6 Heart-Healthy Foods You Should be Eating in January

Heart disease is the No. 1 cause of death in the U.S. Yet, according to the American Heart Association, half of Americans are unaware of this sobering statistic. The good news is that a diet filled with heart-healthy foods can significantly reduce your risk of developing this all-too-common disease.  

While there are lots of foods that can improve heart health, sometimes you need a short list. So, we reached out to nutrition experts to find out their favorite heart-friendly foods. Get your shopping list ready. You’re going to want to add these six foods, stat! 

1. Fatty Fish 

There’s a reason why nutritionists are huge fans of seafood. Fatty fish, like salmon, mackerel, sardines and canned tuna, contain heart-supporting omega-3 fatty acids. “Omega-3 fatty acids reduce inflammation, lower blood pressure and decrease triglycerides, key ingredients for optimum cardiovascular health,” says Patricia Bannan, M.S., RDN, author of From Burnout to Balance. No wonder the AHA recommends eating at least two servings of fish weekly. 

If you’re new to seafood, Bannan recommends rotating two varieties of fatty fish into your weekly meal plan. For a quick, flavorful dinner, she likes to bake salmon or mackerel with a squeeze of lemon and a sprinkle of herbs. Never made mackerel before? Try this Gochujang-Glazed Grilled Mackerel. And if you think you don’t like salmon, this recipe will change your mind!

Adding canned tuna to salads, wraps or a tuna melt is also an easy way to get your omega-3 fix, says Bannan. Or, when you have zero time, open a can of sardines to top crackers with a dollop of mustard for a simple snack. 

2. Leafy Greens

Leafy greens are another all-star filled with heart-supporting antioxidants and potassium, says Pittsburgh-based sports nutritionist Leslie Bonci, M.P.H., RDN, FAND. 

“Spinach, kale and Swiss chard are packed with potassium, which helps regulate blood pressure, and nitrates, which improve blood vessel function,” says Bannan. “They’re also rich in magnesium and fiber, both linked to improved heart health.” If that weren’t enough, leafy greens are packed with heart-supporting vitamins C and K. Plus, they’re low in calories and affordable. 

You can add more leafy greens to your plate by quickly sautéing them in olive oil and herbs for a simple side, says Bannan. She also loves tossing them into soups, casseroles, grain bowls or warm salads. For more inspiration, check out these 19 Leafy-Green Packed Recipes That Aren’t Salads.

3. Legumes 

Bannan and Bonci unanimously agree that legumes are nutritional powerhouses thanks to their cholesterol-lowering soluble fiber. They’re so powerful that one study found that people who regularly eat legumes are less likely to develop cardiovascular disease or coronary heart disease. Did we mention they also count as a protein and a vegetable? 

While you can always boil beans or lentils, nothing beats the speed and convenience of popping open a can of beans. These 16 Dinner Casseroles That Start with a Can of Beans can get you started.

4. Olive Oil

If you’re not cooking with olive oil yet, here’s your invitation to start. This Mediterranean diet staple is high in monounsaturated fats and antioxidants, which fight inflammation and lower LDL cholesterol, says Bannan. Research has found that diets rich in olive oil may reduce the risk of cardiovascular disease by 16% and the risk of type 2 diabetes by 22%. 

Given olive oil’s versatility, you can enjoy it in a variety of ways. Try it as a “go-to base for salad dressings, marinades and even drizzled over roasted vegetables,” suggests Bannan. “Or, during the colder months, as a finish in hearty soups and stews for added richness and heart-healthy benefits.” 

5. Soy Foods 

Whether it’s tofu, edamame or soy milk, soy foods are a fantastic addition to your kitchen, thanks to their high-quality protein and heart-healthy isoflavones, says Bannan. Research agrees. For instance, one study found that people who ate soy foods, like tofu and natto, were less likely to develop cardiovascular disease or type 2 diabetes. In fact, eating as little as 1 ounce of tofu daily lowered cardiovascular disease risk by 18%. 

If you’re new to soy foods, you don’t have to go full-on vegan to reap their benefits. Ease your way in by swapping soy milk for dairy milk in smoothies, lattes or baked goods. Or, toss a cup of edamame into grain bowls, salads or this hearty Egyptian Edamame Stew. 

6. Whole Grains 

If you’ve been craving carbs, go ahead and dig in to foods made with 100% whole grains, says Bonci. Whole grains retain the grain’s nutritious bran, germ and endosperm. So, they’re loaded with fiber and antioxidants. This secret sauce of nutrients may help lower blood pressure and LDL cholesterol and fight inflammation.

However, if you have to choose one grain for your heart, make it oatmeal. Oats are naturally rich in a magical cholesterol-lowering fiber called beta-glucan. In addition to taming cholesterol, research shows that oatmeal may help protect against stroke when substituted for white bread or eggs. Go ahead and spice up your next bowl with these 6 creative spins on oatmeal. 

Strategies to Improve Heart Health

“Prioritizing heart health not only reduces the risk of heart attacks and strokes but also enhances overall quality of life,” says Bannan. “Simple, consistent lifestyle changes like incorporating heart-healthy foods, reducing stress, and regular movement can lead to significant long-term benefits.” These tips can get you started.

• Move More: Incorporating and sticking to a regimen of regular movement improves blood flow, strengthens your heart (it’s a muscle!) and helps with weight control.
• Focus on Plant-Based Foods: No need to avoid all animal proteins. However, adding more plants to your diet can have major heart-health benefits. For convenience, think canned beans, prewashed spinach, berries, and whole-grain bread, pasta and cereal. 
• Eat Mindfully: Slowing down at meals and eating mindfully can help you tune in to your body’s innate hunger and fullness cues. This, in turn, may help you eat less, which makes it easier to maintain a healthy body weight, another key to heart health. 

The Bottom Line

“The heart is literally the central processing unit of the body, so it’s smart to take care of it,” says Bonci. And the best place to start is in your kitchen. Strategically loading your fridge and pantry with fatty fish, leafy greens, legumes, olive oil, soy foods and 100% whole grains guarantees you’ll always have plenty of heart-healthy foods on hand. Of course, cardiovascular health isn’t just about what you eat. It’s also about lifestyle. So, slow down and enjoy your food, and make time for daily physical activity. Combined with a balanced diet, it’s a powerful prescription for heart health!