While some people may tell you that youmusteat theMediterranean dietor theDASH dietor theOrnish diet, there are broader principles that determine whether a diet is heart-healthy or not.
According to the American Heart Association, a heart-healthy diet should consist of:
1TomatoPhoto: Alexandra ShytsmanTomatoesmay help fend off heart disease, according to a 2017 review of studies. Tomatoes and tomato products reduce “bad"LDL cholesterollevels in the blood that might otherwise lead to fatty deposits, calledplaque, on the walls of arteries.The buildup of plaque can lead to a condition calledatherosclerosis, which not only raises blood pressure but also increases the risk of heart attacks and stroke.The researchers also found that a compound in tomatoes calledlycopenecan help lower blood pressure and increase levels of “good"HDL cholesterol.RecapTomatoes contain lycopene and other compounds that help reduce “bad” LDL cholesterol, raise “good” HDL cholesterol, and lower blood pressure.
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TomatoPhoto: Alexandra ShytsmanTomatoesmay help fend off heart disease, according to a 2017 review of studies. Tomatoes and tomato products reduce “bad"LDL cholesterollevels in the blood that might otherwise lead to fatty deposits, calledplaque, on the walls of arteries.The buildup of plaque can lead to a condition calledatherosclerosis, which not only raises blood pressure but also increases the risk of heart attacks and stroke.The researchers also found that a compound in tomatoes calledlycopenecan help lower blood pressure and increase levels of “good"HDL cholesterol.RecapTomatoes contain lycopene and other compounds that help reduce “bad” LDL cholesterol, raise “good” HDL cholesterol, and lower blood pressure.
Tomato
Photo: Alexandra Shytsman
Tomatoesmay help fend off heart disease, according to a 2017 review of studies. Tomatoes and tomato products reduce “bad"LDL cholesterollevels in the blood that might otherwise lead to fatty deposits, calledplaque, on the walls of arteries.
The buildup of plaque can lead to a condition calledatherosclerosis, which not only raises blood pressure but also increases the risk of heart attacks and stroke.
The researchers also found that a compound in tomatoes calledlycopenecan help lower blood pressure and increase levels of “good"HDL cholesterol.
RecapTomatoes contain lycopene and other compounds that help reduce “bad” LDL cholesterol, raise “good” HDL cholesterol, and lower blood pressure.
Recap
Tomatoes contain lycopene and other compounds that help reduce “bad” LDL cholesterol, raise “good” HDL cholesterol, and lower blood pressure.
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Flaxseed
Eating flaxseed may help reduce blood pressure, according to a study published in theJournal of Nutrition.
Studies suggest that certain plant-based compounds in flaxseed, calledsecoisolariciresinolandenterodiol, are responsible for this effect.
3OatsPhoto: Alexandra ShytsmanOats have long been considered an important part of a heart-healthy diet. According to a review of studies published in theBritish Journal of Nutrition, oats contain a compound calledbeta-glucanthat can help lower LDL cholesterol and raise HDL cholesterol.An earlier study inNutrition Reviewconcluded that the daily consumption of oat is associated with a 7% reduction in LDL cholesterol and a 5% reduction intotal cholesterol.Studies suggest that oats may also help reduce levels ofapolipoprotein B(apoB), a type of protein commonly linked to the formation of plaque.RecapOats contain a compound called beta-glucan that can help raise HDL cholesterol and lower LDL cholesterol. It can also lower a type of protein called apolipoprotein B that is closely linked to the formation of plaque.
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OatsPhoto: Alexandra ShytsmanOats have long been considered an important part of a heart-healthy diet. According to a review of studies published in theBritish Journal of Nutrition, oats contain a compound calledbeta-glucanthat can help lower LDL cholesterol and raise HDL cholesterol.An earlier study inNutrition Reviewconcluded that the daily consumption of oat is associated with a 7% reduction in LDL cholesterol and a 5% reduction intotal cholesterol.Studies suggest that oats may also help reduce levels ofapolipoprotein B(apoB), a type of protein commonly linked to the formation of plaque.RecapOats contain a compound called beta-glucan that can help raise HDL cholesterol and lower LDL cholesterol. It can also lower a type of protein called apolipoprotein B that is closely linked to the formation of plaque.
Oats
Oats have long been considered an important part of a heart-healthy diet. According to a review of studies published in theBritish Journal of Nutrition, oats contain a compound calledbeta-glucanthat can help lower LDL cholesterol and raise HDL cholesterol.
