19 heart-healthy foods experts want you to add to your plates

“Soluble fibre helps lower LDL by binding to the bile acids and cholesterol in the digestive tract and removing them from the body,” she explains. “It also supports healthy blood sugar levels and feeds beneficial gut bacteria which may reduce systemic inflammation linked to heart disease.”

Hemp hearts

Hemp hearts, which are the soft inner part of hemp seeds, are a rich source of omega-3 and omega-6 fats and arginine. Py says that when the arginine develops into nitric oxide, it can relax and widen blood vessels, thus improving blood flow and helping lower our blood pressure.

Walnuts

Py says that walnuts contain healthy fats, omega-3s and antioxidants to benefit our heart health. Studies show that eating walnuts daily can lower our risk of cardiovascular disease and manage our cholesterol levels.

Oats

Py says oats make for a great heart-healthy food because of their fibre content. According to the United States Department of Agriculture (USDA), one cup of oats contains about 8 grams of fibre, and studies show that fibre can lower inflammation and cholesterol.

Leafy greens

Spinach, kale, collard greens, rocket, cabbage and more leafy greens should be a go-to if you’re looking for heart-healthy foods. Py says that leafy greens are rich in potassium and antioxidants to help lower high cholesterol.

Broccoli

Py also likes broccoli for heart health. (Bonus: it’s great for hormonal health too.) On top of being rich in antioxidants, which she says help neutralise free radicals that can damage blood vessels and lead to plaque build-up, it is also a great source of fibre.

Black beans, lentils and other legumes

Legumes like black beans and lentils come with loads of health benefits, especially when it comes to supporting the heart. Py loves lentils, especially for their fibre and protein content and antioxidant properties. Black beans are also high in fibre content and have antioxidant properties to lower cholesterol and high blood pressure and reduce the risk of heart disease.

Berries

Another fruit you can turn to for heart health, Py says, is berries. Berries such as strawberries, blackberries and raspberries are rich in vitamins and antioxidants which are known to reduce inflammation and the risk of cardiovascular disease.

Salmon

Salmon is one of the healthiest food options because of its omega-3 fatty acid content. Py especially loves it for the heart as she says it reduces inflammation, lowers the fat lipids in your blood, maintains a healthy heart rhythm and protects against plaque build-up.

Olive oil

Olive oil comes with many health benefits, such as its ability to boost our gut health and serotonin levels. Where our heart is concerned, it contains healthy fats, says Py, which makes it great for heart health. Studies show that regular consumption of the oil may help reduce the risk of cardiovascular disease.

Sweet potato

Py loves sweet potatoes for the heart. It’s packed with fibre content and potassium. “[Potassium] can help regulate blood pressure by counterbalancing the effects of sodium and easing pressure on blood vessel walls, in turn reducing heart disease and stroke risk,” she says. “Most people do not consume enough, which is why focusing on these sources is especially important.”

Figs

Another recommendation from Py, figs are packed with potassium and fibre to lower cholesterol and reduce the risk of heart disease.

Lean meats

When thinking about heart-healthy proteins, which Py says support metabolic health and lean muscle mass, you’ll want to pick lean meats like chicken, turkey breast or tuna. She explains that replacing red or processed meats with these options can significantly lower cardiovascular risk.

Yoghurt

Yoghurt works for any meal, and it’s one of the best heart-healthy dairy food options. Studies show that eating two servings of plain yoghurt a week lowers the risk of cardiovascular disease.

Quinoa

Brown and tri-coloured quinoa are rich in protein, vitamins, minerals and peptides. Studies show that it can help regulate blood sugar levels, reduce inflammation and prevent and treat cardiovascular diseases.

Whole-grain bread

If you’re looking for a bread option for your heart health, go the whole-grain route. Studies show that whole-grain bread can reduce the risk of coronary heart and cardiovascular disease as well as diabetes and respiratory disease.

Tofu

Tofu not only provides a great source of protein but it also benefits your heart. Studies show that tofu and soy-based products may reduce the risk of developing heart disease.