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6 Foods That May Lower Heart Disease Risk—According to New Research

Discover the essential foods and habits that help reduce your heart disease risk and support heart health, as backed by a major international study.

By Medha deb

Created on Sep 24, 2025

Discover the essential foods and habits that help reduce your heart disease risk and support heart health, as backed by a major international study.

Heart disease remains the leading cause of death worldwide, affecting millions each year. As awareness of its risks grows, so does interest in how everyday food choices can reduce the odds of developing cardiovascular problems. Recent international research, published in the European Heart Journal, has pinpointed six types of foods that collectively offer substantial protection against heart disease. By understanding—and incorporating—these foods into your weekly meals, you can meaningfully improve your heart health and overall well-being.

What the Study Revealed About Heart-Healthy Eating

The groundbreaking research analyzed dietary data from more than 245,000 people across diverse regions as part of the Prospective Urban Rural Epidemiology (PURE) study. Over a median follow-up period of 9.3 years, researchers assessed eating habits alongside cardiovascular disease occurrence and overall mortality. The key findings were remarkable:

Participants following the healthiest diets saw a 30% reduction in all-cause mortality.
They had an 18% lower risk of developing cardiovascular disease.
There was a 14% decrease in the likelihood of heart attacks (myocardial infarction).
The risk of stroke fell by 19%.

These results highlight the profound impact that specific dietary choices can have on heart health, far beyond the commonly cited advice to “eat well.” The research did more than identify healthy foods—it zeroed in on how much of each food offers optimum benefit.

The Six Foods Associated with Lower Heart Disease Risk

The study emphasized variety and balance, with six specific food groups standing out:

Fruits
Vegetables
Nuts
Legumes
Fish
Whole-fat dairy

Let’s look at each category—and exactly how much to eat for maximum heart benefit:

Food Group	Recommended Intake
Fruits	2–3 servings per day
Vegetables	2–3 servings per day
Nuts	7 servings per week
Legumes	3–4 servings per week
Fish	2–3 servings per week
Whole-Fat Dairy	2 servings per day

A Closer Look at Each Heart-Healthy Food Group

Fruits

Fruits are a foundational part of a heart-healthy diet due to their rich supply of antioxidants, dietary fiber, vitamins, and minerals. Regular fruit consumption can lower blood pressure, improve cholesterol levels, and provide anti-inflammatory benefits. Berries, citrus fruits, apples, and pears are nutrition standouts for their flavonoids and high soluble fiber. Aim for two to three servings daily—such as one medium apple, one cup of berries, or a small banana for each serving.

Vegetables

Vegetables, especially leafy greens and colorful varieties, are loaded with nutrients such as potassium, vitamin K, nitrates, and antioxidants. These compounds work together to reduce arterial stiffness, lower cholesterol, and moderate blood pressure. Good choices include spinach, kale, broccoli, carrots, tomatoes, and bell peppers. Strive for at least two to three servings per day, envisioning half your plate filled with vegetables at lunch and dinner.

Nuts

Nuts deliver a concentrated source of healthy fats—primarily unsaturated—as well as plant-based protein, fiber, vitamin E, and magnesium. Regular nut intake is linked with improved lipid profiles, reduced inflammation, and lower rates of coronary heart disease. Top options are almonds, walnuts, pistachios, and peanuts. For heart benefit, choose unsalted raw or dry-roasted nuts, aiming for a small handful (about 1 ounce) per serving, seven times a week.

Legumes

Legumes—beans, lentils, chickpeas, and peas—provide plant-based protein, substantial fiber, and micronutrients like potassium, folate, and iron. Their soluble fiber lowers LDL cholesterol and supports healthy blood sugar regulation, both key in reducing heart disease risk. Three to four servings a week (half a cup equals a serving) is a practical target: think bean stews, lentil salads, or adding chickpeas to soups and curries.

Fish

Fish is the primary dietary source of long-chain omega-3 fatty acids (EPA and DHA), which are associated with a lower risk of fatal heart disease and can help regulate heart rhythms, lower triglycerides, and reduce blood pressure. Fatty fish like salmon, sardines, trout, and mackerel are most beneficial. Two to three servings (about 3–4 ounces cooked fish per serving) weekly is recommended. Aim for grilling, baking, or steaming rather than deep-frying to maximize heart benefits.

Whole-Fat Dairy

Whole-fat dairy, such as yogurt, milk, and cheese, was uniquely highlighted, challenging long-held assumptions that all full-fat dairy should be avoided. The study found that moderate intake (two servings daily, with one serving being a cup of yogurt or glass of milk) can offer heart protection. Nutrients such as calcium, potassium, and bioactive peptides may play a beneficial role. However, processed or sweetened dairy products are not included—opt for plain, minimally processed options.

Why Are These Foods Heart-Protective?

