Table of ContentsView AllTable of ContentsFoods to EatFoods to AvoidPrenventing Heart AttackImproving Heart HealthDiets for Heart Disease
Table of ContentsView All
View All
Table of Contents
Foods to Eat
Foods to Avoid
Prenventing Heart Attack
Improving Heart Health
Diets for Heart Disease
Your everyday lifestyle habits, especially your diet, are essential to supporting your heart health. Heart diseases, including conditions like high blood pressure (hypertension), high cholesterol, heart attack, an irregular heartbeat (arrhythmia), and stroke, have been the leading cause of death among people living in the United States since 1933.
Changing the foods you eat is one of the most effective ways to improve your heart health.
This article will help you design a heart-healthy diet pattern, including foods to eat more of (and less of) to support your heart.
Westend61 / Getty Images
Heart-Healthy Food List: What to Eat
11 Snacks for a Healthy Heart
Leafy Green Vegetables
Leafy greensare rich in dietary nitrates, which can help lower blood pressure. They’re also packed with antioxidants like vitamin C and beta-carotene, which reduce inflammation and oxidative stress (when antioxidant levels are low). Both of these are risk factors for heart disease.
Additionally, they contain high levels of folate, a B vitamin (B9) necessary for reducing homocysteine, an amino acid linked to an increased risk of cardiovascular disease.
Try these:
Whole Grains
Unlike their refined (ultra-processed) counterparts,whole grainsare high in dietary fiber, which helps reduce cholesterol levels and improve blood vessel function. They also contain essential nutrients such as magnesium, potassium, and antioxidants, which support healthy blood pressure and reduce the risk of heart disease.
Whole grains also have a lowglycemic index, meaning they take longer to digest and don’t cause dramatic spikes in your blood sugar. Eating whole grains is associated with a lower risk of developing cardiovascular diseases, as they help prevent plaque buildup that can clog your arteries and lead to a stroke or heart attack.
Berries
Berries are rich inantioxidants, particularly anthocyanins (which give them their beautiful colors), and help reduce oxidative stress and inflammation.Berries are also an excellent source of fiber, which helps support healthy cholesterol levels and improve overall cardiovascular function.
They’re also a good source of vitamin C and other nutrients that support healthy blood vessels. Regularly eating berries can help improve arterial function and support healthy blood pressure.
Avocados
Additionally, avocados have fiber to support cholesterol levels and healthy arteries.The fruit is also packed with antioxidants like vitamins C and E, which protect against oxidative stress and inflammation.
Fatty Fish or Fish Oil
Fatty fish is rich inomega-3 fatty acidslike EPA and DHA, which can help reduce inflammation, triglycerides, and blood pressure and lower the risk of heart disease.
These healthy fats also help prevent the formation of blood clots, reducing the risk of heart attacks and strokes. Furthermore, regularfatty fishconsumption supports healthy arterial walls. Experts recommend aiming for 8–12 ounces of low-mercury fish per week.
You can consider a fish oil supplement if you don’t eat fish. Alternatively,plant-basedEPA and DHA supplements are derived from microalgae instead of fish.
However, some research shows that omega-3 fatty acid supplements may be dangerous for people with arrhythmia, especially at high doses, so it’s best to speak with your healthcare provider before trying them.
Walnuts
Walnutsare rich in omega-3 fatty acids, which help reduce inflammation. They’re also high in antioxidants, like vitamin E, which protect against oxidative stress and improve overall heart function.
Like other nuts, walnuts are also a good source of fiber, which helps bring down high cholesterol levels and promote healthy blood vessels. Additionally, they contain magnesium, a mineral that helps regulate blood pressure.
Beans
Eatingbeansis essential for heart health because they’re packed with soluble fiber, which helps lower high cholesterol levels.Beans are also a good source of protein, providing vital nutrients without the saturated fats found in animal proteins that can contribute to heart disease.
