Some of the healthiest foods for your heart are fruits and vegetables, nuts, and whole grains, according to a 2009 study in the Archives of Internal Medicine. These superstars offer key nutrients like antioxidants, B vitamins, and fiber, which help fight age-accelerating free radicals, improve heart and blood vessel function, and clear out artery-clogging cholesterol.
Plant foods are rich in free radical–fighting antioxidants called flavonoids, and diets that emphasize them are linked to lower death rates from cardiovascular disease, likely because the antioxidants improve the function of the endothelium, the smooth inner lining of the heart and blood vessels. Your endothelium stops working as well as you get older, and oxidative stress from free radicals speeds up that decline. Preliminary lab studies suggest that free radicals may also be responsible for dislodging plaques that have formed in blood vessels, potentially leading to a blockage and subsequent heart attack or stroke. And a 2009 study in the Journal of Clinical Biochemistry and Nutrition found that people with existing cardiovascular disease might be even more susceptible to the damaging effects of free radicals.
For heart health, vitamins C and E, carotenoids (such as beta-carotene and lycopene), and resveratrol are a few standout antioxidants. Vitamin E (found in wheat germ, nuts and seeds, and vegetable oils) prevents free radicals from attacking blood fats, and vitamin C (in citrus fruits, kiwi, and red and green peppers) relaxes blood vessels to boost blood flow while regenerating vitamin E. Low levels of carotenoids (sources include carrots, cantaloupes, sweet potatoes, and spinach) are linked to atherosclerosis, a buildup of plaque in blood vessels. And resveratrol, found in grapes and wine, acts directly as an antioxidant to relieve oxidative stress on the endothelium, but a 2009 study in the Journal of Physiology and Pharmacology found that it also boosts the performance of other important antioxidants in the body. Evidence is mixed for supplements, but research clearly shows a heart benefit to boosting your intake of antioxidant-rich plant foods: Eat five to nine servings a day.
A 2010 study in the American Journal of Clinical Nutrition found that low vitamin B6 concentrations are connected to inflammation, increased oxidative stress, and metabolic conditions such as obesity and diabetes. Studies link low blood levels of folic acid with a higher risk of dying from heart disease and stroke. And B vitamins—particularly folic acid, B6, and B12—reduce levels of homocysteine, an amino acid linked to cardiovascular problems (
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The American Heart Association recommends getting 400 micrograms of folic acid a day. Citrus fruits, tomatoes, green leafy vegetables, and grain products are good sources, as are some fortified foods. You can find B6 in fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables (over the age of fifty, men need 1.7 milligrams daily, and women need 1.5 milligrams). Adults need 2.4 micrograms of vitamin B12 per day, but as you get older you may not be able to absorb it as well; ask your doctor if this is a concern for you. Animal products, including fish, meat, poultry, eggs, and milk, are good sources of B12.
The two types of dietary fiber, soluble and insoluble, each have benefits for your heart. Soluble fiber can lower LDL (“bad”) cholesterol, modestly lower blood pressure, and reduce heart disease risk. Insoluble fiber not only reduces the likelihood that you’ll develop heart disease, but also it can actually slow the progression of heart problems in high-risk people. Eating high-fiber foods also makes you feel fuller, helping you keep your weight in check. Women should aim for 25 grams a day and men for at least 30 grams, but build up to that amount gradually to avoid stomach problems. Whole grains such as oats, barley, and brown rice are generally good sources of dietary fiber, as are beans, peas, carrots, cauliflower, apples, and nuts.