25 Super-Healthy Foods You Can Eat for Your Heart

Every year, about 659,000 people in the United States die of cardiovascular disease, according to the CDC. Those are very scary numbers—but there are loads of things you can do to lower your risk, and eating a heart-healthy diet is one of the most important.

People who ate mostly fruits, vegetables, whole grains, nuts, and legumes, and consumed less red or processed meat and sugar-sweetened beverages, had up to 20% lower risk of cardiovascular disease, per a 2020 study. In fact, consistent research backs the benefits of a plant-filled diet when it comes to lowering cholesterol and preventing heart attacks and strokes. Combine that with regular exercise, and it's an important change you can make to protect your health.

"Heart disease is the leading cause of death for both men and women in the United States, preceding cancer and other chronic diseases," says Stefani Sassos, MS, RDN, CDN, Registered Dietitian for the Good Housekeeping Institute. "A heart-healthy diet emphasizes produce, fiber-rich whole grains, fish, nuts, legumes, and lean proteins. It is low in saturated fat, trans fat, sodium, and added sugar." And great news: There are so many ways to make heart-healthy meals delicious!

Another important move: Almost every American could benefit from lowering their sodium intake. According to the American Heart Association, nine out of 10 Americans consume too much, increasing their risk for high blood pressure, heart attack, and stroke. That's another reason to limit processed foods; most of the sodium Americans eat comes not from the salt shaker on their tables, but from processed foods.

Make a change by adding more heart-healthy picks to your grocery list. In addition to fruits, veggies, whole grains, nuts, and beans, healthy fats like those in fish and olive oil also deserve a spot on your plate. And there's nothing wrong with including a little dark chocolate in the mix as well. Here, the 25 best foods for your heart, and why they're so good for you.