Heart Healthy Foods: 70 Picks, Swaps & a 7-Day Meal Plan

The short answer: the best heart healthy foods are vegetables, fruit, whole grains, beans and lentils, omega-3-rich fish, unsalted nuts and seeds, liquid plant oils and low-fat dairy, eaten in a pattern that keeps sodium under 2,300 mg a day. All 70 are grouped below.

Key numbers: 4–5 servings of vegetables and 4–5 of fruit a day · 6–8 grains, mostly whole · about 8 oz of seafood a week · sodium under 2,300 mg (1,500 mg lowers blood pressure further) · saturated fat under 10% of calories

Top moves: cook with olive or canola oil instead of butter, buy no-salt-added canned goods and rinse beans, swap deli meat for home-cooked chicken or tuna, and drink water instead of sweetened drinks

Free and paid next step: get the free calorie tracker (we email it to you) to log a week of meals, or plan all 7 days with the Meal Planner & Grocery List ($3.99).

Guidance checked November 12, 2026 against NIH, FDA and HHS pages. This is general information, not medical advice: if you have a health condition or take medicine, follow your clinician's plan. Below: the list, swaps, a 7-day menu, a grocery list, budget tips and foods to limit.

Heart healthy foods list at a glance

Food group	Foods on this list	DASH target (2,000 calories)
Vegetables	12	4–5 servings a day.
Fruits	9	4–5 servings a day.
Whole grains	10	6–8 grain servings a day.
Beans, lentils and soy	8	4–5 servings a week (with nuts and seeds).
Fish and lean protein	12	6 servings or less a day (meat, poultry, fish).
Nuts and seeds	8	Counted with beans, 4–5 a week.
Oils	7	2–3 servings of fats and oils a day.
Dairy	4	2–3 servings a day.

Targets are from the NHLBI DASH eating plan. The foods follow the NHLBI's Choose Heart-Healthy Foods list, which says DASH has been proven to lower high blood pressure and "bad" LDL cholesterol.

70 heart healthy foods by food group

DASH asks for foods that are low in saturated and trans fats; rich in potassium, calcium, magnesium, fiber and protein; and lower in sodium. No single food protects your heart; the overall pattern does the work.

Vegetables

Why they help: vegetables are the first group on the NHLBI's foundation list, and several are good potassium sources. The HHS Office on Women's Health says potassium lessens the harmful effects of sodium on blood pressure.

#	Food	Note
1	Spinach	Up to 419 mg potassium per half cup (HHS).
2	Collard greens	Simmer with onion instead of salt pork.
3	Kale	Massage with lemon and olive oil.
4	Cabbage	Cheap and keeps for weeks.
5	Broccoli	Roast on the same pan as fish.
6	Carrots	An FDA-suggested swap for salty snacks.
7	Sweet potatoes	542 mg potassium in a medium one (HHS).
8	White potatoes	738 mg potassium in a small one (HHS).
9	Tomatoes and no-salt-added tomato sauce	405 mg potassium per half cup of sauce (HHS).
10	Bell peppers	Snack strips or stir-fries.
11	Green beans	Sold plain and frozen.
12	Frozen mixed vegetables (no sauce)	The FDA lists plain frozen as a low-sodium buy.

More ways to cook them: vegetable soup recipe, salad recipes and sweet potato recipes.

Fruits

Why they help: fruit is the second DASH group at 4–5 servings a day, and bananas, oranges and prunes are potassium sources, per HHS. Avocados add unsaturated fat, per the NHLBI.

#	Food	Note
13	Bananas	442 mg potassium in a medium one (HHS).
14	Apples	Pair with peanut butter.
15	Oranges	Easy whole-fruit snack.
16	Pears	Bake with cinnamon for dessert.
17	Grapes	Freeze for a sweet snack.
18	Prunes	Prune juice: 707 mg potassium per 8 oz (HHS).
19	Berries, fresh or frozen	Smoothies, yogurt, oatmeal.
20	Peaches, fresh, frozen or canned in juice	Canned in juice is a budget pick.
21	Avocados	Spread on toast instead of butter.

Whole grains

Why they help: DASH sets 6–8 grain servings a day. HHS says at least half should be whole grains.