An earlier study inNutrition Reviewconcluded that the daily consumption of oat is associated with a 7% reduction in LDL cholesterol and a 5% reduction intotal cholesterol.
Studies suggest that oats may also help reduce levels ofapolipoprotein B(apoB), a type of protein commonly linked to the formation of plaque.
RecapOats contain a compound called beta-glucan that can help raise HDL cholesterol and lower LDL cholesterol. It can also lower a type of protein called apolipoprotein B that is closely linked to the formation of plaque.
Oats contain a compound called beta-glucan that can help raise HDL cholesterol and lower LDL cholesterol. It can also lower a type of protein called apolipoprotein B that is closely linked to the formation of plaque.
4Dark ChocolateStudies have shown that cacao (made from unroasted cacao beans) can help keep cholesterol levels in check and lower the risk of heart disease. These benefits are linked to a group of plant-based compounds calledflavonoids.Dark chocolate contains higher concentrations of cacao and, in turn, higher concentrations of flavonoids. Dark chocolates that contain at least 60% cacao are thought to be the most beneficial in the prevention of heart disease.A 2019 review of studies concluded that eating 45 grams of dark chocolate every week significantly reduced the risk of heart disease. Eating more than 100 grams per week negated the benefits due to the substantially higher sugar intake.RecapEating 45 grams of dark chocolate per week (minimum 65% cacao content) may reduce your risk of heart disease.
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Dark ChocolateStudies have shown that cacao (made from unroasted cacao beans) can help keep cholesterol levels in check and lower the risk of heart disease. These benefits are linked to a group of plant-based compounds calledflavonoids.Dark chocolate contains higher concentrations of cacao and, in turn, higher concentrations of flavonoids. Dark chocolates that contain at least 60% cacao are thought to be the most beneficial in the prevention of heart disease.A 2019 review of studies concluded that eating 45 grams of dark chocolate every week significantly reduced the risk of heart disease. Eating more than 100 grams per week negated the benefits due to the substantially higher sugar intake.RecapEating 45 grams of dark chocolate per week (minimum 65% cacao content) may reduce your risk of heart disease.
Dark Chocolate
Studies have shown that cacao (made from unroasted cacao beans) can help keep cholesterol levels in check and lower the risk of heart disease. These benefits are linked to a group of plant-based compounds calledflavonoids.
Dark chocolate contains higher concentrations of cacao and, in turn, higher concentrations of flavonoids. Dark chocolates that contain at least 60% cacao are thought to be the most beneficial in the prevention of heart disease.
A 2019 review of studies concluded that eating 45 grams of dark chocolate every week significantly reduced the risk of heart disease. Eating more than 100 grams per week negated the benefits due to the substantially higher sugar intake.
RecapEating 45 grams of dark chocolate per week (minimum 65% cacao content) may reduce your risk of heart disease.
Eating 45 grams of dark chocolate per week (minimum 65% cacao content) may reduce your risk of heart disease.
5Chia Seedsvanillaechoes/Moment/Getty ImagesChia seeds are a rich source of fiber and a type of fatty acid calledalpha-linolenic acid. Both help keep cholesterol levels in check and lowerinflammationthat promotes the development of plaque and atherosclerosis.The fiber content in chia seeds is especially high. Chia seeds contain between 34 and 40 grams of dietary fiber per 100 grams of seed. This level of daily intake can reduce the risk of heart disease but alsotype 2 diabetes.Alpha-linoleic acid can also improve the movement of calcium and sodium through cells. This can lower blood pressure and help stabilize heart rhythms.RecapChia seeds are rich in fiber and a fatty acid known as alpha-linolenic acid. Both can help reduce cholesterol, prevent the formation of plaque, and lower blood pressure.
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Chia Seedsvanillaechoes/Moment/Getty ImagesChia seeds are a rich source of fiber and a type of fatty acid calledalpha-linolenic acid. Both help keep cholesterol levels in check and lowerinflammationthat promotes the development of plaque and atherosclerosis.The fiber content in chia seeds is especially high. Chia seeds contain between 34 and 40 grams of dietary fiber per 100 grams of seed. This level of daily intake can reduce the risk of heart disease but alsotype 2 diabetes.Alpha-linoleic acid can also improve the movement of calcium and sodium through cells. This can lower blood pressure and help stabilize heart rhythms.RecapChia seeds are rich in fiber and a fatty acid known as alpha-linolenic acid. Both can help reduce cholesterol, prevent the formation of plaque, and lower blood pressure.
