When it comes to heart health, a plant-based diet is really the only way to go. Because animal-based foods are loaded with fat and cholesterol that build up in arteries, causing high blood pressure and worse, you need to avoid them completely if you’re at risk for or have heart disease. Luckily, plenty of plant-based foods can provide your heart with maximum nutrition. These foods are all from whole sources.
A diet rich in these foods not only helps your heart but also promotes an overall state of optimal health and well-being.
| Food | Vitamins and minerals | Ways to enjoy |
|---|---|---|
| Black or kidney beans | B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium, and soluble fiber | Stir some beans into your next soup or salad. |
| Tofu and tempeh | Niacin, folate, calcium, magnesium, and potassium | Thinly slice firm tofu or tempeh and marinate for several hours before baking, grilling, or stir-frying. |
| Brown rice and quinoa | B-complex vitamins, fiber, niacin, and magnesium | Cook up a pot and make pilafs or soups, or top it with a colorful vegetable stir-fry. |
| Oats | Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, and soluble fiber | Top hot oatmeal with fresh berries for a heart-healthy breakfast. Oatmeal and raisin cookies also make a “hearty” treat. |
| Almonds | Omega-3 fatty acids, vitamin E, magnesium, fiber, heart-favorable mono- and polyunsaturated fats, and phytosterols | Mix a few raw organic almonds into coconut milk yogurt, trail mix, or fruit salads. |
| Flaxseed (ground) | Omega-3 fatty acids, fiber, and phytoestrogens | Hide ground flaxseed in all sorts of foods — coconut yogurt parfaits, morning cereal, homemade muffins, or cookies. |
| Pumpkin seeds | Protein, omega-3 fatty acids, iron, zinc, phosphorus, vitamin A, calcium, and B-complex vitamins | Eat them raw in trail mixes, salads, and granola, or toast them lightly for an extra boost of flavor. |
| Walnuts | Omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable mono- and polyunsaturated fats, and phytosterols | Walnuts add heart power with a flavorful crunch to salads, pastas, cookies, muffins, and pancakes. |
The following table provides a list of heart-healthy vegetables.
| Food | Vitamins and minerals | Ways to enjoy |
|---|---|---|
| Acorn squash | Beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, calcium, magnesium, potassium, and fiber | Serve with sautéed spinach, pine nuts, or raisins. |
| Asparagus | Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, and fiber | Grill or steam slightly, then dress with lemon. |
| Beets | Calcium; iron; magnesium; phosphorous; and vitamins A, B-complex, and C | Shred some raw into salad or steam and cut into slices (or hearts). |
| Broccoli | Beta-carotene (a carotenoid), vitamins C and E, potassium, folate, calcium, and fiber | Chop fresh broccoli and add it to store-bought soup or dip into hummus. |
| Carrots | Alpha-carotene (a carotenoid) and fiber | Cut into snack-sized pieces to munch on. Use in recipes such as stir-fries, salads, and soups, or sneak shredded carrots into spaghetti sauce or muffin batter. |
| Red bell peppers | Beta-carotene and lutein, B-complex vitamins, folate, potassium, and fiber | Grill or oven-roast until tender. Delicious in wraps, salads, and sandwiches. |
| Spinach | Lutein, B-complex vitamins, folate, magnesium, potassium, calcium, and fiber | Choose spinach over lettuce for nutrient-packed salads and sandwiches. Tastes great when steamed and added to cooked dishes. |
| Sweet potato or butternut squash | Beta-carotene; vitamins A, C, and E; and fiber | Steam in steamer basket, bake, roast in oven, or boil in a pot of soup. |
| Tomatoes | Beta- and alpha-carotene, lycopene, and lutein (carotenoids); vitamin C; potassium; folate; and fiber | Try fresh tomatoes on sandwiches, salads, pastas, and pizzas. |
The following table provides a list of heart-healthy fruits.
| Food | Vitamins and minerals | Ways to enjoy |
|---|---|---|
| Blueberries and blackberries | Beta-carotene and lutein (carotenoids), anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin C, folate, calcium, magnesium, potassium, and fiber | Cranberries, strawberries, and raspberries are potent, too, and do well in trail mixes, muffins, and salads. |
| Cantaloupe | Alpha- and beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, potassium, and fiber | A fragrant, ripe cantaloupe is perfect for breakfast, lunch, or potluck dinners. Simply cut and enjoy. |
| Oranges | Beta-cryptoxanthin, beta- and alpha-carotene, lutein, flavones, vitamin C, potassium, folate, and fiber | Make your own orange juice with freshly squeezed organic oranges. Use the zest in marinades, chutneys, and salad dressing. You can even use it in baking. |
| Papaya | Beta-carotene, beta-cryptoxanthin, and lutein (carotenoids); vitamins C and E; folate; calcium; magnesium; and potassium | Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt, and black pepper. |
| Dark chocolate | Resveratrol and cocoa phenols (flavonoids) | A square of dark cocoa is great for blood pressure, but choose varieties that have 70 percent or higher cocoa content. |