Because they know how important heart health is, cardiologists make it a point to eat as many better-for-you foods as they can — and they encourage their patients to do the same.
At your next doctor’s visit, you might want to ask, “What food do you recommend I eat more of — something you eat a lot of yourself?” Since these are smart people with a limited amount of time, you’ll most likely hear choices that are easy to find, simple to prepare and delicious tasting, too. Here are five top choices from experts, all ready to add to your next shopping list.
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1. A handful of nuts
The American Heart Association recommends eating a variety of unsalted nuts and seeds. Aim for four to six servings a week of a small handful of nuts or two tablespoons of nut butter. Heart experts know that nuts can lower “bad” cholesterol, reduce inflammation and decrease the risk of cardiovascular diseases.
While most nuts carry health benefits, the experts we spoke to had some favorites. Almonds are the top choice for cardiologist Dr. Monika Sanghavi, director of women’s cardiovascular health at Pennsylvania Hospital and associate professor of Clinical Medicine at the University of Pennsylvania. “They’re a superfood for the heart,” she said. “Almonds reduce bad cholesterol and improve good cholesterol, improve blood vessel function, decrease inflammation, reduce blood sugar, improve insulin resistance and can improve blood pressure if eaten consistently.” And because eating them 30 minutes before a meal can help increase satiety and prevent sugar spikes, she noted that almonds are great for people with prediabetes and diabetes.
Simona Campa-Cochrane, a doctor of nursing practice (DNP) and cardiology nurse practitioner at Insight Heart Health in Dallas, recommends walnuts to her patients. “They’re among the most evidence-supported heart-healthy foods,” she said. She noted that walnuts are rich in unsaturated fats, fiber, plant sterols and bioactive compounds. “I like to add them to oatmeal or yogurt, sprinkle them on salads or snack on them instead of chips,” she said.
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“Berries are associated with better vascular function and cardiometabolic health,” said Dr. Romit Bhattacharya. K.O. Pixels via Getty Images
2. Berries, fresh or frozen
Sweet, juicy berries are a delicious choice for a heart-healthy diet, said Dr. Romit Bhattacharya, a preventive cardiologist with the Mass General Brigham Heart & Vascular Institute. “Berries are the No. 1 thing I suggest my patients to eat,” he said, noting their high fiber, phytonutrients and antioxidants help slow vascular aging and improve blood flow. “Dose yourself with berries every day, like we do with medications,” he said. Campa-Cochrane is also a fan. “Berries are associated with better vascular function and cardiometabolic health,” she said. “They’re also a naturally sweet option that doesn’t have added sugars.”
Bhattacharya said he loves blueberries with Greek yogurt or cottage cheese. “It’s my default meal, especially if I’m in a hurry,” he said. He also noted that frozen berries are just as good as fresh and often have more nutrient value, since they’re picked at the peak of freshness.
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3. High-fiber foods
High-fiber foods offer a number of health benefits, including supporting cardiovascular health, said cardiologist Dr. Olufolahan Carrena of Houston Methodist DeBakey Cardiology Associates. The Food and Drug Administration recommends up to 28 grams of dietary fiber per day. Eating enough fiber can lower LDL cholesterol by up to 5 to 10%, as part of a heart health plan that might include medication, she said. As a bonus, Carrena noted that diets rich in fiber also help regulate blood glucose levels and improve digestive health.
It’s easy to get more fiber in your diet, she said: “Add fruit to your breakfast or include a side salad or beans or lentils to lunch or dinner. Other simple steps are switching to whole-grain bread and choosing brown rice or quinoa instead of white rice.” She also offered the advice she gives her patients who are just getting started with higher fiber eating. “Make sure to stay well hydrated and add it to your diet gradually, to avoid bloating,” she added.
4. Dark leafy greens
Dr. Anum Saeed is an assistant professor of medicine at the University of Pittsburgh School of Medicine and a cardiologist and lipidologist at the UPMC Heart and Vascular Institute. She said it’s always a good idea to load up on greens. “Dark green leafy vegetables — like spinach, kale and arugula — provide fiber and antioxidants, which help cardiovascular health by lowering cholesterol and improving blood flow,” she said. Practical options for busy people include combining a small salad with heart-healthy nuts or using greens as part of the main meal, perhaps sautéed with other vegetables.
5. Salmon
Saeed is also a big fan of salmon. “It’s rich in DHA and EPA, so it provides beneficial [omega-3] fatty acids to help fight inflammation and improve cholesterol profiles,” she said. “Be sure to buy responsibly sourced fish that comes from a brand with oversight on mercury levels.”
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Keep the bigger picture in mind
While all these foods are nourishing and delicious, it’s important to see them as snapshots in your larger picture of overall health. Campa-Cochrane said, “No single ‘superfood’ replaces an overall healthy pattern.” She suggests that her patients follow a Mediterranean-style dietary pattern, similar to those seen in long-lived populations such as the Blue Zones, along with physical activity, sleep and stress management as a combined lifestyle approach for prevention.
And, as always, be sure to check in with your own health care practitioner before making any major changes. Saeed said, “These foods are recommended by cardiovascular experts and organizations, but I’d also suggest asking more specific questions, given your medical history, during your next doctor’s visit.”