#	Food	Note
22	Plain oatmeal	Skip flavored packets; try our oatmeal recipe.
23	Brown rice	Cook one pot for the week.
24	Whole-grain bread	Compare sodium between brands.
25	Whole-grain tortillas	Bean and veggie wraps.
26	Whole-wheat pasta	With no-salt-added sauce.
27	Barley	Soups and stews.
28	Bulgur	Quick grain salads.
29	Wild rice	Mix half and half with brown rice.
30	Buckwheat	Pancakes or porridge.
31	Air-popped popcorn	Whole-grain corn; season with herbs.

Beans, lentils and soy

Why they help: legumes are on the NHLBI's protein list and count toward DASH's 4–5 weekly servings of nuts, seeds and beans, an easy way to shift protein toward plants.

#	Food	Note
32	Lentils	No soaking; see lentil soup and lentil recipes.
33	Kidney beans	The base of a lean chili.
34	Chickpeas	Roast for a crunchy snack.
35	Black-eyed peas	With collards and smoked paprika.
36	Lima beans	Buy frozen.
37	Black beans	Tacos, bowls, quesadillas.
38	Tofu	Protein plus unsaturated fat (NHLBI); see tofu recipes.
39	Edamame	Frozen and shelled.

Fish and lean protein

Why they help: HHS says about 8 ounces a week of seafood with omega-3 fatty acids may lower the risk of dying from heart disease. Lean, skinless meats keep saturated fat down, per the NHLBI.

#	Food	Note
40	Salmon, fresh, frozen or canned	High in omega-3s (NHLBI, HHS).
41	Trout	High in omega-3s; broils in 10 minutes.
42	Tuna, canned in water	Rinse to cut sodium (FDA).
43	Mackerel	One of the richest omega-3 sources (HHS).
44	Sardines	Mash onto toast with tomato.
45	Anchovies	Salty, so use one for flavor.
46	Cod or other lean white fish	Lower in omega-3s than fatty fish (HHS).
47	Skinless chicken	Try chicken thigh recipes with the skin removed.
48	Skinless or lean ground turkey	Chili or lettuce cups.
49	95% lean ground beef	Stretch it with lentils.
50	Pork tenderloin	A lean cut named by the NHLBI.
51	Eggs	One a day did not raise risk in healthy people (HHS).

For protein amounts per serving, see our high protein foods chart.

Nuts and seeds

Why they help: the NHLBI lists nuts, seeds and their butters as sources of the unsaturated fats that should replace saturated fat. Buy unsalted.

#	Food	Note
52	Walnuts	On oatmeal or salads.
53	Almonds	A small handful as a snack.
54	Pine nuts	Toast over greens.
55	Peanut or other nut butter	Pick no-salt-added.
56	Sunflower seeds	On salads.
57	Pumpkin seeds	Trail mix.
58	Sesame seeds	Over stir-fries.
59	Flaxseed	Ground, into yogurt or oats.

Oils

Why they help: the NHLBI recommends these liquid plant oils instead of butter, lard, coconut oil and palm oil. DASH allows 2–3 servings of fats and oils a day, so measure.

#	Food	Note
60	Olive oil	Roasting and dressings.
61	Canola oil	Baking and high heat.
62	Corn oil	Stir-fries.
63	Safflower oil	Neutral flavor.
64	Sunflower oil	Pan-searing.
65	Soybean oil	Often sold as "vegetable oil".
66	Sesame oil	A few drops for flavor.

Dairy

Why they help: DASH calls for 2–3 servings a day of fat-free or low-fat dairy, and milk and yogurt are potassium sources, per HHS.

#	Food	Note
67	Fat-free or low-fat milk	Up to 370 mg potassium per cup (HHS).
68	Plain low-fat yogurt	Up to 579 mg potassium per 8 oz (HHS).
69	Low-fat cheese	Compare sodium on the label.
70	Calcium-fortified soy milk	Counts as dairy (HHS).

Want these foods already cooked into dinners? Our heart healthy recipes section has 14 priced recipes, and the Mediterranean diet meal plan is another heart-forward pattern built on many of the same foods.

