Top 5 Foods for a Healthy Heart: Expert-Recommended Choices

Cardiovascular disease is the number one cause of death worldwide, but the power of nutrition to protect and strengthen heart health cannot be overstated. While no single food can guarantee immunity from heart issues, consistently including certain nutrient-rich choices in your diet can significantly reduce your risk of heart disease, high blood pressure, and stroke.

At Willkins we have identified the top 5 expert-recommended foods to support a strong and healthy heart, along with practical tips to include them in your everyday meals.

1. Fatty Fish: Omega-3 Powerhouses

Fatty fish such as salmon, mackerel, sardines, and trout are among the richest sources of omega-3 fatty acids, essential fats known to reduce inflammation, lower blood pressure, improve triglyceride levels, and support overall heart rhythm.

Why It’s Heart-Healthy:

• Reduces the risk of arrhythmias (irregular heartbeats)
• Helps prevent the buildup of plaque in arteries (atherosclerosis)
• Decreases triglyceride levels in the blood

How to Include It:

• Grill or bake fish for dinner twice a week with herbs, lemon, and olive oil.
• Make salmon salad wraps for lunch using Greek yogurt and mustard.
• Add sardines or smoked mackerel to whole-grain toast with avocado.

Plant-based alternatives include chia seeds, flaxseeds, walnuts, and algae-based omega-3 supplements.

 2. Leafy Greens: Vascular Support Superstars

Vegetables like spinach, kale, arugula, and Swiss chard are rich in vitamin K, which aids in proper blood clotting and arterial function, and nitrates, which help widen blood vessels and lower blood pressure.

Why It’s Heart-Healthy:

• High in dietary nitrates that improve arterial elasticity
• Contains antioxidants that reduce oxidative stress
• Aids in reducing inflammation and supporting healthy cholesterol levels

How to Include It:

• Add a handful of greens to smoothies or omelets.
• Use baby spinach or arugula as the base for salads and bowls.
• Sauté greens in garlic and olive oil as a heart-smart side dish.

Consistent consumption of leafy greens is linked with a lower incidence of cardiovascular disease over time.

3. Berries: Antioxidant-Rich & Naturally Sweet

Blueberries, strawberries, raspberries, and blackberries are packed with polyphenols, anthocyanins, and flavonoids—potent antioxidants that support blood vessel health and reduce inflammation.

Why It’s Heart-Healthy:

• Improves cholesterol balance (lowers LDL, raises HDL)
• Helps regulate blood pressure
• Protects against oxidative damage to blood vessels

How to Include It:

• Add fresh or frozen berries to oatmeal, yogurt, or smoothie bowls.
• Enjoy as a snack or mix into homemade muffins or energy bites.
• Make berry compote for topping whole grain pancakes or chia pudding.

Just 3–5 servings of berries per week can provide measurable cardiovascular benefits.

4. Nuts: Tiny Packages of Heart-Protective Nutrients

Almonds, walnuts, pistachios, and cashews are nutrient-dense snacks filled with monounsaturated fats, fiber, magnesium, and plant sterols that help lower bad cholesterol and support healthy blood vessels.

Why It’s Heart-Healthy:

• Lowers LDL cholesterol and inflammation
• Helps maintain healthy blood sugar levels
• Provides healthy fats that support cell and hormone function

How to Include It:

• Snack on a small handful of mixed nuts (unsalted and unroasted).
• Add chopped nuts to salads, oatmeal, or roasted vegetables.
• Use nut butters (like almond or walnut) as spreads or smoothie ingredients.

Walnuts, in particular, are high in ALA, a plant-based omega-3 fatty acid that’s especially heart-friendly.

5. Whole Grains: The Fiber-Filled Foundation

Unlike refined grains, whole grains retain all parts of the grain kernel, including the bran and germ, which are rich in fiber, B vitamins, and antioxidants. Common examples include oats, quinoa, brown rice, barley, bulgur, and whole wheat.

Why It’s Heart-Healthy:

• High in soluble fiber, which helps reduce LDL cholesterol
• Supports digestive health and satiety, aiding in weight management
• Helps regulate blood sugar levels

How to Include It:

• Start the day with steel-cut oats topped with fruit and seeds.
• Swap white rice with quinoa, bulgur, or farro in meals.
• Choose 100% whole grain bread and pasta over refined versions.

Studies show that 3 or more servings of whole grains per day can significantly reduce the risk of heart disease and stroke.

Final Takeaway

Your heart thrives on a diet rich in nutrient-dense, whole foods. Incorporating these five foods into your weekly routine—fatty fish, leafy greens, berries, nuts, and whole grains—can lower inflammation, balance cholesterol, and support long-term cardiovascular health.

Instead of chasing trends or cutting out entire food groups, focus on adding more of the right things to your plate. Your heart will thank you for every bite.

 

Remember: Always consult your doctor or a registered dietitian before making major dietary changes, especially if you have existing health conditions or are on medication.