Do you know foods that are good for heart health?

While no single food or diet can guarantee 100% heart health, certain dietary choices can have a powerful impact on heart disease risk factors like high blood pressure and high cholesterol.

Here are some familiar dishes that bring heart health benefits.

Nuts

For an easy and delicious way to support heart health, John P. Higgins, professor of medicine at the University of Texas McGovern Medical School, suggests adding nuts to your diet.

“They are nutritious, easy to find and a practical source of unsaturated fats and fibre, which are beneficial in reducing cardiovascular risk,” says Professor Higgins.

Studies show that regularly eating nuts like almonds can significantly reduce levels of bad LDL cholesterol and markers of inflammation in the body, thereby reducing the risk of heart disease.

Snacking on almonds also helps keep you feeling full longer and helps control blood sugar better - two important factors for maintaining a healthy heart.

Fruit

Dried fruit is a great choice when you have a sweet tooth. Unlike candy or cookies, they don't contain added sugar.

“Dried fruit is rich in antioxidants, fiber, and potassium, all of which are beneficial for heart health,” says Oen-Hsiao, an associate professor at Yale University School of Medicine.

Associate Professor Oen-Hsiao recommends eating dried fruits such as prunes, dried apricots and raisins. These fruits are high in fibre and other nutrients that can help reduce heart disease risk factors, such as high cholesterol.

Be mindful of portion sizes, though. “They tend to be higher in sugar than fresh fruit because the sugar becomes more concentrated during the drying process,” says Oen-Hsiao.

Fatty fish

Fatty fish is a source of omega-3 fatty acids, which help reduce inflammation, lower blood fats and blood pressure. Omega-3 fats can also improve the elasticity of blood vessels, supporting circulation.

“Unlike red or processed meats, fatty fish provide a healthy source of protein that does not contribute to plaque buildup in the arteries. Including them in your diet regularly can make a significant difference in your long-term heart health,” said Dr. Chaaban, chief of cardiology at Clara Maass Medical Center in the United States.

Whole grains

Following a diet high in refined carbohydrates can increase your risk of metabolic syndrome—a group of conditions that increase your risk of heart disease, stroke, and other health problems. People who eat a lot of refined grains also tend to gain weight over time compared to people who eat complex carbohydrates.

“Whole grains like oats and brown rice provide fiber, which helps lower bad cholesterol levels,” says the expert. The fiber in whole grains also helps lower high blood pressure, one of the most important risk factors for heart disease.

To support heart health and reduce your risk of heart disease, experts recommend trying to add heart-healthy foods to your diet. Eating more nutritious foods like fatty fish, nuts, fruits, and whole grains makes heart care easy and delicious.