Chia Seeds
vanillaechoes/Moment/Getty Images
Chia seeds are a rich source of fiber and a type of fatty acid calledalpha-linolenic acid. Both help keep cholesterol levels in check and lowerinflammationthat promotes the development of plaque and atherosclerosis.
The fiber content in chia seeds is especially high. Chia seeds contain between 34 and 40 grams of dietary fiber per 100 grams of seed. This level of daily intake can reduce the risk of heart disease but alsotype 2 diabetes.
Alpha-linoleic acid can also improve the movement of calcium and sodium through cells. This can lower blood pressure and help stabilize heart rhythms.
RecapChia seeds are rich in fiber and a fatty acid known as alpha-linolenic acid. Both can help reduce cholesterol, prevent the formation of plaque, and lower blood pressure.
Chia seeds are rich in fiber and a fatty acid known as alpha-linolenic acid. Both can help reduce cholesterol, prevent the formation of plaque, and lower blood pressure.
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Pomegranate
Jennifer K Rakowski/Moment/Getty Images
According to the researchers, a reduction in blood pressure was seen when drinking at least one cup (8 fluid ounces) of pomegranate juice. Drinking less than this had little effect.
With that said, drinking this much pomegranate juice may not be possible for people with diabetes orprediabetesas even the unsweetened juice is high in sugar.
RecapSome studies suggest that pomegranate juice can help reduce blood pressure. People with diabetes need to be cautious, however, as pomegranate juice is high in sugar.
Some studies suggest that pomegranate juice can help reduce blood pressure. People with diabetes need to be cautious, however, as pomegranate juice is high in sugar.
A Guide to Heart-Healthy Drinks
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Walnuts
Giuseppe Esposito/Moment/Getty Images
Antioxidants are compounds that prevent damage to the genetic material of cells. They can help prevent changes in the heart and blood vessels that can contribute to heart disease,
Walnutsare especially rich in antioxidants and are frequently touted as a heart-healthy food. The antioxidants found in walnuts include plant-based compounds known aspolyphenols.
RecapWalnuts contain antioxidants that may prevent long-term damage to cells that contribute to heart disease.
Walnuts contain antioxidants that may prevent long-term damage to cells that contribute to heart disease.
8KefirVerywell / Alexandra ShytsmanKefirmade from fermented milk isrich in probiotics. Probiotics are foods or supplements that contain live microorganisms that help maintain the “good” bacteria in the body. In addition to aiding with digestion, probiotics also create acids that counter the production of cholesterol.A 2017 study published in theJournal of Clinical Lipidologyreported that females with overweight or obesity had significant drops in their LDL and total cholesterol after drinking a daily low-fat kefir drink for eight weeks.Kefir drinks are often sweetened, so opt for unsweetened brands to avoid increasing your blood sugar levels.RecapKefir is rich in probiotics that not only aid with digestion but also create acids that counter the production of cholesterol.
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KefirVerywell / Alexandra ShytsmanKefirmade from fermented milk isrich in probiotics. Probiotics are foods or supplements that contain live microorganisms that help maintain the “good” bacteria in the body. In addition to aiding with digestion, probiotics also create acids that counter the production of cholesterol.A 2017 study published in theJournal of Clinical Lipidologyreported that females with overweight or obesity had significant drops in their LDL and total cholesterol after drinking a daily low-fat kefir drink for eight weeks.Kefir drinks are often sweetened, so opt for unsweetened brands to avoid increasing your blood sugar levels.RecapKefir is rich in probiotics that not only aid with digestion but also create acids that counter the production of cholesterol.
Kefir
Verywell / Alexandra Shytsman
Kefirmade from fermented milk isrich in probiotics. Probiotics are foods or supplements that contain live microorganisms that help maintain the “good” bacteria in the body. In addition to aiding with digestion, probiotics also create acids that counter the production of cholesterol.
A 2017 study published in theJournal of Clinical Lipidologyreported that females with overweight or obesity had significant drops in their LDL and total cholesterol after drinking a daily low-fat kefir drink for eight weeks.
Kefir drinks are often sweetened, so opt for unsweetened brands to avoid increasing your blood sugar levels.
RecapKefir is rich in probiotics that not only aid with digestion but also create acids that counter the production of cholesterol.
Kefir is rich in probiotics that not only aid with digestion but also create acids that counter the production of cholesterol.
