Heart disease remains the leading cause of death worldwide, but what you put in your grocery cart can play a powerful role in protecting your heart long before problems arise. According to health experts, small, consistent dietary choices—especially those rich in fiber, antioxidants, and healthy fats—can help lower blood pressure, reduce inflammation, and support healthy cholesterol levels. If you’re looking to shop smarter this year, these expert-approved foods deserve a regular spot on your list.
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1. Dark Chocolate
Dark chocolate is more than just a sweet treat; luckily, it also has its fair share of health benefits, especially when it comes to your heart! "Dark chocolate is rich in flavonoids, which have been shown to lower blood pressure and improve blood flow," Joanna Wen, certified health coach and founder of Spices & Greens, explains. Of course, you shouldn't overdo it on chocolate, but a bit of dark chocolate every now and then can help give your heart health a boost and please your sweet tooth. However, Wen says you should "choose dark chocolate with at least 70% cocoa for the most health benefits."
2. Apples
One of the best nutrients to keep in mind when it comes to heart health is fiber, and luckily, Wen says snacking on a crisp apple is a fantastic way to get more of it in your diet. "Apples are a great source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease," she explains. Beyond fiber, apples are also packed with antioxidants, which can protect against cellular damage and support long-term cardiovascular health.
3. Blueberries
Finding a naturally sweet option that won’t harm your heart is key—and blueberries check all the boxes. Dr. Joshua Loh, a Senior Consultant Interventional Cardiologist and Medical Director at Capital Heart Centre, says blueberries are a standout choice. “A handful of blueberries a day keeps the cardiologist away,” he jokes, noting that “Several studies have shown that blueberries reduce your risk of diabetes, obesity and heart disease.” He also explains that blueberries contain anthocyanin, compounds that help reduce oxidative stress and cell damage.
4. Edamame
For a savory, satisfying snack, Dr. Erik Natkin, a healthcare practitioner at R2 Medical Clinic, recommends edamame. "These young soybeans are a fantastic source of plant protein and fiber, which are beneficial for heart health due to their ability to manage cholesterol levels," he says. Their combination of protein and fiber helps stabilize blood sugar and promotes fullness, supporting both heart health and metabolic balance.
5. Fatty Fish
Despite its bad reputation, fat—when it’s the right kind—can be incredibly heart-protective. Experts recommends fatty fish such as salmon, mackerel, and sardines, explaining that they contain omega-3 fatty acids that can tone down inflammation and shrink triglycerides, which in turn is good for the heart. They advise including fatty fish at least twice a week for optimal cardiovascular benefits.
6. Greek Yogurt
Greek yogurt isn’t just great for gut health—it’s also linked to improved heart markers. “Greek yogurt is connected to low cholesterol and triglyceride levels, which reduces your risk of heart disease,” Dr. Loh praises. He also notes that regularly consuming Greek yogurt may lower the risk of type 2 diabetes, another major contributor to heart disease.
Bottom Line
You don’t need a complicated diet overhaul to protect your heart—just a more intentional grocery list. From antioxidant-rich fruits to omega-3-packed fish and fiber-filled snacks, these expert-backed foods work together to lower inflammation, improve cholesterol, and support long-term cardiovascular health. Adding even a few of these items to your weekly routine in 2026 could make a meaningful difference for your heart for years to come.