Dark Chocolate
Dark chocolate is rich in flavonoids, particularlyepicatechins, antioxidants that can improve blood flow and lower blood pressure. They also help reduce inflammation and prevent oxidative stress.
Tomatoes
Tomatoes are rich in lycopene, an antioxidant that helps reduce oxidative stress.They also contain fiber and potassium, which your body needs to regulate blood pressure and maintain proper heart function.
Additionally,tomatoesprovide vitamins C and E, which support healthy blood vessels and reduce inflammation, contributing to overall heart health.
Almonds
Eatingalmondsis good for your heart because they are high in monounsaturated fats, which help lower LDL cholesterol levels and reduce the risk of heart disease. Almonds are also a good source of fiber.
They contain magnesium, a vital mineral for regulating blood pressure and preventing heart-related issues. Finally, almonds are rich in antioxidants, like vitamin E, which protect against oxidative stress and inflammation.
Chia Seeds, Flaxseeds, and Hemp Seeds
Chia,flax, andhempseeds are rich in omega-3 fatty acids, which help reduce inflammation.These seeds are excellent sources of dietary fiber and provide essential minerals such as magnesium and potassium, which help regulate blood pressure and support heart function. Additionally, chia, flax, and hemp seeds contain antioxidants.
Garlic
Garliccontains allicin, which helps lower blood pressure and improve cardiovascular function. Garlic is known to reduce cholesterol levels, specifically lowering LDL.
Olive Oil
Olive oilis rich in monounsaturated fats, which help lower bad cholesterol levels and offer some protection against heart disease. It contains powerful antioxidants called polyphenols, which protect against oxidative stress and inflammation.
Edamame
Edamame (soybeans) are rich in protein, potassium, and fiber. They also contain isoflavones, which reduce inflammation and improve artery elasticity, supporting healthy blood vessels. Plus, the antioxidants in edamame protect against oxidative stress.
Green Tea
Green teais rich in catechins, powerful antioxidants that help reduce inflammation and prevent cell damage linked to heart disease. It has also been shown to improve blood vessel function and reduce blood pressure.
Nonfat or Low-Fat Dairy Products
Recent research shows thatdairy’s effect on heart healthis about more than just the fat content. One systematic review found that healthy people with normal cholesterol levels can consume a moderate amount of dairy (up to 200 grams per day), regardless of fat content, without having a negative impact on heart health.
Within those 200 grams, it is recommended to opt for fermented dairy products, such as sour milk products (e.g.,kefir) and yogurt, to optimize heart health.
If you don’t consume dairy, consider drinking soy milk. Soy milk is linked to improved cardiovascular outcomes and all-cause mortality risk, similar to nonfat (skim) milk.
Healthy Proteins
Proteinsprovide the amino acids required for maintaining muscle mass, tissue repair, and metabolic health. Lean protein sources are ideal for supporting heart health, as eating proteins high in saturated fats is associated with higher cholesterol and worsened heart health outcomes.
Foods to Avoid for Heart Health
As you plan your diet to include more foods promoting heart health, it’s equally important to reduce foods that have the opposite effect.
The American Heart Association (AHA) recommends minimizing red and processed meats (like hot dogs, sausage, and bacon) and high-fat dairy products (like full-fat milk), which tend to be high in saturated and trans fats. Additionally, it’s best to avoid foods high in added salt, as this can contribute to increased blood pressure.
Limiting yourultra-processed foodintake is an excellent approach to improving your heart health and overall well-being. For example, packaged snack foods (like potato chips and cookies) and sugary sodas are high in calories but low in beneficial nutrients, promoting inflammation and unintentional weight gain.
What Foods Prevent Heart Attacks?
Nutrition is a powerful tool for heart attack prevention. Emphasize foods that are low in saturated and trans fats, added sugar, and salt and high in fiber, antioxidants, lean protein, and unsaturated omega-3 fatty acids, such as:
These foods can help in the following ways:
How Can You Improve Heart Health Fast?
