Eating for heart health Archive

Foods that contain mainly saturated fat, such as beef tallow and butter, are less heart-healthy than those that contain mainly unsaturated fats, including olive oil and seed oils such as canola oil and soybean oil.

A major Harvard study adds more evidence that a healthy diet may protect your brain. Older adults who ate the most ultra-processed foods were found to have substantially higher risks of dementia and cognitive decline, while those eating more minimally processed foods had lower risks.

The DASH diet is a flexible, science-backed eating plan proven to lower blood pressure, while also reducing risks of heart disease, diabetes, cancer, and cognitive decline. Emphasizing vegetables, fruits, whole grains, and low-fat dairy products, it’s a healthy way to eat that suits almost everyone.

For people managing a chronic illness or recovery, medically tailored meals—home-delivered and dietitian-planned—can help. Research shows they improve health outcomes, reduce hospitalizations, and save billions in health care costs. Programs range from full meal delivery to grocery boxes and produce vouchers.

Tofu and other foods made from soybeans are among the best plant-based sources of protein. They are also rich in other nutrients that benefit heart health, such as fiber, healthy fat, and minerals like potassium and magnesium.

Juicing can be a helpful way to meet your daily fruit and vegetable goals. While eating whole produce is ideal, a well-made juice offers key nutrients. Aim for mostly vegetables, limit fruit, and choose store-bought juices with no added sugar.

A 2026 scientific statement from the American Heart Association details nine key features of a heart-healthy diet that can help people protect their cardiovascular health.

Sleeping 11 additional minutes, doing an extra five minutes of moderate-to-vigorous physical activity, and eating just a quarter-cup more of vegetables each day was linked to a 10% reduction in heart attacks, strokes, and other serious heart problems, according to a 2026 study.

People who maintain or improve their heart-related risks over time are less likely to develop calcification of the aortic valve, which may lead to aortic stenosis.

Research suggests that when it comes to your overall health, opting for higher-quality, minimally processed foods over lower-quality, nutrient-poor foods is key-and perhaps even more important than the amounts or proportions of foods you eat. Small, consistent food swaps can make a big difference.