Heart healthy food swaps for less sodium and saturated fat

The FDA says over 70% of sodium comes from packaged and prepared foods, not the salt shaker, so these swaps target what you buy. The NHLBI keeps saturated fat under 10% of daily calories.

Instead of	Try	Source
Butter, lard, coconut or palm oil	Olive or canola oil	NHLBI.
Whole milk	Fat-free or low-fat milk	NHLBI.
Chicken with skin, fatty cuts	Skinless chicken, 95% lean beef, pork tenderloin	NHLBI.
Deli meat sandwich	Home-cooked chicken or canned tuna on whole-grain bread	FDA: a top sodium source.
Regular canned vegetables	Frozen (no sauce) or no-salt-added canned	FDA tip 5.
Canned beans, straight from the can	No-salt-added beans, or rinse them	FDA: rinsing removes some sodium.
Flavored rice, instant noodles	Plain brown rice with herbs and lemon	FDA tip 2.
Bottled salad dressing	Olive oil and vinegar	FDA tip 8.
Salted chips and nuts	Unsalted nuts, carrot or celery sticks	FDA tip 7.
Pre-marinated or brined meats	Fresh, unseasoned meat plus your own spices	NHLBI.
Soda or sweet tea	Water or low-fat milk	NHLBI: about half of added sugars.

Label tip: the FDA says 5% Daily Value of sodium or less per serving is low, 20% or more is high, and "low sodium" means 140 mg or less per serving. Compare brands, because sodium in similar foods varies a lot.

7-day heart healthy meal plan

This menu follows the DASH pattern: vegetables or fruit at every meal, mostly whole grains, beans several times a week and fish twice. Portions are up to you and your clinician; the DASH diet plan section of our diet plans guide lists the daily serving targets.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Oatmeal with banana and walnuts	Tuna and chickpea salad on greens	Baked salmon, brown rice, roasted broccoli	Apple and peanut butter.
Tue	Plain low-fat yogurt, berries, ground flax	Leftover salmon and rice bowl with spinach	Turkey and kidney bean chili	Carrot sticks and hummus.
Wed	Whole-grain toast, avocado, a boiled egg	Leftover chili with a side salad	Lentil vegetable soup with whole-grain bread	Orange and unsalted almonds.
Thu	Oatmeal with prunes and cinnamon	Lentil soup leftovers	Sheet-pan chicken thighs (skin off), sweet potatoes, green beans	Air-popped popcorn.
Fri	Berry and spinach smoothie with low-fat milk	Chicken, brown rice and black bean bowl	Trout or cod tacos with cabbage slaw	Grapes and pumpkin seeds.
Sat	Veggie egg scramble with peppers, whole-grain toast	Whole-wheat pasta salad with chickpeas and tomatoes	Tofu and frozen vegetable stir-fry over brown rice	Yogurt with peaches.
Sun	Buckwheat or oat pancakes with fruit	Stir-fry leftovers	Pork tenderloin, baked potato, collard greens	Pear and walnuts.

Prep tip: cook a pot of brown rice and a pot of lentils on Sunday. Mon–Thu dinners each make lunch for the next day, so you cook four times and eat eight meals. More meals that fit: sheet pan dinners, healthy breakfast ideas, healthy dinner ideas and healthy snacks.

Oats are a staple on this list, and our guide on whether oatmeal is good for you covers its nutrition, benefits and how to make a bowl healthier.

Heart healthy grocery list

Sorted by store section for the 7-day plan. Copy it onto a grocery list template or the aisle-sorted list in the meal planner.

Produce: spinach, collard greens, cabbage, broccoli, carrots, bell peppers, sweet potatoes, potatoes, avocados, bananas, apples, oranges, pears, grapes, lemons, garlic, onions.
Frozen: plain mixed vegetables, green beans, berries, peaches, edamame, salmon or cod fillets.
Canned and dry goods: no-salt-added beans (black, kidney, chickpeas), dry lentils, no-salt-added tomatoes and tomato sauce, tuna and salmon in water, prunes.
Grains: old-fashioned or steel-cut oats, brown rice, whole-grain bread and tortillas, whole-wheat pasta, popcorn kernels.
Protein: skinless chicken thighs or breasts, lean ground turkey, pork tenderloin, eggs, tofu, trout.
Dairy: fat-free or low-fat milk, plain low-fat yogurt, a small block of low-fat cheese.
Nuts, seeds and oils: unsalted walnuts and almonds, pumpkin seeds, ground flax, no-salt-added peanut butter, olive oil, canola oil.
Flavor without salt: black pepper, garlic powder, cumin, chili powder, paprika, Italian herbs, cinnamon, vinegar.

