The foods you eat have a profound impact on your cardiovascular health, influencing everything from cholesterol levels and blood pressure to inflammation and arterial function. A heart-healthy diet emphasizes whole, minimally processed foods: colorful vegetables and fruits rich in antioxidants and fiber; fatty fish like salmon and sardines packed with omega-3 fatty acids; nuts and seeds providing healthy fats and plant sterols; whole grains that help manage blood sugar and cholesterol; and legumes offering protein and soluble fiber. These foods work together to reduce LDL cholesterol, lower blood pressure, decrease inflammation, and support healthy blood vessel function.

Equally important is understanding which foods to limit or avoid. Highly processed foods, sugary beverages, and excessive red meat consumption have all been linked to increased cardiovascular risk. Trans fats, found in some processed and fried foods, are particularly harmful and should be eliminated entirely. The Mediterranean diet has emerged as the gold standard for heart health, consistently showing reductions in heart attacks, strokes, and cardiovascular mortality in clinical trials. This eating pattern isn’t about deprivation, it’s about embracing delicious, satisfying foods that happen to also protect your heart.