9White MulberryIon-Bogdan Dumitrescu/Moment/Getty ImagesSince antioxidants may help thwart the formation of plaque, some people consume antioxidant-rich foods likewhite mulberryto boost their heart health.One of the most important antioxidants in mulberry fruits is calledanthocyanin. Anthocyanins are also found in tart fruits such as cranberries,elderberries, and tart cherries.A small study published in 2016 reported that 58 adults with high cholesterol experienced a significant drop in LDL and total cholesterol after taking a daily dose of freeze-dried white mulberry (equivalent to 325 milligrams of anthocyanin) for six weeks.RecapWhite mulberry is a fruit rich in an antioxidant known as anthocyanin. Studies suggest that anthocyanins can help significantly reduce LDL and total cholesterol levels.
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White MulberryIon-Bogdan Dumitrescu/Moment/Getty ImagesSince antioxidants may help thwart the formation of plaque, some people consume antioxidant-rich foods likewhite mulberryto boost their heart health.One of the most important antioxidants in mulberry fruits is calledanthocyanin. Anthocyanins are also found in tart fruits such as cranberries,elderberries, and tart cherries.A small study published in 2016 reported that 58 adults with high cholesterol experienced a significant drop in LDL and total cholesterol after taking a daily dose of freeze-dried white mulberry (equivalent to 325 milligrams of anthocyanin) for six weeks.RecapWhite mulberry is a fruit rich in an antioxidant known as anthocyanin. Studies suggest that anthocyanins can help significantly reduce LDL and total cholesterol levels.
White Mulberry
Ion-Bogdan Dumitrescu/Moment/Getty Images
Since antioxidants may help thwart the formation of plaque, some people consume antioxidant-rich foods likewhite mulberryto boost their heart health.
One of the most important antioxidants in mulberry fruits is calledanthocyanin. Anthocyanins are also found in tart fruits such as cranberries,elderberries, and tart cherries.
A small study published in 2016 reported that 58 adults with high cholesterol experienced a significant drop in LDL and total cholesterol after taking a daily dose of freeze-dried white mulberry (equivalent to 325 milligrams of anthocyanin) for six weeks.
RecapWhite mulberry is a fruit rich in an antioxidant known as anthocyanin. Studies suggest that anthocyanins can help significantly reduce LDL and total cholesterol levels.
White mulberry is a fruit rich in an antioxidant known as anthocyanin. Studies suggest that anthocyanins can help significantly reduce LDL and total cholesterol levels.
10AçaiBrasil2/E+/Getty ImagesAçaiis another fruit that is rich in anthocyanin. A 2016 study published in theAmerican Journal of Clinical Nutritionreported that an açai-based smoothie improved the cardiovascular health of 28 males with overweight or obesity. The effect was largely attributed to anthocyanin.Study participants all had signs of endothelial dysfunction (in which cells that regulate the relaxation of blood vessels do not work properly). After consuming the açai smoothies, the function of these cells improved.This suggests that compounds in açai may benefit people with atherosclerosis, a condition often referred to as the “hardening of arteries.“RecapStudies suggest that açai may improve the function of cells that regulate the relaxation of blood vessels. This may improve blood flow in people with atherosclerosis and other vascular diseases.
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AçaiBrasil2/E+/Getty ImagesAçaiis another fruit that is rich in anthocyanin. A 2016 study published in theAmerican Journal of Clinical Nutritionreported that an açai-based smoothie improved the cardiovascular health of 28 males with overweight or obesity. The effect was largely attributed to anthocyanin.Study participants all had signs of endothelial dysfunction (in which cells that regulate the relaxation of blood vessels do not work properly). After consuming the açai smoothies, the function of these cells improved.This suggests that compounds in açai may benefit people with atherosclerosis, a condition often referred to as the “hardening of arteries.“RecapStudies suggest that açai may improve the function of cells that regulate the relaxation of blood vessels. This may improve blood flow in people with atherosclerosis and other vascular diseases.
Açai
Brasil2/E+/Getty Images
Açaiis another fruit that is rich in anthocyanin. A 2016 study published in theAmerican Journal of Clinical Nutritionreported that an açai-based smoothie improved the cardiovascular health of 28 males with overweight or obesity. The effect was largely attributed to anthocyanin.
Study participants all had signs of endothelial dysfunction (in which cells that regulate the relaxation of blood vessels do not work properly). After consuming the açai smoothies, the function of these cells improved.
This suggests that compounds in açai may benefit people with atherosclerosis, a condition often referred to as the “hardening of arteries.”