In addition to improving the nutritional quality of your diet, it’s important to make other positive lifestyle changes. Some other habits that support heart health include:
If you need more guidance on how to design aheart-healthy diet, the DASH (Dietary Approaches to Stop Hypertension) diet and theMediterranean diethave already done some of this work for you. Both diet patterns have been studied for their positive impacts on heart (and overall) health.
DASH Diet
TheDASH dietis a balanced eating plan designed to lower blood pressure and improve heart health.
It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting foods high in saturated fats, cholesterol, and added sugars. The diet is rich in essential nutrients such as potassium, calcium, and magnesium, crucial for regulating blood pressure.
The DASH diet promotes a high intake of fiber and healthy fats, helping lower cholesterol levels and reduce inflammation. Overall, adhering to the DASH diet has been shown to significantly decrease the risk of heart disease, stroke, and other cardiovascular conditions.
Mediterranean Diet
This diet is rich in monounsaturated fats, particularly olive oil, which help lower bad cholesterol levels and reduce the risk of heart disease. The Mediterranean diet also provides a high intake of antioxidants and anti-inflammatory compounds from plant-based foods.
Summary
Optimal nutrition is an essential component of supporting your cardiovascular health. By eating more foods that provide fiber, antioxidants, and essential vitamins and minerals without a lot of saturated fat, added sugar, and sodium, you can make a substantial difference in the health and function of your heart.
The first step is becoming aware of foods you eat most and determine ways to boost the nutritional value of what you’re eating. Fruits, veggies, whole grains, legumes, nuts, seeds, and lean proteins are always a good option.
35 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.Ritchey MD, Wall HK, George MG, Wright JS.US trends in premature heart disease mortality over the past 50 years: Where do we go from here?Trends Cardiovasc Med.2020(6):364-374. doi:10.1016/j.tcm.2019.09.005.Brouwer-Brolsma EM, Brandl B, Buso MEC, Skurk T, Manach C.Food intake biomarkers for green leafy vegetables, bulb vegetables, and stem vegetables: a review.Genes Nutr. 2020;15(1):7. doi:10.1186/s12263-020-00667-zAune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Basu A, Rhone M, Lyons TJ.Berries: Emerging impact on cardiovascular health.Nutr Rev. 2010;68(3):168-177. doi:10.1111/j.1753-4887.2010.00273.xVendrame S, Adekeye TE, Klimis-Zacas D.The role of berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Mahmassani HA, Avendano EE, Raman G, Johnson EJ.Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078Elagizi A, Lavie CJ, O’Keefe E, Marshall K, O’Keefe JH, Milani RV.An update on omega-3 polyunsaturated fatty acids and cardiovascular health.Nutrients. 2021;13(1):204. doi:10.3390/nu13010204Nesheim MC, Oria M, Yih PT, et al.Dietary Recommendations for Fish Consumption. National Academies Press (US); 2015.Omega-3 supplementation linked with atrial fibrillation risk: A meta-analysis.Cardiovasc J Afr. 2021;32(3):167.Steffen LM, Yi SY, Duprez D, Zhou X, Shikany JM, Jacobs DR Jr.Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study.Nutr Metab Cardiovasc Dis. 2021;31(1):95-101. doi:10.1016/j.numecd.2020.09.001Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664Surampudi P, Enkhmaa B, Anuurad E, Berglund L.Lipid lowering with soluble dietary fiber.Curr Atheroscler Rep. 2016;18(12):75. doi:10.1007/s11883-016-0624-zVieira NM, Peghinelli VV, Monte MG, et al.Beans consumption can contribute to the prevention of cardiovascular disease.Clin Nutr ESPEN. 2023;54:73-80. doi:10.1016/j.clnesp.2023.01.007Higginbotham E, Taub PR.Cardiovascular benefits of dark chocolate?.Curr Treat Options Cardiovasc Med. 2015;17(12):54. doi:10.1007/s11936-015-0419-5Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci.2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Montero L, Ballesteros-Vivas D, Gonzalez-Barrios AF, Sánchez-Camargo ADP.