8 Best Heart-Healthy Mediterranean Diet Foods

The Mediterranean diet has been named one of the healthiest diets around for years, and that is for good reason. It can help boost your heart health, strengthen your brain, support healthy weight loss and slash your risk for a variety of chronic diseases. The Mediterranean diet is also less restrictive than many popular diets. It focuses on a balanced variety of whole foods including olive oil, nuts, fruits, vegetables, legumes, whole grains and fish (you can also enjoy a little wine in moderation).

The Mediterranean diet is a great option for someone looking to eat for better heart health. Some research shows that compared to a low-fat diet, eating a Mediterranean diet with olive oil, nuts and fish can help reduce the risk of heart attack and stroke. This is in part due to its focus on healthy fats, antioxidants and high-potassium foods like fruits and vegetables. To help you get started, here are some of the best heart-healthy Mediterranean diet foods to add to your plate.

1. Olive Oil

Used in everything from sauteeing to salad dressings, olive oil is a heart-healthy powerhouse and one of the best ways to add flavor to your meals. Rich in monounsaturated fats, it helps lower LDL cholesterol (often referred to as the “bad” kind) and raises HDL cholesterol (the “good” kind), which can help reduce the risk of cardiovascular disease.

Olive oil is packed with antioxidants like polyphenols that help reduce inflammation, another essential factor for good heart health. A 2020 review published in Nutrients found that regular consumption of olive oil consumption can reduce your risk of hypertension (high blood pressure) by up to 50%.

To customize the flavors and keep the amount of sodium in check, try making your own heart-healthy dressing with these 19 Healthy Homemade Salad Dressings Made with Olive Oil.

2. Fish

Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which the National Institutes of Health says can help reduce inflammation, lower blood pressure and decrease your risk of heart attack and stroke by improving blood lipid levels. They may also support healthy blood vessel function and reduce your odds of developing blood clots. Up your intake deliciously with our Herby Fish with Wilted Greens & Mushrooms or Green Goddess Tuna Salad.

3. Leafy Greens

Leafy greens like spinach, kale, collard greens and Swiss chard are loaded with fiber, potassium and vitamin K, all of which contribute to better heart health. Potassium helps regulate blood pressure by balancing sodium levels in the body, while studies show that fiber can help lower cholesterol levels and improve cardiovascular function. Additionally, a 2019 review concluded that the antioxidants in leafy greens help combat oxidative stress, which can damage blood vessels and increase heart disease risk.

If you’re not crazy about salad or just want to switch it up, explore our collection of 18 Leafy Green-Packed Recipes That Aren’t Salad to get more heart-friendly greens in your diet.

4. Whole Grains

Whole grains, such as brown rice, quinoa, barley and whole wheat, are rich in fiber and heart-healthy nutrients like B vitamins and magnesium. Consuming whole grains regularly can help improve cholesterol levels, lower blood pressure and regulate blood sugar levels, all of which contribute to better heart health. 

Research shows that whole grains have a lower glycemic index than refined grains, which can help manage blood sugar and reduce your type 2 diabetes risk, a major risk factor for heart disease.

Need some inspiration in the kitchen? Check out these 17 High-Fiber Whole Grain Recipes You’ll Want to Make Forever.

5. Tomatoes

From pasta sauce to caprese and more, tomatoes are just as versatile as they are heart-healthy. Tomatoes contain an antioxidant called lycopene that can protect arteries from atherosclerosis and other forms of cardiovascular disease. Lycopene has also been associated with healthier cholesterol levels. The antioxidants and potassium in tomatoes pair up to help reduce blood pressure and reduce stroke risk, as well.

If you’re looking for some heart-friendly tomato recipes, try our Hasselback Tomato Caprese Salad or this Ultimate Vegetarian Club Sandwich.

6. Beans

Beans are fantastic for heart health since they’re an excellent source of plant-based protein, fiber and essential minerals like magnesium and potassium. The fiber in beans helps reduce cholesterol levels, and the antioxidants help reduce inflammation in the body, which can improve overall cardiovascular function (learn more about why fiber is so good for you). Try adding chickpeas to your salad (like this Mashed Chickpea Salad with Dill & Capers), enjoying lentil soup or using hummus as a dip for vegetables.

7. Nuts & Seeds

Nuts are packed with heart-healthy fats, vitamins and minerals. Research shows that eating nuts regularly is good for your heart (learn more about the health benefits of eating nuts). Nuts are also full of antioxidants that give a heart-healthy boost. Try grabbing a handful as a snack, using them to add some crunch to your salad or crushing them up to make Roasted Pistachio-Crusted Salmon with Broccoli.

8. Berries

Berries like blueberries, strawberries and raspberries are full of potassium, vitamin C and fiber that help keep your blood pressure and arteries at their healthiest. Research suggests that the antioxidants in berries—particularly flavonoids—can help reduce inflammation, improve blood vessel function and lower cardiovascular disease risk. And according to the National Council on Aging, eating berries regularly is linked to improved cholesterol and blood pressure levels.

Boost your heart health by trying out one of these many healthy berry recipes, like these Mixed Berry Cheesecake-Inspired Overnight Oats, this Anti-Inflammatory Lemon-Blueberry Smoothie or our Lemon-Berry Ricotta Toast.

The Bottom Line

The Mediterranean diet is one of the healthiest around for a variety of reasons. If you are looking to eat for a healthy heart, many of its principles are relevant. To help you get started, try eating these foods packed with fiber, nutrients and healthy fats—like leafy greens, berries, fish, nuts and seeds—to help make eating healthy taste great.