Heart healthy eating on a budget

Money-saving tip: buy frozen. Plain frozen vegetables, berries and fish fillets often cost less than fresh out of season, and you can portion out what you need.
Money-saving tip: buy canned the right way. No-salt-added beans and tomatoes, tuna and salmon in water and fruit canned in juice keep for months. Rinse beans and tuna anyway.
Money-saving tip: cook dry beans and lentils. Lentils need no soaking and cook in about 20 to 30 minutes. A pot makes soup, tacos and salads.
Money-saving tip: make protein go further. Mix half lentils into ground turkey or beef, and plan two or three meatless dinners a week.
Money-saving tip: track prices. A grocery price book shows which store has the lowest price on salmon, nuts and olive oil, the pricier items on this list.

For a full plan, see how to grocery shop on a budget, how to make budget friendly meals and the average grocery cost per month.

Foods to limit for heart health

The NHLBI's plan limits sodium, saturated fat, added sugars and alcohol. Here is where they hide.

High sodium: per the FDA, deli meat sandwiches, pizza, burritos and tacos, soups, chips and crackers, poultry dishes, pasta mixed dishes, burgers and egg dishes supply about 40% of the sodium Americans eat. Pickles and soy sauce add up too.
Saturated fat: butter, cheese, fatty meats, chicken skin, whole milk, and coconut, palm and palm kernel oils.
Trans fat: HHS points to some commercially baked goods, snack foods, fried foods and margarine. Check the label for 0 g trans fat.
Added sugars: soda, fruit drinks, sweetened coffee and tea, energy drinks, cakes, cookies, doughnuts, ice cream and candy.
Alcohol: the NHLBI says it can raise blood pressure and triglycerides, and if you do not drink, do not start.

Kitchen tools for planning portions

Use measuring tools to portion ingredients and containers to pack the next day's lunch. They support the meal plan rather than changing a food's health effects.

Affiliate links: we may earn a small commission. As an Amazon Associate we earn from qualifying purchases. Details.

Etekcity digital food kitchen scale: weighs ingredients in grams and ounces.
KOMUEE glass meal prep containers: pack individual leftovers for the refrigerator.

For a broader everyday list beyond heart health, see our healthy foods list of 71 foods in 8 groups with USDA nutrition facts.

Plan your heart healthy week

A look inside the HomeBase Meal Planner & Grocery List, with sample pages shown

A heart healthy foods list only helps once it is on your plate, and that starts at the planning table. As the oldest of three, I was the one my family leaned on to keep everything coordinated, and food works the same way: write the week down once and it runs itself.

Plan the week: the Meal Planner & Grocery List ($3.99) has a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list and pantry and freezer inventories.
Save the recipes that work: the Family Recipe Binder ($6.99) gives your lower-sodium favorites their own section.
Get both, plus more: the Family Life Admin Bundle is $15.99 (~~$23.95~~ when bought separately) and includes the meal planner and recipe binder.
Start free: get the free calorie tracker (we email it to you) to log what you eat for a week before you change anything.

Browse all of our Printables or the Bundles for more ways to keep the household on one page.

Frequently asked questions

What are the best heart healthy foods?

The best heart healthy foods are vegetables, fruits, whole grains, beans and lentils, fish high in omega-3s, unsalted nuts and seeds, liquid plant oils and fat-free or low-fat dairy. The NIH's National Heart, Lung, and Blood Institute calls these the foundation of a heart-healthy eating plan, with leafy greens, oatmeal, salmon, walnuts and olive oil among its examples.

What foods should I avoid for a healthy heart?

Limit foods high in sodium, saturated fat and added sugar, and limit alcohol. That means going easy on deli meats, pizza, packaged soups, salty snacks, fatty meats, butter, full-fat dairy, coconut and palm oil, sweetened drinks and desserts. Most sodium comes from packaged and prepared foods, not the salt shaker, according to the FDA.