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context.Front Nutr. 2023;9:1039180. doi:10.3389/fnut.2022.1039180Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia Hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035Imaizumi VM, Laurindo LF, Manzan B, et al.Garlic: A systematic review of the effects on cardiovascular diseases.Crit Rev Food Sci Nutr. 2023;63(24):6797-6819. doi:10.1080/10408398.2022.2043821Emamat H, Tangestani H, Totmaj AS, Ghalandari H, Nasrollahzadeh J.The effect of garlic on vascular function: A systematic review of randomized clinical trials. Clin Nutr. 2020;39(12):3563-3570. doi:10.1016/j.clnu.2020.02.016Katsiki N, Pérez-Martínez P, Lopez-Miranda J.Olive oil intake and cardiovascular disease prevention: “Seek and you shall find”.Curr Cardiol Rep. 2021;23(6):64. doi:10.1007/s11886-021-01496-1Messina M.Soy and health update: Evaluation of the clinical and epidemiologic literature.Nutrients. 2016;8(12):754. doi:10.3390/nu8120754Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: A systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Zhou J, Wu Z, Lin Z, Wang W, Wan R, Liu T.Association of milk consumption with all-cause mortality and cardiovascular outcomes: A UK biobank based large population cohort study.J Transl Med. 2023;21(1):130. doi:10.1186/s12967-023-03980-4Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D.Association between plant and animal protein intake and overall and cause-specific mortality.JAMA Intern Med. 2020;180(9):1173-1184. doi:10.1001/jamainternmed.2020.2790Lichtenstein A, et al.2021 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association.Circulation. 2021;144:e472–e487. doi.org/10.1161/CIR.0000000000001031Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F.Consumption of ultra-processed foods and health status: a systematic review and meta-analysis.Br J Nutr. 2021;125(3):308-318. doi:10.1017/S0007114520002688Diab A, Dastmalchi LN, Gulati M, Michos ED.A heart-healthy diet for cardiovascular disease prevention: Where are we now?Vasc Health Risk Manag.2023;19:237-253. doi:10.2147/VHRM.S379874Yang YJ.An overview of current physical activity recommendations in primary care.Korean J Fam Med. 2019;40(3):135-142. doi:10.4082/kjfm.19.0038American Heart Association.Limiting alcohol to manage high blood pressure.Vancheri F, Longo G, Vancheri E, Henein MY.Mental stress and cardiovascular health-Part I.J Clin Med. 2022;11(12):3353. doi:10.3390/jcm11123353Belanger M, et al.Effects of the dietary approaches to stop hypertension diet on change in cardiac biomarkers over time: results from the DASH‐sodium trial.J Amer Heart Assoc. 2023;12:e026684. doi.org/10.1161/JAHA.122.026684Guasch-Ferré M, Willett WC.The Mediterranean diet and health: A comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
35 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.Ritchey MD, Wall HK, George MG, Wright JS.US trends in premature heart disease mortality over the past 50 years: Where do we go from here?Trends Cardiovasc Med.2020(6):364-374. doi:10.1016/j.tcm.2019.09.005.Brouwer-Brolsma EM, Brandl B, Buso MEC, Skurk T, Manach C.Food intake biomarkers for green leafy vegetables, bulb vegetables, and stem vegetables: a review.Genes Nutr. 2020;15(1):7. doi:10.1186/s12263-020-00667-zAune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Basu A, Rhone M, Lyons TJ.Berries: Emerging impact on cardiovascular health.Nutr Rev. 2010;68(3):168-177. doi:10.1111/j.1753-4887.2010.00273.xVendrame S, Adekeye TE, Klimis-Zacas D.The role of berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Mahmassani HA, Avendano EE, Raman G, Johnson EJ.Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078Elagizi A, Lavie CJ, O’Keefe E, Marshall K, O’Keefe JH, Milani RV.An update on omega-3 polyunsaturated fatty acids and cardiovascular health.Nutrients. 