6 Foods That Can Help Lower Your Heart Disease Risk, According to Research

Explore the science behind six everyday foods—and learn how smart eating habits can make a real impact on your cardiovascular health.

By Medha deb

Created on Sep 28, 2025

Explore the science behind six everyday foods—and learn how smart eating habits can make a real impact on your cardiovascular health.

Six Research-Backed Foods to Lower Heart Disease Risk

Cardiovascular disease remains the leading cause of death in the United States, driving widespread concern and prompting the search for effective, sustainable ways to lower risk. While genetics and lifestyle play major roles, diet is a key factor in reducing heart disease—and some foods have particularly strong evidence supporting their benefits.

A major international study, recently published in the European Heart Journal, tracked the eating patterns and health outcomes of over 245,000 people from diverse backgrounds. Over a median 9.3-year follow-up, researchers identified six foods that, when consumed regularly, were associated with a significantly reduced risk of heart disease and premature death. Here’s what you need to know about these foods, how much to eat, and why experts say they’re powerful allies for your heart.

Highlights from the Study

People following the healthiest eating patterns had a 30% lower risk of death and an 18% lower chance of cardiovascular disease compared to those with the least healthy diets.
Key foods: fruits, vegetables, nuts, legumes, fish, and whole-fat dairy were all linked to lower heart disease risk.
The study gives specific guidance on weekly servings for each food to maximize benefits.

How Much of Each Food Should You Eat?

The study didn’t just identify what to eat—it also broke down <% how much %> is most effective. Here’s the recommended weekly intake for each food group according to researchers, based on the lowest associated heart risk:

Food Group	Recommended Serving	Frequency/Amount
Fruits	2–3 servings per day	~14–21 servings per week
Vegetables	2–3 servings per day	~14–21 servings per week
Whole-Fat Dairy	2 servings per day	~14 servings per week
Nuts	7 servings per week	1 serving per day
Legumes	3–4 servings per week	Every other day
Fish	2–3 servings per week	Every 2–3 days

Why These Foods Protect Your Heart

What makes these foods particularly effective at lowering heart disease risk? Nutrition experts point to several benefits, many of which overlap with traditional guidance from leading health organizations:

Rich in vitamins, minerals, antioxidants, and fiber, fruits and vegetables help lower blood pressure, reduce oxidative stress, and improve cholesterol profiles.
Nuts and legumes offer a plant-based protein source, healthy fats, magnesium, and fiber—all crucial for heart health.
Fish, especially fatty fish like salmon, are abundant in omega-3 fatty acids, which lower triglycerides and inflammation while helping to regulate heart rhythm.
Whole-fat dairy, when consumed in moderation within a balanced diet, delivers important nutrients such as calcium, vitamin D, and certain fatty acids without the negative impact previously attributed to total dairy fat.

Comparison with American Heart Association Guidelines

These findings strongly echo the American Heart Association (AHA) guidelines, which encourage:

Diets built around a wide variety of fruits and vegetables
Mostly whole grains
Healthy protein sources (legumes, nuts, fish, seafood, low-fat or nonfat dairy)
Non-tropical vegetable oils
Minimally processed foods and reduced added sugars
Little to no added salt
Limited or no alcohol consumption

The Power of Less Processed Foods

Heart experts stress that it’s not just what you eat, but also how your food is prepared. Dr. William Prabhu, an interventional cardiologist, highlights that less processed foods—those with the fewest additives and preservatives—are generally more heart protective. Foods in their natural state typically offer the best nutrients for cardiovascular health since processing often removes fiber, alters healthy fats, and adds sodium or sugar that can increase disease risk.

Spotlight on the Six Heart-Healthy Foods

1. Fruits

Why they’re heart-healthy: Packed with fiber, vitamins (such as vitamin C, potassium, and various phytochemicals), fruits help reduce blood pressure, combat inflammation, and promote healthy cholesterol levels.

Easy ways to eat more:

Add berries or citrus segments to breakfast cereals or yogurt.
Keep fresh fruit on hand for snacks.
Use fruit as a natural dessert—think baked apples or grilled peaches.

2. Vegetables

Why they’re heart-healthy: Vegetables provide a spectrum of vitamins, minerals, antioxidants, and—crucially—fiber, which helps maintain low blood pressure and keep arteries clean.

