The 6 Best Pantry Staples for Better Heart Health

Your pantry can be a real lifesaver during those extra busy weeks when grocery store runs get skipped. Pantry staples make it easy to throw together a nutritious and affordable meal in minutes, especially since many items come pre-cut, peeled or even fully cooked. 

They also work wonders for anyone managing a health condition, including high blood pressure or high cholesterol. The key is choosing and filling your pantry with the right items. That’s why we asked a cardiologist and registered dietitians to share their best pantry staples they recommend for better heart health. 

1. Olive Oil 

When it comes to choosing the healthiest fat for cooking or drizzling, extra-virgin olive oil is a winner for your heart. It’s a core staple in heart-healthy diets like the Mediterranean Diet or the DASH diet. “Extra virgin olive oil is rich in monounsaturated fats and polyphenolic compounds that help reduce inflammation and improve endothelial function,” says cardiologist, Dr. Aaron J Feingold. “The oleic acid in olive oil helps lower LDL cholesterol while maintaining HDL levels, and its antioxidant properties protect against oxidative stress that contributes to atherosclerosis.”

In other words, olive oil is brimming with heart-friendly fats that help keep your blood vessels healthy, your cholesterol levels in check, and inflammation tamed. Research backs this up: Participants at high risk for heart disease who followed the Mediterranean diet with extra-virgin olive oil diet had a 30% lower risk of major cardiovascular events, including heart attack and strokes, compared to those following a low-fat diet.

So, break out the olive oil from your pantry to whip up an easy homemade vinaigrette (try one of our Healthy Salad Dressings Made with Olive Oil recipes), toss veggies in before grilling or roasting, like in our Anti-Inflammatory Sheet-Pan Roasted Veggies recipe or use olive oil to saute or cook just about anything from leafy greens to your morning eggs. 

2. Oats

If you’ve ever noticed the heart-healthy stamp on a barrel of oats or heard of their cholesterol-lowering abilities, there’s plenty of science to back up the hype. 

“Oats are an excellent source of beta-glucan, a type of soluble fiber shown to help reduce total and LDL cholesterol,” explains Veronica Rouse, RD, who specializes in working with clients with heart conditions.

But that’s not all oats can boast about—they also support healthy blood pressure. “Oats also contain antioxidants called avenanthramides that increase nitric oxide production, which relaxes blood vessels and lowers blood pressure,” adds Melissa Mitri, M.S., RD, which has been shown in in vitro studies. Mitri adds that oats are more effective at lowering blood pressure than refined grains, like white bread.

Whether you enjoy a warm, cozy bowl of oatmeal on a chilly morning or love a cool grab-and-go option like overnight oats, oats are a blank slate and highly versatile. Try one of our drool-worthy dessert-inspired overnight oat recipes. If you’re craving something savory, give our Oatmeal with Cheddar, Collards & Eggs a try. 

3. Canned Salmon

We all ought to be diving into more fish to reel in their heart benefits. Canned salmon offers a convenient solution: Just crack open the lid, drain the liquid, and you’ve got a protein-rich option ready to eat, toss onto a salad, mix into a pasta or stuff into a pita. Best of all, it delivers countless benefits. 

“These fish are excellent sources of omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory and cardioprotective effects”, says Dr. Feingold. “The American Heart Association (AHA) recommends eating fatty fish twice weekly based on extensive research showing omega-3s reduce triglycerides, lower blood pressure and decrease the risk of sudden cardiac death.”

Using canned salmon checks off the AHA’s recommendation, but just be sure to purchase for varieties labeled “no salt added”. Use canned salmon to whip up our Easy Salmon Cakes, Salmon Salad-Stuffed Avocado or Cucumber-Salmon Salad Sandwich recipes. 

4. Dried Herbs and Spices

If you’ve ever been told to cut back on salt, you may reach for a salt substitute. But let’s be real, those can get boring real fast. That’s where dried herbs and spices come to the rescue. And every pantry should be stocked with a variety of dried herbs and spices to add flavor (without the sodium) and a chock-full of nutrients to meals. 

Many spices are loaded with antioxidants and anti-inflammatory compounds that can benefit heart health. In fact, one study found that in just about four weeks of using higher amounts of herbs and spices, participants experienced improvements in blood pressure.