2021;13(1):204. doi:10.3390/nu13010204Nesheim MC, Oria M, Yih PT, et al.Dietary Recommendations for Fish Consumption. National Academies Press (US); 2015.Omega-3 supplementation linked with atrial fibrillation risk: A meta-analysis.Cardiovasc J Afr. 2021;32(3):167.Steffen LM, Yi SY, Duprez D, Zhou X, Shikany JM, Jacobs DR Jr.Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study.Nutr Metab Cardiovasc Dis. 2021;31(1):95-101. doi:10.1016/j.numecd.2020.09.001Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664Surampudi P, Enkhmaa B, Anuurad E, Berglund L.Lipid lowering with soluble dietary fiber.Curr Atheroscler Rep. 2016;18(12):75. doi:10.1007/s11883-016-0624-zVieira NM, Peghinelli VV, Monte MG, et al.Beans consumption can contribute to the prevention of cardiovascular disease.Clin Nutr ESPEN. 2023;54:73-80. doi:10.1016/j.clnesp.2023.01.007Higginbotham E, Taub PR.Cardiovascular benefits of dark chocolate?.Curr Treat Options Cardiovasc Med. 2015;17(12):54. doi:10.1007/s11936-015-0419-5Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci.2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Montero L, Ballesteros-Vivas D, Gonzalez-Barrios AF, Sánchez-Camargo ADP.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context.Front Nutr. 2023;9:1039180. doi:10.3389/fnut.2022.1039180Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia Hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035Imaizumi VM, Laurindo LF, Manzan B, et al.Garlic: A systematic review of the effects on cardiovascular diseases.Crit Rev Food Sci Nutr. 2023;63(24):6797-6819. doi:10.1080/10408398.2022.2043821Emamat H, Tangestani H, Totmaj AS, Ghalandari H, Nasrollahzadeh J.The effect of garlic on vascular function: A systematic review of randomized clinical trials. Clin Nutr. 2020;39(12):3563-3570. doi:10.1016/j.clnu.2020.02.016Katsiki N, Pérez-Martínez P, Lopez-Miranda J.Olive oil intake and cardiovascular disease prevention: “Seek and you shall find”.Curr Cardiol Rep. 2021;23(6):64. doi:10.1007/s11886-021-01496-1Messina M.Soy and health update: Evaluation of the clinical and epidemiologic literature.Nutrients. 2016;8(12):754. doi:10.3390/nu8120754Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: A systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Zhou J, Wu Z, Lin Z, Wang W, Wan R, Liu T.Association of milk consumption with all-cause mortality and cardiovascular outcomes: A UK biobank based large population cohort study.J Transl Med. 2023;21(1):130. doi:10.1186/s12967-023-03980-4Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D.Association between plant and animal protein intake and overall and cause-specific mortality.JAMA Intern Med. 2020;180(9):1173-1184. doi:10.1001/jamainternmed.2020.2790Lichtenstein A, et al.2021 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association.Circulation. 2021;144:e472–e487. doi.org/10.1161/CIR.0000000000001031Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F.Consumption of ultra-processed foods and health status: a systematic review and meta-analysis.Br J Nutr. 2021;125(3):308-318. doi:10.1017/S0007114520002688Diab A, Dastmalchi LN, Gulati M, Michos ED.A heart-healthy diet for cardiovascular disease prevention: Where are we now?Vasc Health Risk Manag.2023;19:237-253. doi:10.2147/VHRM.S379874Yang YJ.An overview of current physical activity recommendations in primary care.Korean J Fam Med. 2019;40(3):135-142. doi:10.4082/kjfm.19.0038American Heart Association.Limiting alcohol to manage high blood pressure.Vancheri F, Longo G, Vancheri E, Henein MY.Mental stress and cardiovascular health-Part I.J Clin Med. 2022;11(12):3353. doi:10.3390/jcm11123353Belanger M, et al.Effects of the dietary approaches to stop hypertension diet on change in cardiac biomarkers over time: results from the DASH‐sodium trial.J Amer Heart Assoc. 2023;12:e026684. doi.org/10.1161/JAHA.122.026684Guasch-Ferré M, Willett WC.The Mediterranean diet and health: A comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
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.
