, probiotics and potassium, that can support healthy blood pressure and cholesterol levels.
3. Shellfish
Shellfish, such as shrimp, mussels, lobster and oysters, are often avoided due to their cholesterol content. However, they’re actually rich in heart-healthy omega-3 fatty acids and low in saturated fat, making them a nutritious choice for cardiovascular health. Rouse points out, “Eating one to two servings of seafood per week may reduce the risk of coronary heart disease, stroke and even death, especially when replacing less-healthy foods in the diet.”
4. Coffee
Caffeine has often been controversial for raising blood pressure, but moderate coffee consumption (around 2 to 3 cups per day) has been linked to heart-health benefits. Rouse shares that a large cohort study found that coffee drinkers had a significant reduction of cardiovascular disease.
These potential benefits may have something to do with the antioxidants found in coffee, like chlorogenic acid and polyphenols, which help reduce inflammation and support blood vessel function. Just be mindful of what you add to your cup—too much sugar or heavy cream can make it less heart-healthy.
5. Potatoes
Potatoes often get unfairly criticized, but they’re actually a nutrient-packed vegetable loaded with fiber, energizing complex carbohydrates, vitamin C and potassium, which plays a key role in regulating blood pressure. Rouse points out that what it all really boils down to is how they’re prepared. She recommends boiling or baking them with the skin on for added fiber, instead of frying.
6. Chocolate
Chocolate is often seen as a “bad” food that you should avoid for better health. However, dark chocolate with a high cocoa content (70% cocoa or more) can actually be a heart-healthy food choice in moderation. Cocoa is rich in flavonoids, plant compounds that help lower blood pressure and improve circulation.
Research supports these benefits—a meta-analysis study found that moderate chocolate consumption was associated with improvements in heart disease risk factors including lowering blood pressure, LDL cholesterol and fasting glucose.
Other Tips for Supporting Heart Health
While a heart-healthy diet is important, it’s just one part of the bigger picture. Here are a few other habits to consider for keeping your heart strong and healthy.
- Focus on Fiber: Include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds in the diet to get your fiber in. Most people should be aiming for about 25 to 36 grams of fiber per day. Rouse mentions especially focusing on soluble fiber sources, as these can help lower your LDL (“bad”) cholesterol.
- Prioritize Omega-3s: Make sure to prioritize omega-3 fatty acids from foods such as salmon, mackerel, sardines, chia seeds and walnuts, as omega-3s can help reduce inflammation and support heart function. Rouse reminds us, “The American Heart Association recommends eating fish at least twice a week for optimal heart health.”
- Stay Active: Regular physical activity strengthens the heart and improves circulation. Aim for the goal of at least 150 minutes of moderate exercise per week. Rouse emphasizes the importance of making movement realistic and sustainable, stating, “Even short bursts of 10-minute activity can help improve cholesterol levels and manage blood pressure.”
Heart-Healthy Recipes to Try
Our Expert Take
Turns out some foods with a bad reputation can actually have surprising heart-health benefits. Eggs, full-fat dairy, shellfish, coffee, potatoes and dark chocolate can all be part of a heart-friendly diet when enjoyed in moderation and prepared in healthy ways. So do something good for your heart and enjoy some of those “bad” foods.