RecapStudies suggest that açai may improve the function of cells that regulate the relaxation of blood vessels. This may improve blood flow in people with atherosclerosis and other vascular diseases.
Studies suggest that açai may improve the function of cells that regulate the relaxation of blood vessels. This may improve blood flow in people with atherosclerosis and other vascular diseases.
11ApplesVerdina Anna/Moment Open/Getty ImagesApples are rich in a flavonoid calledquercetin. Some studies suggest that quercetin in apples may lower the risk of heart disease in some people.In a 2016 study, researchers analyzed data from 1,052 females over the age of 70 and found that higher apple consumption was associated with a lower risk ofaortic calcification.Aortic calcification is the build-up of calcium deposits in one of the major blood vessels to the heart, called theaorta. It is commonly seen when atherosclerosis is widespread and generally indicates a high risk of heart attack and stroke.RecapApples contain an antioxidant called quercetin that some studies suggest may reduce the risk of atherosclerosis.
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ApplesVerdina Anna/Moment Open/Getty ImagesApples are rich in a flavonoid calledquercetin. Some studies suggest that quercetin in apples may lower the risk of heart disease in some people.In a 2016 study, researchers analyzed data from 1,052 females over the age of 70 and found that higher apple consumption was associated with a lower risk ofaortic calcification.Aortic calcification is the build-up of calcium deposits in one of the major blood vessels to the heart, called theaorta. It is commonly seen when atherosclerosis is widespread and generally indicates a high risk of heart attack and stroke.RecapApples contain an antioxidant called quercetin that some studies suggest may reduce the risk of atherosclerosis.
Apples
Verdina Anna/Moment Open/Getty Images
Apples are rich in a flavonoid calledquercetin. Some studies suggest that quercetin in apples may lower the risk of heart disease in some people.
In a 2016 study, researchers analyzed data from 1,052 females over the age of 70 and found that higher apple consumption was associated with a lower risk ofaortic calcification.
Aortic calcification is the build-up of calcium deposits in one of the major blood vessels to the heart, called theaorta. It is commonly seen when atherosclerosis is widespread and generally indicates a high risk of heart attack and stroke.
RecapApples contain an antioxidant called quercetin that some studies suggest may reduce the risk of atherosclerosis.
Apples contain an antioxidant called quercetin that some studies suggest may reduce the risk of atherosclerosis.
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Cranberries
Westend61/Getty Images
In a study published in 2015, scientists reported that cranberry juice consumed daily for eight weeks significantly reduced diastolic blood pressure (the bottom number in a blood pressure reading).
High diastolic pressure generally occurs when there is a condition affecting the aorta. This includes problems likeaortic stenosis, a type of heart valve disease.
RecapThere is evidence that anthocyanins in cranberry juice can help lower cholesterol, improve blood flow, and reduce blood pressure.
There is evidence that anthocyanins in cranberry juice can help lower cholesterol, improve blood flow, and reduce blood pressure.
7 More Foods That Are Good for Your Heart
Summary
Tomatoes, flaxseed, oats, walnuts, dark chocolate, and white mulberry are all linked to improvements in cholesterol levels. Similarly, chia seeds, pomegranate, kefir, açai, apples, and cranberries are all thought to either reduce blood pressure, improve blood flow, or reduce inflammation that contributes to the build-up of plaque in arteries.
11 Snacks for a Healthy Heart
A Word From Verywell
There is not one heart-healthy diet. While certain eating patterns, like the Mediterranean diet, offer significant benefits if you are at risk of heart disease, they are not a one-size-fits-all solution.
What is arguably more important than following a diet plan is learning the principles of heart-healthy eating. This is where acertified dietitiancan help. By understanding not only which foods you can eat but also which foods and habits you should avoid (like eating processed foods and smoking), you can build heart-healthy habits that last a lifetime.
