Cardiac Diet: The Best Foods for a Healthy Heart

Summary: A cardiac diet focuses on heart-healthy foods that help manage blood pressure, cholesterol, and inflammation. This article outlines what to eat—and what to limit—for better long-term heart health.

Heart disease remains the leading cause of death in the United States.¹ But, the good news is that many of its risk factors are manageable—especially through diet. What you eat every day directly affects your blood pressure, cholesterol levels, and overall heart health. That’s where a cardiac diet comes in.

A cardiac diet is not a quick fix or a restrictive plan that cuts out everything you enjoy. It’s a practical, sustainable approach to eating that emphasizes heart-healthy foods and reduces ingredients known to put a strain on the cardiovascular system. Whether you’ve already been told to watch your numbers or simply want to prevent future problems, we will guide you through what a healthy heart diet plan could look like.

What is a cardiac diet?

At its core, a cardiac diet can help to improve heart health and reduce the risk of heart disease. It focuses on foods that help lower high blood pressure, manage cholesterol levels, reduce inflammation, and support healthy blood vessels.

This kind of eating pattern is beneficial for anyone, regardless of age, but it’s important as we get older and our risk for heart conditions naturally increases.² Unlike strict weight-loss plans or fad diets, a cardiac diet is flexible, realistic, and easy to incorporate into your daily life.

The best foods for a healthy heart

When it comes to the best diet for heart health, it’s not about following the latest trend, it’s about returning to basics and choosing foods that offer real nutritional value.

1. Nuts and seeds

Nuts (both whole and as nut butter) and seeds of all types are a significant source of healthy fats, fiber, and plant-based protein. Walnuts, for example, are rich in omega-3 fatty acids, and studies show that others, like pecans, can help reduce LDL (bad) cholesterol.³

2. Berries

Blueberries, strawberries, and raspberries, either fresh or frozen, are all rich in antioxidants and polyphenols, which support blood vessel health. They’re easy to snack on or to add a burst of color and goodness to things like yogurt or oatmeal.

3. Fatty fish

Oily fish like salmon, sardines, trout, and mackerel are rich in omega-3 fatty acids. These healthy fats can help reduce inflammation, lower triglyceride levels, and support a healthy heart rhythm.

4. Leafy greens

Leafy green, fiber-rich vegetables like spinach and kale are packed with nutrients that support cardiovascular health, including nitrates, potassium, and folate. Include a serving or two daily, either raw in salads or lightly cooked.

5. Whole grains

Whole grains such as oats, brown rice, quinoa, and barley provide fiber and essential nutrients. They help lower cholesterol and regulate blood sugar, which are both important for heart health. Choose whole grain bread and pasta over white, and check labels to ensure you’re getting true whole grains.

6. Legumes

Beans, lentils, and chickpeas are high in fiber, protein, and potassium. You can use them to replace some or all of the meat in soups, stews, or side dishes, or on their own as a powerful source of heart-healthy protein.

7. Avocados

Avocados provide heart-healthy monounsaturated fats and potassium, nutrients that help reduce blood pressure and support proper heart function. A half avocado a day is plenty, slice it into salads or spread it on whole grain toast.

8. Olive oil

Extra virgin olive oil is a staple of the Mediterranean diet, which has long been associated with heart health. It’s rich in antioxidants and healthy fats, and makes an excellent replacement for butter or margarine. Use it for cooking, salad dressings, or dipping bread.

Foods to limit or avoid

As well as eating plenty of heart-healthy foods, a heart-healthy diet plan also means cutting back on certain foods that contribute to high blood pressure, high cholesterol, and inflammation.

• Processed meats: Bacon, sausage, deli meats, and hot dogs often contain high levels of sodium and saturated fats, both of which increase heart disease risk. Opt for leaner, unprocessed proteins.
• Refined carbohydrates: White bread, pastries, and sugary cereals can spike blood sugar and provide little nutritional value. Swap them out for whole grain options that support sustained energy and better heart function.
• Sugary drinks: Soda, sweetened teas, and even many fruit juices are packed with sugar that adds empty calories and contributes to insulin resistance⁴ and weight gain. Water, herbal teas, and black coffee are healthier choices.
• Excess salt: Too much sodium raises blood pressure, which forces the heart to work harder. Watch out for high-salt packaged foods, canned soups, and fast food. Cooking at home lets you control how much salt you eat.

Why plant-based diets are a powerful tool for heart health

One way of supporting heart health is to adopt a plant-based eating pattern, with diets rich in fruits, vegetables, legumes, whole grains, nuts, and seeds—and low in animal products.

Plant-based diets tend to be lower in saturated fats and cholesterol, and higher in fiber, antioxidants, and anti-inflammatory compounds, making it one of the best diets for heart health. These factors work together to lower blood pressure, reduce bad cholesterol (LDL), improve blood vessel function, and reduce the buildup of plaque in arteries.

A partial move towards plant-based meals—for example, Meatless Mondays or replacing red meat with beans several times a week—can help to improve heart health significantly. It doesn’t have to be veganism, but increasing your intake of whole plant foods while reducing processed and animal-based products is a heart-smart move supported by science. A recent Harvard study, for example, suggests eating a diet with at least one-part plant protein for every two-parts animal protein for a healthier heart.⁵

Small steps toward better heart health

A cardiac diet is a straightforward, evidence-based approach to eating that can improve heart health at any age. A diet rich in whole foods, including healthy fats, fiber-rich vegetables, and lean proteins, can reduce your risk of heart disease and help you maintain energy, mobility, and a better quality of life as you age.

Heart health doesn’t require drastic changes or complex rules. A few smart shifts in daily habits can lead to real, lasting benefits, and a stronger, healthier future. At Mutual of Omaha, we recognize the value of long-term health and wellbeing.

Frequently Asked Questions

Q1: Can you drink coffee on a cardiac diet?

It’s okay to have some coffee on a heart-healthy diet, but skip the extra sugar and cream. Opting for black coffee or using a small amount of your preferred milk can help you enjoy it without compromising your heart health.

Q2: What is the most heart-healthy snack?

A handful of unsalted nuts, like almonds or walnuts, is one of the best snacks on a heart-healthy diet plan. They’re rich in healthy fats, fiber, and antioxidants that support cardiovascular health.

Q3: What is the #1 worst habit for your heart?

Smoking is widely considered the worst habit for your heart. It can damage your blood vessels, raise blood pressure, and significantly increase your risk of heart disease.

Sources

1. Centers for Disease Control and Prevention, https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html, October 2024
2. Centers for Disease Control and Prevention, https://www.cdc.gov/heart-disease/risk-factors/index.html, December 2024
3. The American Journal of Clinical Nutrition, https://www.sciencedirect.com/science/article/pii/S0002916525000577, April 2025
4. Neuroscience News, https://neurosciencenews.com/insulin-resistance-obesity-dementia-25165/, November 2023
5. Harvard School of Public Health, https://hsph.harvard.edu/news/higher-ratio-of-plant-protein-to-animal-protein-may-improve-heart-health/, December 2024

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