Ritchey MD, Wall HK, George MG, Wright JS.US trends in premature heart disease mortality over the past 50 years: Where do we go from here?Trends Cardiovasc Med.2020(6):364-374. doi:10.1016/j.tcm.2019.09.005.Brouwer-Brolsma EM, Brandl B, Buso MEC, Skurk T, Manach C.Food intake biomarkers for green leafy vegetables, bulb vegetables, and stem vegetables: a review.Genes Nutr. 2020;15(1):7. doi:10.1186/s12263-020-00667-zAune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716Basu A, Rhone M, Lyons TJ.Berries: Emerging impact on cardiovascular health.Nutr Rev. 2010;68(3):168-177. doi:10.1111/j.1753-4887.2010.00273.xVendrame S, Adekeye TE, Klimis-Zacas D.The role of berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Mahmassani HA, Avendano EE, Raman G, Johnson EJ.Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078Elagizi A, Lavie CJ, O’Keefe E, Marshall K, O’Keefe JH, Milani RV.An update on omega-3 polyunsaturated fatty acids and cardiovascular health.Nutrients. 2021;13(1):204. doi:10.3390/nu13010204Nesheim MC, Oria M, Yih PT, et al.Dietary Recommendations for Fish Consumption. National Academies Press (US); 2015.Omega-3 supplementation linked with atrial fibrillation risk: A meta-analysis.Cardiovasc J Afr. 2021;32(3):167.Steffen LM, Yi SY, Duprez D, Zhou X, Shikany JM, Jacobs DR Jr.Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study.Nutr Metab Cardiovasc Dis. 2021;31(1):95-101. doi:10.1016/j.numecd.2020.09.001Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664Surampudi P, Enkhmaa B, Anuurad E, Berglund L.Lipid lowering with soluble dietary fiber.Curr Atheroscler Rep. 2016;18(12):75. doi:10.1007/s11883-016-0624-zVieira NM, Peghinelli VV, Monte MG, et al.Beans consumption can contribute to the prevention of cardiovascular disease.Clin Nutr ESPEN. 2023;54:73-80. doi:10.1016/j.clnesp.2023.01.007Higginbotham E, Taub PR.Cardiovascular benefits of dark chocolate?.Curr Treat Options Cardiovasc Med. 2015;17(12):54. doi:10.1007/s11936-015-0419-5Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci.2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Montero L, Ballesteros-Vivas D, Gonzalez-Barrios AF, Sánchez-Camargo ADP.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context.Front Nutr. 2023;9:1039180. doi:10.3389/fnut.2022.1039180Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia Hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035Imaizumi VM, Laurindo LF, Manzan B, et al.Garlic: A systematic review of the effects on cardiovascular diseases.Crit Rev Food Sci Nutr. 2023;63(24):6797-6819. doi:10.1080/10408398.2022.2043821Emamat H, Tangestani H, Totmaj AS, Ghalandari H, Nasrollahzadeh J.The effect of garlic on vascular function: A systematic review of randomized clinical trials. Clin Nutr. 2020;39(12):3563-3570. doi:10.1016/j.clnu.2020.02.016Katsiki N, Pérez-Martínez P, Lopez-Miranda J.Olive oil intake and cardiovascular disease prevention: “Seek and you shall find”.Curr Cardiol Rep. 2021;23(6):64. doi:10.1007/s11886-021-01496-1Messina M.Soy and health update: Evaluation of the clinical and epidemiologic literature.Nutrients. 