Easy ways to eat more:

Stir leafy greens into omelets, pasta, or smoothies for extra nutrients.
Roast mixed veggies for a flavorful, filling side.
Snack on carrot or pepper sticks with hummus.

3. Nuts

Why they’re heart-healthy: Nuts, including almonds, walnuts, and pistachios, are rich in unsaturated fats, magnesium, and antioxidants. They support healthy cholesterol and reduce inflammation.

Easy ways to eat more:

Toss a handful of nuts into salads, oatmeal, or yogurt.
Opt for unsalted varieties as snacks.
Use nut butters on whole grain toast or as a dip for fruit.

4. Legumes

Why they’re heart-healthy: Beans, lentils, and chickpeas are loaded with soluble fiber and plant-based protein, promoting lower LDL (“bad”) cholesterol and steady blood sugar.

Easy ways to eat more:

Add beans to soups, stews, or salads for extra protein and fiber.
Enjoy hummus or lentil dips as a snack.
Try a meatless meal once or twice a week, centered around legumes.

5. Fish

Why they’re heart-healthy: Oily fish such as salmon, sardines, and trout are standout sources of omega-3 fatty acids, which help lower blood triglycerides, moderate blood pressure, and maintain regular heartbeats.

Easy ways to eat more:

Include grilled salmon, tuna, or mackerel in salads or grain bowls.
Opt for canned sardines or tuna (in water or olive oil) as a convenient protein source.
Experiment with baked or broiled fish rather than fried to preserve heart benefits.

6. Whole-Fat Dairy

Why it’s heart-healthy (in moderation): While past nutrition advice shunned full-fat dairy, current research suggests modest amounts—especially from fermented sources like yogurt or cheese—may provide heart-protective fats and nutrients, when part of a wholesome diet.

Easy ways to eat more:

Choose plain or Greek yogurt with fruit instead of sweetened versions.
Pair small servings of cheese with whole grain crackers or fruit.
Enjoy a portion-controlled serving of whole milk or unsweetened lassi as a snack.

Additional Heart-Healthy Lifestyle Tips

Favor whole grains over refined grains; swap white bread and rice for brown, whole wheat, or oats.
Incorporate heart-healthy fats such as olive oil and avocado.
Limit added sugars and processed foods; read labels for hidden salt and sugar content.
Stay active and aim for regular physical exercise, which multiplies the heart benefits of a healthy diet.
Avoid or minimize alcohol, as excessive intake raises blood pressure and other heart risks.

Frequently Asked Questions: Heart-Healthy Eating and Diet

Q: Are these six foods enough to ensure heart health?

No single food can guarantee heart health. The power of these foods comes from eating them consistently and as part of a balanced diet that limits processed foods, sugars, and unhealthy fats.

Q: Should I only eat whole-fat dairy for my calcium needs?

Moderation and context matter. While recent research highlights benefits for whole-fat dairy, people with particular cholesterol or weight concerns should talk with a healthcare professional about their unique needs.

Q: Aren’t all types of fish equally good for the heart?

Fatty or oily fish are best for omega-3s. Stick to recommended serving sizes to avoid contaminants, and choose sustainably sourced fish where possible.

Q: What about vegetarians or vegans?

It’s possible to get almost all heart benefits without fish or dairy. Legumes, nuts, whole grains, and a diverse range of fruits and vegetables supply most essential nutrients. Vegans may need to supplement with B12, vitamin D, and omega-3s from algae-based sources.

Q: How soon can I expect to see heart benefits from changing my diet?

Some markers (like cholesterol and blood pressure) can improve in a matter of weeks, but meaningful reduction in long-term heart disease risk comes with sustained, consistent eating patterns over months and years.

Practical Meal Ideas for Heart Health

Tropical Fruit & Nut Oatmeal: Mix chopped fruit and nuts into hot oats for a fiber-rich start.
Mediterranean Bean Salad: Combine chickpeas, tomatoes, herbs, and olive oil for lunch.
Grilled Salmon with Vegetables: Pair fish with roasted asparagus and quinoa for a balanced dinner.
Whole-Fat Yogurt Parfait: Layer yogurt with berries and a sprinkle of seeds as dessert or snack.

Bottom Line: A Heart-Healthy Plate

Research confirms that a diet regularly featuring fruits, vegetables, nuts, legumes, fish, and whole-fat dairy can meaningfully lower your risk of heart disease. Consistency is key; by making these foods a staple, you’re investing in your cardiovascular health for the long run.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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