10 Simple Steps to Increase Your Life Expectancy
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.The American Heart Association diet and lifestyle recommendations.Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis.Atherosclerosis. 2017;257:100-8. doi:10.1016/j.atherosclerosis.2017.01.009Edel AL, Rodriguez-Leyva D, Maddaford TG, et al.Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease.J Nutr.2015;145(4):749-57. doi:10.3945/jn.114.204594McCann SE, Hullar MAJ, Tritchler DL, et al.Enterolignan production in flaxseed intervention study in postmenopausal US women of African American and European ancestry.Nutrients.2021;13(3):919. doi:0.3390/nu13030919Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, et al.The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials.Br J Nutr.2016;116(8):1369-82. doi:10.1017/S000711451600341XOthman RA, Moghadasian MH, Jones PJ.Cholesterol-lowering effects of oat β-glucan.Nutr Rev. 2011;69(6):299-309. doi:10.1111/j.1753-4887.2011.00401.xRen Y, Liu Y, Sun XZ, et al.Chocolate consumption and risk of cardiovascular diseases: a meta-analysis of prospective studies.Heart. 2019;105(1):49-55. doi:10.1136/heartjnl-2018-313131Grancieri M, Duarte Martino HC, Gonzalez de Mejia E.Chia (Salvia hispanica L.) seed total protein and protein fractions digests reduce biomarkers of inflammation and atherosclerosis in macrophages in vitro,Mol Nutr Food Res.2019;63(19):e1900021. doi:10.1002/mnfr.201900021Hrnčič MK, Ivanovski M, Cör D, Knez Z.Chia seeds (Salvia HispanicaL.): an overview—phytochemical profile, isolation methods, and application.Molecules.2020;25(1):11. doi:10.3390/molecules25010011Sahebkar A, Ferri C, Giorgini P, Bo S, Nachtigal P, Grassi D.Effects of pomegranate juice on blood pressure: a systematic review and meta-analysis of randomized controlled trials.Pharmacol Res. 2017;115:149-61. doi:10.1016/j.phrs.2016.11.018Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK.Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials.Am J Clin Nutr. 2018;108(1):174-87. doi:10.1093/ajcn/nqy091Fathi Y, Ghodrati N, Zibaeenezhad MJ, Faghih S.Kefir drink causes a significant yet similar improvement in serum lipid profile, compared with low-fat milk, in a dairy-rich diet in overweight or obese premenopausal women: A randomized controlled trial.J Clin Lipidol.2017;11(1):136-146. doi:10.1016/j.jacl.2016.10.016Sirikanchanarod A, Bumrungpert A, Kaewruang W, Senawong T, Pavadhgul P.The effect of mulberry fruits consumption on lipid profiles in hypercholesterolemic subjects: a randomized controlled trial.J Pharm Nutr Sci.2016;60:7–14. doi:10.6000/1927-5951.2016.06.01.2Alqurashi RM, Galante LA, Rowland IR, Spencer JP, Commane DM.Consumption of a flavonoid-rich açai meal is associated with acute improvements in vascular function and a reduction in total oxidative status in healthy overweight men.Am J Clin Nutr.2016;104(5):1227-1235. doi:10.3945/ajcn.115.128728Bondonno NP, Lewis JR, Prince RL, at al.Fruit intake and abdominal aortic calcification in elderly women: a prospective cohort study.Nutrients.2016;8(3):159. doi:10.3390/nu8030159Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS.Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults.J Nutr.2015;145(6):1185-93. doi:10.3945/jn.114.203190
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.The American Heart Association diet and lifestyle recommendations.Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis.Atherosclerosis. 2017;257:100-8. doi:10.1016/j.atherosclerosis.2017.01.009Edel AL, Rodriguez-Leyva D, Maddaford TG, et al.Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease.J Nutr.2015;145(4):749-57. doi:10.3945/jn.114.204594McCann SE, Hullar MAJ, Tritchler DL, et al.Enterolignan production in flaxseed intervention study in postmenopausal US women of African American and European ancestry.Nutrients.2021;13(3):919. doi:0.3390/nu13030919Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, et al.The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials.Br J Nutr.2016;116(8):1369-82. doi:10.1017/S000711451600341XOthman RA, Moghadasian MH, Jones PJ.Cholesterol-lowering effects of oat β-glucan.Nutr Rev. 2011;69(6):299-309. doi:10.1111/j.1753-4887.2011.00401.xRen Y, Liu Y, Sun XZ, et al.Chocolate consumption and risk of cardiovascular diseases: a meta-analysis of prospective studies.Heart. 2019;105(1):49-55. doi:10.1136/heartjnl-2018-313131Grancieri M, Duarte Martino HC, Gonzalez de Mejia E.Chia (Salvia hispanica L.) seed total protein and protein fractions digests reduce biomarkers of inflammation and atherosclerosis in macrophages in vitro,Mol Nutr Food Res.2019;63(19):e1900021. doi:10.1002/mnfr.201900021Hrnčič MK, Ivanovski M, Cör D, Knez Z.Chia seeds (Salvia HispanicaL.): an overview—phytochemical profile, isolation methods, and application.Molecules.2020;25(1):11. doi:10.3390/molecules25010011Sahebkar A, Ferri C, Giorgini P, Bo S, Nachtigal P, Grassi D.Effects of pomegranate juice on blood pressure: a systematic review and meta-analysis of randomized controlled trials.Pharmacol Res. 2017;115:149-61. doi:10.1016/j.phrs.2016.11.018Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK.Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials.Am J Clin Nutr. 2018;108(1):174-87. doi:10.1093/ajcn/nqy091Fathi Y, Ghodrati N, Zibaeenezhad MJ, Faghih S.Kefir drink causes a significant yet similar improvement in serum lipid profile, compared with low-fat milk, in a dairy-rich diet in overweight or obese premenopausal women: A randomized controlled trial.J Clin Lipidol.2017;11(1):136-146. doi:10.1016/j.jacl.2016.10.016Sirikanchanarod A, Bumrungpert A, Kaewruang W, Senawong T, Pavadhgul P.The effect of mulberry fruits consumption on lipid profiles in hypercholesterolemic subjects: a randomized controlled trial.J Pharm Nutr Sci.2016;60:7–14. doi:10.6000/1927-5951.2016.06.01.2Alqurashi RM, Galante LA, Rowland IR, Spencer JP, Commane DM.Consumption of a flavonoid-rich açai meal is associated with acute improvements in vascular function and a reduction in total oxidative status in healthy overweight men.Am J Clin Nutr.2016;104(5):1227-1235. doi:10.3945/ajcn.115.128728Bondonno NP, Lewis JR, Prince RL, at al.Fruit intake and abdominal aortic calcification in elderly women: a prospective cohort study.Nutrients.2016;8(3):159. doi:10.3390/nu8030159Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS.Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults.J Nutr.2015;145(6):1185-93. doi:10.3945/jn.114.203190
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.The American Heart Association diet and lifestyle recommendations.Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis.Atherosclerosis. 2017;257:100-8. doi:10.1016/j.atherosclerosis.2017.01.009Edel AL, Rodriguez-Leyva D, Maddaford TG, et al.Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease.J Nutr.2015;145(4):749-57. doi:10.3945/jn.114.204594McCann SE, Hullar MAJ, Tritchler DL, et al.Enterolignan production in flaxseed intervention study in postmenopausal US women of African American and European ancestry.Nutrients.2021;13(3):919. doi:0.3390/nu13030919Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, et al.The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials.Br J Nutr.2016;116(8):1369-82. doi:10.1017/S000711451600341XOthman RA, Moghadasian MH, Jones PJ.Cholesterol-lowering effects of oat β-glucan.Nutr Rev. 2011;69(6):299-309. doi:10.1111/j.1753-4887.2011.00401.xRen Y, Liu Y, Sun XZ, et al.Chocolate consumption and risk of cardiovascular diseases: a meta-analysis of prospective studies.Heart. 2019;105(1):49-55. doi:10.1136/heartjnl-2018-313131Grancieri M, Duarte Martino HC, Gonzalez de Mejia E.Chia (Salvia hispanica L.) seed total protein and protein fractions digests reduce biomarkers of inflammation and atherosclerosis in macrophages in vitro,Mol Nutr Food Res.2019;63(19):e1900021. doi:10.1002/mnfr.201900021Hrnčič MK, Ivanovski M, Cör D, Knez Z.Chia seeds (Salvia HispanicaL.): an overview—phytochemical profile, isolation methods, and application.Molecules.2020;25(1):11. doi:10.3390/molecules25010011Sahebkar A, Ferri C, Giorgini P, Bo S, Nachtigal P, Grassi D.Effects of pomegranate juice on blood pressure: a systematic review and meta-analysis of randomized controlled trials.Pharmacol Res. 2017;115:149-61. doi:10.1016/j.phrs.2016.11.018Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK.Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials.Am J Clin Nutr. 2018;108(1):174-87. doi:10.1093/ajcn/nqy091Fathi Y, Ghodrati N, Zibaeenezhad MJ, Faghih S.Kefir drink causes a significant yet similar improvement in serum lipid profile, compared with low-fat milk, in a dairy-rich diet in overweight or obese premenopausal women: A randomized controlled trial.J Clin Lipidol.2017;11(1):136-146. doi:10.1016/j.jacl.2016.10.016Sirikanchanarod A, Bumrungpert A, Kaewruang W, Senawong T, Pavadhgul P.The effect of mulberry fruits consumption on lipid profiles in hypercholesterolemic subjects: a randomized controlled trial.J Pharm Nutr Sci.2016;60:7–14. doi:10.6000/1927-5951.2016.06.01.2Alqurashi RM, Galante LA, Rowland IR, Spencer JP, Commane DM.Consumption of a flavonoid-rich açai meal is associated with acute improvements in vascular function and a reduction in total oxidative status in healthy overweight men.Am J Clin Nutr.2016;104(5):1227-1235. doi:10.3945/ajcn.115.128728Bondonno NP, Lewis JR, Prince RL, at al.Fruit intake and abdominal aortic calcification in elderly women: a prospective cohort study.Nutrients.2016;8(3):159. doi:10.3390/nu8030159Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS.Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults.J Nutr.2015;145(6):1185-93. doi:10.3945/jn.114.203190
American Heart Association.The American Heart Association diet and lifestyle recommendations.
Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis.Atherosclerosis. 2017;257:100-8. doi:10.1016/j.atherosclerosis.2017.01.009
Edel AL, Rodriguez-Leyva D, Maddaford TG, et al.Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease.J Nutr.2015;145(4):749-57. doi:10.3945/jn.114.204594
McCann SE, Hullar MAJ, Tritchler DL, et al.Enterolignan production in flaxseed intervention study in postmenopausal US women of African American and European ancestry.Nutrients.2021;13(3):919. doi:0.3390/nu13030919
Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, et al.The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials.Br J Nutr.2016;116(8):1369-82. doi:10.1017/S000711451600341X
Othman RA, Moghadasian MH, Jones PJ.Cholesterol-lowering effects of oat β-glucan.Nutr Rev. 2011;69(6):299-309. doi:10.1111/j.1753-4887.2011.00401.x
Ren Y, Liu Y, Sun XZ, et al.Chocolate consumption and risk of cardiovascular diseases: a meta-analysis of prospective studies.Heart. 2019;105(1):49-55. doi:10.1136/heartjnl-2018-313131
Grancieri M, Duarte Martino HC, Gonzalez de Mejia E.Chia (Salvia hispanica L.) seed total protein and protein fractions digests reduce biomarkers of inflammation and atherosclerosis in macrophages in vitro,Mol Nutr Food Res.2019;63(19):e1900021. doi:10.1002/mnfr.201900021
Hrnčič MK, Ivanovski M, Cör D, Knez Z.Chia seeds (Salvia HispanicaL.): an overview—phytochemical profile, isolation methods, and application.Molecules.2020;25(1):11. doi:10.3390/molecules25010011
Sahebkar A, Ferri C, Giorgini P, Bo S, Nachtigal P, Grassi D.Effects of pomegranate juice on blood pressure: a systematic review and meta-analysis of randomized controlled trials.Pharmacol Res. 2017;115:149-61. doi:10.1016/j.phrs.2016.11.018
Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK.Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials.Am J Clin Nutr. 2018;108(1):174-87. doi:10.1093/ajcn/nqy091
Fathi Y, Ghodrati N, Zibaeenezhad MJ, Faghih S.Kefir drink causes a significant yet similar improvement in serum lipid profile, compared with low-fat milk, in a dairy-rich diet in overweight or obese premenopausal women: A randomized controlled trial.J Clin Lipidol.2017;11(1):136-146. doi:10.1016/j.jacl.2016.10.016
Sirikanchanarod A, Bumrungpert A, Kaewruang W, Senawong T, Pavadhgul P.The effect of mulberry fruits consumption on lipid profiles in hypercholesterolemic subjects: a randomized controlled trial.J Pharm Nutr Sci.2016;60:7–14. doi:10.6000/1927-5951.2016.06.01.2
Alqurashi RM, Galante LA, Rowland IR, Spencer JP, Commane DM.Consumption of a flavonoid-rich açai meal is associated with acute improvements in vascular function and a reduction in total oxidative status in healthy overweight men.Am J Clin Nutr.2016;104(5):1227-1235. doi:10.3945/ajcn.115.128728
Bondonno NP, Lewis JR, Prince RL, at al.Fruit intake and abdominal aortic calcification in elderly women: a prospective cohort study.Nutrients.2016;8(3):159. doi:10.3390/nu8030159
Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS.Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults.J Nutr.2015;145(6):1185-93. doi:10.3945/jn.114.203190
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