The high nutrient density of these foods works synergistically to support cardiovascular health in several key ways:

Lowering blood pressure due to potassium, magnesium, and bioactive compounds.
Improving cholesterol profiles by increasing HDL and reducing LDL cholesterol.
Reducing systemic inflammation with antioxidants, plant sterols, and polyphenols.
Supporting blood vessel health via nitrates, vitamin K, and healthy fats.

Heart-Healthy Eating: Practical Guidance from Experts

The study’s recommendations complement those of established organizations such as the American Heart Association (AHA), which advocates a balanced diet rich in:

Fruits and vegetables of all kinds
Whole grains (e.g., brown rice, oats, whole-wheat bread)
Healthy protein sources (fish, legumes, nuts)
Low-fat or nonfat dairy
Liquid non-tropical plant oils (e.g., olive, canola)
Minimally processed foods

Equally important are strategies to minimize harm:

Avoid added sugars, especially in beverages and processed foods.
Limit sodium (salt) intake.
Minimize or avoid alcohol.
Choose foods with few preservatives and additives whenever possible.

Expert Insights: Why Less Processed Means More Benefit

Cardiologists and registered dietitians agree: processing often strips foods of fiber, antioxidants, and beneficial fats—leaving behind a product that may raise, rather than lower, heart disease risk. As noted by Dr. William Prabhu, “less processed foods are more heart healthy. They are generally fresh and have as little preservatives as possible.”

Nutrition experts add that while these six foods may not surprise anyone (“all of the foods listed have been known to be healthy for generations,” says dietitian Scott Keatley), the new research is critical for confirming that a combination of these foods, eaten regularly, is what delivers the most powerful results.

“The best bet for heart health is to consume all of these foods all of the time,” he adds.

Tips: How to Incorporate These Foods into Your Daily Diet

Add fruit to breakfast: Toss berries or banana slices onto yogurt, cereal, or oatmeal.
Pack vegetables into every meal: Include greens in sandwiches, soups, pasta, stir-fries, or as a snack.
Snack on nuts: Keep a portion-controlled bag of mixed nuts handy for a filling and heart-healthy snack.
Swap in legumes: Replace some animal protein with beans or lentils in tacos, salads, or grain bowls.
Choose fish twice weekly: Grill, bake, or broil salmon, trout, or mackerel for dinner.
Opt for plain, whole-fat dairy: Enjoy a cup of plain Greek yogurt or a slice of minimally processed cheese with fruit or nuts.

Potential Pitfalls: Common Mistakes to Avoid

Dismissing whole-fat dairy entirely: The study supports moderate whole-fat dairy, but not sweetened or processed dairy products.
Overlooking serving sizes: More isn’t always better. Adhere to the recommended portions for the best result.
Substituting processed foods for fresh: Try to limit foods with long ingredient lists, artificial additives, or excess sodium.
Neglecting consistency: The benefits derive from regular intake, not sporadic additions.

Frequently Asked Questions (FAQs)

Q: Are all types of dairy equally beneficial for heart health?

A: Not all dairy is created equal. The study identified plain, minimally processed, whole-fat dairy such as yogurt, cheese, and milk as beneficial. Sweetened or highly processed dairy products are not included in these findings and may have negative effects due to added sugars and sodium.

Q: Can I get the same heart health benefits if I am vegetarian or vegan?

A: Yes, you can optimize heart health by emphasizing fruits, vegetables, nuts, and legumes. If you avoid fish and dairy, focus on plant-based sources of omega-3s (such as chia, flax, walnuts) and seek fortified non-dairy products for calcium and vitamin D.

Q: Should I take supplements instead of eating these foods?

A: Whole foods are consistently found to be more beneficial than supplements because they deliver a range of synergistic nutrients and beneficial fiber, which isolated pills cannot provide. Supplements may be considered if specific deficiencies exist, but they are not a replacement for a balanced diet.

Q: How soon can I expect to see heart health improvements from dietary changes?

A: The timeline varies, but positive changes in cholesterol, blood pressure, and inflammation markers can occur within weeks to months of consistent healthy eating. Long-term adherence delivers the greatest benefits for reducing heart disease risk.

Q: Are there other foods I should add for even better heart health?

A: While these six food groups are strongly linked to heart health, other foods—such as whole grains, avocados, berries, olive oil, and dark chocolate—may provide added protection when consumed in moderation as part of an overall healthy pattern.

Key Takeaways: Shifting Towards a Heart-Protective Diet

Diversity in your diet—especially across the six identified food groups—offers the greatest reduction in heart disease risk.
Serving size and frequency matter: strive for the recommended daily or weekly intake for each type of food.
Favor minimally processed foods and limit added sugars, sodium, and artificial additives for optimal heart health.
Building heart-healthy habits is an ongoing process—commit to sustainable changes for long-term benefit.

Your path to better heart health begins with what you put on your plate—one meal, and one choice, at a time.

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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