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Foods to Fuel Heart Health

  • anita1032
  • Jul 21
  • 2 min read

Updated: Aug 15

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Overview  

Heart health depends on a balanced diet that supports healthy cholesterol levels, blood pressure, inflammation control, and vascular function. Diets rich in fiber, healthy fats, antioxidants, and plant-based nutrients have been shown to lower the risk of heart disease and improve cardiovascular outcomes. 


Key Heart-Healthy Foods & Nutrients 

  • Fatty Fish (salmon, sardines, mackerel): Rich in omega-3 fatty acids (EPA & DHA) that lower triglycerides and inflammation 

  • Whole Grains (oats, quinoa, brown rice): Provide soluble fiber to lower LDL (“bad”) cholesterol 

  • Berries (blueberries, strawberries): High in flavonoids that support vascular health 

  • Leafy Greens (kale, spinach, arugula): Rich in nitrates, folate, and vitamin K for artery function 

  • Nuts & Seeds (walnuts, almonds, flaxseeds): Supply healthy fats, magnesium, and fiber 

  • Olive Oil: Monounsaturated fats help reduce LDL and raise HDL (“good”) cholesterol 

  • Legumes (lentils, chickpeas, black beans): High in plant-based protein and fiber, support blood sugar and lipid control 

  • Dark Chocolate (70%+ cocoa): In moderation, improves endothelial function via polyphenols 


Health Benefits 

  • Reduces blood pressure, cholesterol, and triglyceride levels 

  • Supports artery flexibility and circulation 

  • Decreases systemic inflammation, a key factor in heart disease 

  • Improves blood sugar regulation, lowering risk of diabetes-related heart conditions 

  • Aids in weight management, reducing stress on the cardiovascular system 


Recommended Intake 

  • Fiber: 25–38 grams/day (from whole grains, fruits, vegetables, legumes) 

  • Omega-3s: 250–500 mg/day EPA/DHA (or 2 servings of fatty fish per week) 

  • Sodium: Less than 2,300 mg/day (ideally <1,500 mg for those with hypertension) 

  • Saturated fat: Less than 10% of daily calories; avoid trans fats 

  • Include 5+ servings of fruits/vegetables daily, 3+ servings of whole grains, and 1–2 oz of nuts/seeds 


Deficiency Risks 

  • Low fiber intake: Linked to high cholesterol and increased heart disease risk 

  • Omega-3 deficiency: Associated with inflammation and elevated triglycerides 

  • Magnesium and potassium deficiencies: May contribute to high blood pressure and arrhythmias 

  • Excess sodium and low potassium: Raise blood pressure and strain the cardiovascular system 


 
 
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