Did you know there are foods that improve your health? Certain foods may provide extra protection for your heart. You’ve probably heard that foods high in sugar, sodium (salt) and saturated fat can have negative health effects over time. There are also foods that have the opposite effect – they protect your body. Though individual food choices are important, consistency with healthy eating patterns is the key. Find a balance that benefits and nourishes your body.

Why are Heart-Healthy Foods Important?

Heart disease is the leading cause of death in the U.S. Heart health is of growing concern in both the general and military populations. In 2024, the military began a cardiac screening program for all potential recruits in response to concerning heart problems among troops. Though not solely caused by nutrition choices alone, heart disease is largely impacted by nutrition, physical activity, smoking and alcohol use behaviors. If you experience high blood pressure, high cholesterol, type 2 diabetes and/or overweight and obesity you are at increased risk for developing heart disease. All of these conditions are impacted by your food choices and eating pattern.

What Is ‘Heart-Healthy’?

Heart-healthy foods are foods that boost your heart health and provide your body with essential nutrients to function. On top of choosing foods that support your body’s energy needs, it’s important to eat balanced, naturally colorful meals as a whole. That means meeting your individual calorie needs, consuming nutrient-dense foods and selecting foods from all five food groups (vegetables, fruit, grains, protein and dairy).

Vegetables and Fruits

Fresh, canned or frozen vegetables and fruits contain antioxidants, which can protect your arteries (the blood vessels that carry blood away from your heart to other organs). Any damage or block in your arteries can seriously impact your heart health. Be mindful to check for low-sodium and no added sugar when choosing canned and frozen vegetables and fruits. The more colorful variety in your vegetables and fruits, the better.

Check your area for local farmer’s markets. Though markets typically run in the spring through fall, some markets stay open all year. These markets are a great way to support local business, the environment and bring color to your meals.

  • Dark-green veggies: broccoli, bok choy, chard, collards, kale, mustard greens, romaine, spinach, etc.
  • Red and orange veggies: carrots, bell peppers, sweet potatoes, tomatoes, squash, etc.
  • Beans, peas and lentils: black beans, black-eyed peas, chickpeas (garbanzo beans), edamame, lentils, pinto beans, split peas, etc.
  • Starchy veggies: corn, lima beans, plantains, white potatoes, taro root, water chestnuts, yam, yucca, etc.
  • Other veggies: asparagus, beets, brussels sprouts, cabbage, cauliflower, cucumber, eggplant, green beans, mushrooms, onions, radishes, turnips, etc.
  • Fruits: apples, pears, bananas, berries, citrus, cherries, grapes, figs, melons, peaches, pomegranates, etc.

Grains

Foods made from wheat, rice, oats, cornmeal and barley are considered grain products. Grains are essential in providing your body with fiber, a type of carbohydrate, and micronutrients like B vitamins, iron, magnesium and selenium. Grains can help lower your risk of disease, support healthy digestion, reduce blood pressure and are an important part of weight maintenance.

There are two subgroups: whole grains and refined grains.

  • Whole grains have the entire grain kernel, which includes the bran, germ and endosperm. Whole wheat flour, bulgur, oatmeal and brown rice are all examples of whole grains.
  • Refined grains are processed to remove the bran and the germ, which is done to increase shelf-life and improve texture. These grains have less fiber, iron and many B vitamins due to this process. When looking at ingredients lists, you may see the word “enriched,” which means nutrients were added back into the food. However, fiber is not added back into enriched grains. White flour, corn grits, white bread and white rice are all examples of refined grains.

Protein

A protein-rich eating plan, especially lean protein, can reduce your LDL (“bad”) cholesterol and triglycerides. High levels of these can increase the risk of heart disease. Getting enough protein may also reduce inflammation and lower blood pressure. There are two subgroups: animal protein and plant-based protein. To learn more about these subgroups, check out Lean and Mean: Eat Your Protein!

  • Legumes: beans, chickpeas, lentils, split peas, soybeans, etc.
  • Nuts and seeds: almonds, cashews, hazelnuts, peanuts, pecans, walnuts, chia seeds, flaxseeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds, etc.
  • Poultry: chicken, turkey, duck, etc.
  • Red meat: beef, pork, lamb, game meats, etc.
  • Processed meat: sausages, ham, salami, beef jerky, bacon, etc.
  • Fish and seafood: trout, oysters, scallops, crab, mussels, salmon, tuna, etc.
  • Soy products
  • Eggs

Dairy

Milk, yogurt and cheese are all dairy products high in calcium, protein, vitamins and minerals. Though dairy can be part of a balanced eating plan, not all dairy is created equally. Moderate amounts of regular dairy products may have a neutral effect on the heart. Too much dairy, especially dairy high in saturated fat and sugar, can have a negative effect on your heart. When possible, reach for reduced-fat and low-fat dairy options.

  • Milk: fluid, dry or evaporated milk, including lactose-free and lactose-reduced milks and calcium-fortified soy milks and buttermilk
  • Other dairy: yogurt, kefir, frozen yogurt, dairy desserts and cheese
  • Not included due to low calcium content: cream, sour cream and cream cheese.

Now that you know about heart-healthy foods and their benefits, you can build out your own eating plan! Check out Try This Instead: Healthy Recipe Swaps to learn more about simple switches in your meals.

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.