When shopping, choose herbs and spices that list only the ingredient itself, like oregano or ginger, and skip blends that may sneak in salt. Or, try making your own seasoning blends at home. Try herbs and spices on foods you want to eat more of, such as veggies, like our Ranch-Roasted Cauliflower or Roasted Root Veggies & Greens over Spiced Lentils. 

5. Nuts

It’s more than okay to go a little nuts on nuts, as they make for an excellent heart-healthy snack. “Walnuts are rich in omega-3 fatty acids, fiber and antioxidants, all of which contribute to heart health,” says Rouse. Researchers found walnut eaters also had better cardiovascular risk profiles, including lower blood pressure and triglycerides, adds Rouse.

Almonds are another heart-healthy option. “Almonds are nutrient-rich and pack several heart-healthy ingredients, including monounsaturated fats, fiber, and magnesium,” says Mitri. “Eating at least one to two handfuls of almonds every day is associated with lower LDL cholesterol levels (the “bad” cholesterol). In addition, a one-ounce serving of almonds provides close to 20% of daily magnesium requirements, which supports healthy blood pressure levels.”

Keep a jar of unsalted raw or dry-roasted nuts in your pantry for quick snacking, or sprinkle them on breakfast bowls like oats, cereal, yogurt or chia pudding. They also add crunch and work in main courses like our Walnut-Rostemary Crusted Salmon. 

6. Pulses

Beans, dry peas, lentils and chickpeas are all classified as pulses, and they’re all excellent sources of plant-based protein and heart-healthy nutrients. Pulses are rich in dietary fiber, which helps bind to and remove LDL cholesterol from the body. They’re also packed with potassium, which supports healthy blood pressure levels by counteracting the effects of sodium. 

Research found that higher intake of dietary pulses was associated with lower risk of cardiovascular disease, coronary heart disease and hypertension. Additional studies found that eating pulses several times per week lowered the risk of cardiovascular disease up to 34%. 

So, how do you get more pulses on your plate? From black to red lentils, chickpeas to pinto beans, there are so many to choose from. Pro tip: If you’re using canned beans, be sure to choose reduced-sodium or no-salt-added, or just rinse under water to remove excess sodium. 

Blend up a bean-based dip, toss them onto grain bowls, stir them into rice or mash them into burgers like our Cilantro Bean Burgers with Creamy Avocado Lime Slaw. Saute up a batch of our Chhole(Chickpea Curry) or roast them in the oven like our Crunchy-Roasted Chickpeas. 

Other Strategies to Promote Heart Health

Beyond your pantry, there are many other things you can do to protect your heart. Here are some of our expert-backed strategies to promote heart health:

• Exercise Regularly: All experts agree, doing regular movement is key. Daily movement improves circulation, reduces blood pressure, and strengthens the heart, says Mitri. Remember, it doesn’t always have to be intense to count; even going for a brisk walk a few times a week can help. 
• Take Hold of Stress: Don’t let stress take over your heart. Our experts recommend practicing stress-reduction techniques like meditation, deep breathing or yoga regularly to help keep blood pressure in check. 
• Get Enough Shut-Eye: Get between 7 to 9 hours of sleep each night. “Poor sleep is associated with increased cortisol levels, elevated blood pressure and greater risk of developing metabolic syndrome,” says Dr. Feingold. 
• Eat More Plants: Pair your pantry staples with produce like fruits and veggies to add vitamins, minerals, fiber and antioxidants, which all support heart health. 
• Watch Your Salt Intake: You may not realize your favorite foods pack salt, so start by examining what you have in your kitchen. The goal is to limit sodium intake to less than 2,300mg daily (or 1,500mg for those with hypertension). Excess sodium contributes to fluid retention, increased blood pressure and strain on the cardiovascular system, explains Dr. Feingold. 
• Be Social: Meeting up with your pals and family can support your heart. “Being social helps lower stress, can reduce blood pressure, and simply makes you happy,” says Mitri. So don’t skip out on the next lunch date or family reunion.

Our Expert Take 

Pantry staples can offer up a quick, easy and nutritious solution for those looking to support their heart. Health experts recommend these six pantry staples for better heart health: olive oil, oats, canned salmon, dried herbs and spices, nuts and pulses. In addition, experts recommend the importance of regular exercise, stress management, getting enough sleep, eating more plant-based foods, watching your intake of sodium and staying socially connected.