How much sodium should I eat a day for heart health?

Most adults should eat less than 2,300 milligrams of sodium a day, about one teaspoon of table salt. The NHLBI notes that 1,500 milligrams lowers blood pressure even further, and people with high blood pressure may need a lower limit, so ask your clinician what number is right for you.

Are eggs heart healthy?

Eggs can fit a heart-healthy eating plan. The NHLBI lists eggs among its protein-rich heart-healthy foods, and the HHS Office on Women's Health says eating one egg a day does not increase the risk for heart disease in healthy people. If you have high cholesterol, follow your clinician's advice on eggs.

How often should I eat fish for heart health?

Aim for about 8 ounces of seafood a week, which is two 4-ounce servings. The HHS Office on Women's Health says research suggests that amount of omega-3-rich seafood can lower the risk of dying from heart disease. Salmon, trout, mackerel, sardines and anchovies are the richest in omega-3s, and canned salmon or sardines count.

Is olive oil good for your heart?

Yes, olive oil is one of the oils the NHLBI recommends. It is high in unsaturated fat, and heart-healthy guidance is to use liquid plant oils such as olive or canola oil instead of butter, lard, coconut oil or palm oil. Oil is still calorie dense, so measure it rather than pouring freely.

What is a heart healthy breakfast?

A heart healthy breakfast pairs a whole grain with fruit and a lean protein or low-fat dairy. Plain oatmeal with berries and walnuts, low-fat yogurt with fruit and flaxseed, or whole-grain toast with peanut butter and a banana are examples. Skip pastries, sweetened cereals and breakfast meats, which add sodium, saturated fat or added sugar.

Are canned and frozen foods heart healthy?

Canned and frozen foods can be heart healthy if you choose the right versions. Pick frozen vegetables without sauce or seasoning, canned vegetables and beans labeled low sodium or no salt added, and fruit canned in juice. The FDA also says rinsing canned beans, tuna and vegetables removes some of the sodium.

What is the DASH diet?

DASH, short for Dietary Approaches to Stop Hypertension, is the NHLBI's flexible heart-healthy eating plan. It needs no special foods. At 2,000 calories a day it sets daily targets such as 4 to 5 servings of vegetables, 4 to 5 of fruit and 6 to 8 of grains, plus 4 to 5 weekly servings of nuts, seeds and beans. Our diet plans guide breaks down the full targets.

How do I read a food label for heart health?

Check three lines: sodium, saturated fat and added sugars, and compare them per serving. The FDA says 5% Daily Value or less of sodium per serving is low and 20% or more is high. A product labeled low sodium has 140 milligrams or less per serving.

Can heart healthy eating be cheap?

Yes, heart healthy eating can be cheap when you build meals around dry or canned beans, lentils, oats, brown rice, eggs, canned fish and frozen vegetables. These keep for weeks, so less goes to waste. Plan the week first and shop from a list so you only buy what the menu needs.

Is this heart healthy meal plan right for someone with heart disease?

This meal plan is general information, not medical advice. If you have heart disease, high blood pressure, kidney disease, diabetes or another condition, or you take medicine, follow the eating plan your clinician or registered dietitian gives you. They may set a different sodium, fluid, potassium or calorie target than the general guidance here.

What planner helps me plan heart healthy meals?

The Meal Planner & Grocery List ($3.99) from HomeBase Paper Co. is a printable with a weekly meal planner, a monthly menu, a meal prep checklist, an aisle-sorted grocery list and pantry and freezer inventories. Write the 7-day heart healthy menu on the weekly page, then copy the grocery list so you shop once.

Where can I keep my heart healthy recipes?

The Family Recipe Binder ($6.99) from HomeBase Paper Co. is a printable with section dividers, four recipe page layouts, 4x6 and 3x5 recipe cards and a conversion chart. Give heart healthy dinners their own section so lower-sodium versions of family favorites are easy to find.

Is there a bundle with the meal planner and recipe binder?

Yes, the Family Life Admin Bundle is $15.99, compared with $23.95 for its items bought separately. It includes the Meal Planner & Grocery List, the Family Recipe Binder, a kids chore chart, a newborn baby tracker and pet health records.

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