Making space on your plate for food that promotes heart health isn’t as difficult (or boring!) as it may seem. Whether you’re at risk for heart disease or looking to make some healthy lifestyle changes, start by incorporating these foods into your diet: 



Not only is this fish absolutely delicious, but it’s also high in omega-3 fatty acids, which work to lower blood pressure and reduce inflammation. A heart attack occurs when our blood vessels become inflamed and irritated, both of which are prevented by healthy fats. 



This may be the best news you’ll get all week. There are antioxidants found in dark chocolate that help prevent cholesterol plaques from clogging your arteries. While dark chocolate might not be the crowd favorite, a high quality, 70% cocoa piece of chocolate might just be enough to curb your sweet craving – while taking care of your heart. 

Focusing on real, natural foods rather than processed or packaged meals and understanding the difference between good fats and bad fats are both very important. Start slowly to reduce added sugar and salt, and get the whole family involved! 

Dr. Arif Syed

Cardiologist , Mount St. Mary's Hospital



Guacamole lovers rejoice, your favorite Mexican side dish is chock-full of those same antioxidants found in dark chocolate. You can also try avocado oil for a great alternative to other fatty oils usually used in cooking. The fats in avocado oil don’t absorb heat in the same way that other fats do, so it’s able to maintain a high nutrient value. 



Some of the most well-known nuts – almonds, walnuts, cashews, peanuts – all contain omega 3-fatty acids and nutrients that keep your blood pressure low. One of the drawbacks to nuts is that they do have a high fat content, which greatly increases their caloric value, so keep track of how many you are eating. 


Fruits and vegetables 

Turns out our parents were right: always eat your fruits and veggies, kids! The natural vitamins and minerals found in produce are not only great for your heart, but the rest of your body as well. Fruits and vegetables also typically contain fiber, which has been known to reduce LDL, the “bad” cholesterol. 

Find a Cardiologist Near You
Call (716) 706-2113

Find a Cardiologist Near You
Call (716) 706-2113