These fruits are also packed with antioxidants, vitamins, minerals, and other compounds that protect heart health. Oranges and some other citrus fruits contain a flavonoid called hesperidin, which may help lower blood pressure and improve blood vessel function, says Michelle Routhenstein, RD, a registered dietitian focused on heart health.
3. Fatty fish
The American Heart Association recommends eating two servings of fatty fish like sardines, salmon, oysters, anchovies, and mussels each week. These foods are all packed with nutrients that help your heart thrive.
Specifically, fatty fish are rich in EPA and DHA, which are types of omega-3 fatty acids that help lower triglycerides (another type of fat in the blood), reduce inflammation, and support healthy heart rhythm, Routhenstein says. “They are also a source of calcium and vitamin D, which are important for vascular and bone health.”
4. Edamame and other legumes
Edamame and other beans are rich in fiber and other compounds that may reduce cholesterol levels.
“Edamame provides potassium, which helps regulate blood pressure, and isoflavones, plant compounds that may improve cholesterol and support vascular health,” Routhenstein says.
5. Oats and other whole grains
Oats are a great source of soluble fiber, which helps stabilize blood sugar levels and lowers cholesterol by preventing it from being absorbed in the digestive tract. “A bowl of oatmeal made from 3/4 cup of dry oats contains 3 grams of soluble fiber,” Salge Blake says.
Other whole grains, like quinoa, barley, bulgur, and brown rice, can also reduce your risk for heart disease and stroke, thanks to the fiber they contain. (Plus, many of them are high in protein—animal products, who?)
6. Nuts and seeds
Flaxseeds are a great plant-based source of omega-3 fatty acids, which support healthy cholesterol levels and reduce inflammation. Flaxseeds also contain cholesterol-lowering soluble fiber and compounds called lignans, which may support healthy blood vessels. Looking for other options? Chia seeds, pumpkin seeds, almonds, and walnuts provide heart-healthy unsaturated fats, fiber, and minerals like magnesium that help regulate blood pressure.
