The 50 best foods for your heart

One of the relatively ‘new’ ancient grains to gain popularity, quinoa is another whole grain to add to the list of best foods for your heart, Morey says. High in protein and gluten-free, studies show the grain can help lower cholesterol. “It is also an excellent source of antioxidants.”

Hungry for a snack? Reach for some raisins. Eating raisins reduces ‘bad’ LDL cholesterol, blood pressure and blood sugar compared to other snacks with similar kilojoules and they also may help lower risk of heart disease, suggests a review study published in the journal Food & Nutrition Research.

Red capsicums are full of lycopene, Morey says.  “They’re also a source of cholesterol-lowering soluble fibre and powerful antioxidant vitamins A and C, which are good for heart health.”

Tuna and salmon may be among the most common fish eaten in Australia, but they’re hardly the only heart-healthy choices. Sardines – canned or grilled – are one of the richest sources of heart-healthy omega-3 fatty acids. “Sardines are so affordable, so sustainable. . . and so often overlooked as a source of omega-3s,” says Severson. Adds Lichtenstein, “It’s good to eat any kind of fish as long as it’s not battered or deep fat fried.”

“For someone who doesn’t drink cow’s milk, soy milk would be my next preference,” says Severson. “It contains protein levels equal to cow’s milk, and some benefit from isoflavones.” Severson explains that other plant-based milk like almond and oat really don’t contain protein, and the calcium they do contain has been added, “so it’s the same as taking calcium supplements.” Plant proteins are generally a good alternative to animal products. Choose soy milk without a lot of added sugar for the most health benefits.

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“Strawberries are great for cholesterol reduction,” says Severson: The anthocyanins that make blueberries blue and strawberries red are also good for blood pressure management, she explains.

Brew a cuppa, green or black. According to the recent review of foods in the Journal of the American College of Cardiology, tea is one of the best foods for your heart. The beverage improves artery health, reverses blood vessel dysfunction, and reduces cholesterol.

“We used to think that soy was a little more powerful for reducing cholesterol,” says Severson; however, the new thinking doesn’t mean tofu and other soy products aren’t good for your heart. “If you’re using tofu to replace animal protein, you’re getting rid of the saturated fat from the animal. And both tofu and tempeh are also generally lower in sodium than other meat replacements.”

Curcumin, the active ingredient in turmeric, is responsible for the spice’s yellow colour. It’s also the reason this spice has a wide variety of heart benefits: It’s anti-inflammatory, anti-oxidant, anti-clotting, and has cardiovascular protective effects. Add turmeric to your spice rack and your food. But, cautions Severson, “you have to use a pretty hefty dose to get the benefits.”

Olive oil gets all the heart-healthy attention, but “soybean, canola, and other vegetable oils are also excellent choices,” says Lichtenstein. Choose liquid vegetable oils rather than oils that are solid at room temperature like coconut oil. Vegetable oils are good sources of alpha-linolenic acid, an essential fatty acid that can’t be produced in the body but needs to be eaten as food. These acids have been shown to reduce the incidence of cardiac deaths, making vegetable oils one of the best foods for your heart, she says.