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The next time you’re standing in the grocery store, staring at the array of offerings, think about the rainbow.
Eating foods that are red, orange, yellow, green, purple and brown means filling your stomach with minerals, vitamins, fiber and relatively few calories. It’s the opposite of the ubiquitous “beige diet” — white bread, white rice, white pasta, sugar, chips and processed snack foods.
A rainbow-inspired grocery cart can support heart health by helping to control cholesterol, blood pressure, blood sugar and weight — key factors in reducing heart disease risk.
While genetics, illness and age can influence cardiovascular health, food choices, medications and physical activity are within your control. Try incorporating as many heart-healthy items as possible into your weekly menu.
Here are our recommendations for 10 heart-healthy foods and snacks to add to your grocery list.
Avocados
Avocados boast a powerful combination of healthy fats that may help lower bad cholesterol and reduce heart disease risk. They’re also high in fiber, potassium and vitamins E and C, all of which support healthy blood pressure and heart function.
Spinach
Spinach is one of the most nutrient-dense foods. A single serving provides 121% of your daily value of vitamin K, which is an important factor for blood clotting. Spinach is also a fantastic source of non-heme iron or plant-based iron.
It’s very versatile — you can add it to smoothies, a pasta sauce or simply put a handful alongside the rest of your meal for a pop of color. Other leafy greens like kale, Swiss chard, bok choy and broccoli offer similar heart health benefits. Aim to fill half your plate with vegetables.
Almonds
Almonds are a great source of healthy fats, particularly monosaturated fats, as well as fiber, protein and vitamin E. A healthy diet that includes almonds or walnuts may improve artery health, reduce inflammation related to heart disease and lower the risk of high blood pressure.
It’s best to eat in moderation and choose unsalted and unsweetened, as added salt and sugar may cancel out heart-healthy benefits.
Brown rice
Whole grains like brown rice are healthier than processed grains. They contain more fiber, which helps you feel full longer and keeps your digestive system running smoothly.
High-fiber foods can help lower cholesterol, improve blood sugar and reduce inflammation, all of which support heart health. Brown rice is also richer in magnesium and B vitamins compared to white rice.
Beans
Beans and other legumes are an excellent plant-based protein and a fantastic source of soluble fiber, which plays a crucial role in managing cholesterol levels.
Salmon
Salmon is a powerhouse of omega-3 fatty acids, a type of unsaturated fatty acid well-known for its anti-inflammatory properties and ability to decrease triglyceride levels. We recommend trying to eat at least two servings of omega-3 rich fish each week. Salmon is also filled with protein and a good source of vitamin D.
Strawberries
Berries are a terrific source of fiber and anthocyanins, a powerful type of antioxidant, which can help improve blood sugar regulation. Add them on top of low-fat Greek yogurt or oatmeal for a heart-healthy breakfast or snack. Whether it’s strawberries, raspberries, blueberries or blackberries, berries deserve a spot on your plate.
Chicken breast
Skinless, boneless chicken breast is a lean source of protein that fits well into a heart-healthy diet. Compared to fattier cuts of meat, chicken breast is lower in saturated fat, which is beneficial for maintaining healthy cholesterol levels and reducing heart disease risk. Pair chicken with vegetables, beans or fruit — we recommend grilling chicken instead of frying.
Chocolate chip cookie
Sweets and treats don’t have to be completely off the table — it’s all about balance. While chocolate chip cookies tend to be high in saturated fat, especially if made with butter and added sugars, you can still enjoy them in moderation. The key is to savor treats without overindulging, as too many can raise LDL cholesterol and spike blood sugar.
Hummus
Hummus can be a heart-healthy choice as it’s made from olive oil and chickpeas, which are high in fiber, protein and healthy fats. The fiber in chickpeas helps lower cholesterol and manage blood sugar, while the monosaturated fats in olive oil can help reduce LDL cholesterol and lessen the risk of heart disease. Other ingredients like garlic can offer anti-inflammatory benefits, further supporting heart health.
Sean P. Heffron, MD, is an assistant professor in the Department of Medicine, the Leon H. Charney Division of Cardiology, a preventive cardiologist and director of Cardiovascular Fitness and Nutrition at the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart. Heather Hodson Py, RDN, CDN, is a registered dietitian at the same center, which brings together experts who are dedicated to helping people prevent and reverse their risk of heart disease.