2016;8(12):754. doi:10.3390/nu8120754Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: A systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831Zhou J, Wu Z, Lin Z, Wang W, Wan R, Liu T.Association of milk consumption with all-cause mortality and cardiovascular outcomes: A UK biobank based large population cohort study.J Transl Med. 2023;21(1):130. doi:10.1186/s12967-023-03980-4Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D.Association between plant and animal protein intake and overall and cause-specific mortality.JAMA Intern Med. 2020;180(9):1173-1184. doi:10.1001/jamainternmed.2020.2790Lichtenstein A, et al.2021 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association.Circulation. 2021;144:e472–e487. doi.org/10.1161/CIR.0000000000001031Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F.Consumption of ultra-processed foods and health status: a systematic review and meta-analysis.Br J Nutr. 2021;125(3):308-318. doi:10.1017/S0007114520002688Diab A, Dastmalchi LN, Gulati M, Michos ED.A heart-healthy diet for cardiovascular disease prevention: Where are we now?Vasc Health Risk Manag.2023;19:237-253. doi:10.2147/VHRM.S379874Yang YJ.An overview of current physical activity recommendations in primary care.Korean J Fam Med. 2019;40(3):135-142. doi:10.4082/kjfm.19.0038American Heart Association.Limiting alcohol to manage high blood pressure.Vancheri F, Longo G, Vancheri E, Henein MY.Mental stress and cardiovascular health-Part I.J Clin Med. 2022;11(12):3353. doi:10.3390/jcm11123353Belanger M, et al.Effects of the dietary approaches to stop hypertension diet on change in cardiac biomarkers over time: results from the DASH‐sodium trial.J Amer Heart Assoc. 2023;12:e026684. doi.org/10.1161/JAHA.122.026684Guasch-Ferré M, Willett WC.The Mediterranean diet and health: A comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
Ritchey MD, Wall HK, George MG, Wright JS.US trends in premature heart disease mortality over the past 50 years: Where do we go from here?Trends Cardiovasc Med.2020(6):364-374. doi:10.1016/j.tcm.2019.09.005.
Brouwer-Brolsma EM, Brandl B, Buso MEC, Skurk T, Manach C.Food intake biomarkers for green leafy vegetables, bulb vegetables, and stem vegetables: a review.Genes Nutr. 2020;15(1):7. doi:10.1186/s12263-020-00667-z
Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716
Basu A, Rhone M, Lyons TJ.Berries: Emerging impact on cardiovascular health.Nutr Rev. 2010;68(3):168-177. doi:10.1111/j.1753-4887.2010.00273.x
Vendrame S, Adekeye TE, Klimis-Zacas D.The role of berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701
Mahmassani HA, Avendano EE, Raman G, Johnson EJ.Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis.Am J Clin Nutr. 2018;107(4):523-536. doi:10.1093/ajcn/nqx078
Elagizi A, Lavie CJ, O’Keefe E, Marshall K, O’Keefe JH, Milani RV.An update on omega-3 polyunsaturated fatty acids and cardiovascular health.Nutrients. 2021;13(1):204. doi:10.3390/nu13010204
Nesheim MC, Oria M, Yih PT, et al.Dietary Recommendations for Fish Consumption. National Academies Press (US); 2015.
Omega-3 supplementation linked with atrial fibrillation risk: A meta-analysis.Cardiovasc J Afr. 2021;32(3):167.
