Six Foods for Heart Health
Monday, February 7, 2022

Eating well plays a major role in preventing heart disease. Control your cholesterol and blood pressure by incorporating these six foods into your lifestyle to improve your heart health. 

Avocado contains healthy unsaturated fats that help lower LDL/bad cholesterol. It also contains fiber, vitamin K, vitamin E and potassium. 

Bananas are a great source of potassium, which can help control blood pressure by processing sodium out of the body and relaxing blood vessel walls.  

Seafood high in omega-3 fatty acids can help reduce triglyceride levels. The recommended amount is two 3 oz. servings per week. This includes salmon, tuna and sardines. 

Leafy green vegetables 
Leafy green vegetables such as spinach, kale and collard greens are high in antioxidants, vitamin A and vitamin K to help reduce the risk of disease and blood clotting. The darker the leaves, the more nutrient-rich it is.  

Nuts such as almonds, hazelnuts and walnuts contain amino acids, vitamin E and fiber that relaxes constricted blood vessels and eases blood flow. The unsaturated fats in nuts help lower LDL/bad cholesterol and raise HDL/good cholesterol levels. In addition, walnuts contain omega-3 fatty acids that help prevent blood clots. 

Whole grains 
Whole grains such as oats, brown rice and quinoa are good sources of fiber to improve blood cholesterol levels and lower the risk of heart disease. It is recommended to choose whole grains and products that contain at least 51% whole grains versus refined grains. 



  1. American Heart Association, How Potassium Can Help Control High Blood Pressure  
  1. Different Kinds of Lettuces and Greens ( 
  1. Nuts for the Heart | The Nutrition Source | Harvard T.H. Chan School of Public Health 
  1. Vegetable of the month: Avocado - Harvard Health 
  1. Whole Grains, Refined Grains, and Dietary Fiber | American Heart Association