Steffen LM, Yi SY, Duprez D, Zhou X, Shikany JM, Jacobs DR Jr.Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study.Nutr Metab Cardiovasc Dis. 2021;31(1):95-101. doi:10.1016/j.numecd.2020.09.001
Zhang X, Li Y, Del Gobbo LC, et al.Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664
Surampudi P, Enkhmaa B, Anuurad E, Berglund L.Lipid lowering with soluble dietary fiber.Curr Atheroscler Rep. 2016;18(12):75. doi:10.1007/s11883-016-0624-z
Vieira NM, Peghinelli VV, Monte MG, et al.Beans consumption can contribute to the prevention of cardiovascular disease.Clin Nutr ESPEN. 2023;54:73-80. doi:10.1016/j.clnesp.2023.01.007
Higginbotham E, Taub PR.Cardiovascular benefits of dark chocolate?.Curr Treat Options Cardiovasc Med. 2015;17(12):54. doi:10.1007/s11936-015-0419-5
Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci.2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017
Imran M, Ghorat F, Ul-Haq I, et al.Lycopene as a natural antioxidant used to prevent human health disorders.Antioxidants. 2020;9(8):706. doi:10.3390/antiox9080706
Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468
Montero L, Ballesteros-Vivas D, Gonzalez-Barrios AF, Sánchez-Camargo ADP.Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context.Front Nutr. 2023;9:1039180. doi:10.3389/fnut.2022.1039180
Khalid W, Arshad MS, Aziz A, et al.Chia seeds (Salvia Hispanica L.): A therapeutic weapon in metabolic disorders.Food Sci Nutr. 2022;11(1):3-16. doi:10.1002/fsn3.3035
Imaizumi VM, Laurindo LF, Manzan B, et al.Garlic: A systematic review of the effects on cardiovascular diseases.Crit Rev Food Sci Nutr. 2023;63(24):6797-6819. doi:10.1080/10408398.2022.2043821
Emamat H, Tangestani H, Totmaj AS, Ghalandari H, Nasrollahzadeh J.The effect of garlic on vascular function: A systematic review of randomized clinical trials. Clin Nutr. 2020;39(12):3563-3570. doi:10.1016/j.clnu.2020.02.016
Katsiki N, Pérez-Martínez P, Lopez-Miranda J.Olive oil intake and cardiovascular disease prevention: “Seek and you shall find”.Curr Cardiol Rep. 2021;23(6):64. doi:10.1007/s11886-021-01496-1
Messina M.Soy and health update: Evaluation of the clinical and epidemiologic literature.Nutrients. 2016;8(12):754. doi:10.3390/nu8120754
Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455
Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O.Consumption of dairy foods and cardiovascular disease: A systematic review.Nutrients. 2022;14(4):831. doi:10.3390/nu14040831
Zhou J, Wu Z, Lin Z, Wang W, Wan R, Liu T.Association of milk consumption with all-cause mortality and cardiovascular outcomes: A UK biobank based large population cohort study.J Transl Med. 2023;21(1):130. doi:10.1186/s12967-023-03980-4
Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D.Association between plant and animal protein intake and overall and cause-specific mortality.JAMA Intern Med. 2020;180(9):1173-1184. doi:10.1001/jamainternmed.2020.2790
Lichtenstein A, et al.2021 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association.Circulation. 2021;144:e472–e487. doi.org/10.1161/CIR.0000000000001031
Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F.Consumption of ultra-processed foods and health status: a systematic review and meta-analysis.Br J Nutr. 2021;125(3):308-318. doi:10.1017/S0007114520002688
Diab A, Dastmalchi LN, Gulati M, Michos ED.A heart-healthy diet for cardiovascular disease prevention: Where are we now?Vasc Health Risk Manag.2023;19:237-253. doi:10.2147/VHRM.S379874
Yang YJ.An overview of current physical activity recommendations in primary care.Korean J Fam Med. 2019;40(3):135-142. doi:10.4082/kjfm.19.0038
American Heart Association.Limiting alcohol to manage high blood pressure.
Vancheri F, Longo G, Vancheri E, Henein MY.Mental stress and cardiovascular health-Part I.J Clin Med. 2022;11(12):3353. doi:10.3390/jcm11123353
Belanger M, et al.Effects of the dietary approaches to stop hypertension diet on change in cardiac biomarkers over time: results from the DASH‐sodium trial.J Amer Heart Assoc. 2023;12:e026684. doi.org/10.1161/JAHA.122.026684
Guasch-Ferré M, Willett WC.The Mediterranean diet and health: A comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
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