8 Best Heart-Healthy Mediterranean Diet Foods

The Mediterranean diet has been considered one of the healthiest diets for years, and for good reason. It can help improve your heart health, strengthen your brain, promote healthy weight loss, and reduce your risk of various chronic diseases. The Mediterranean diet is also less restrictive than many popular diets. It focuses on a balanced variety of whole foods, including olive oil, nuts, fruits, vegetables, legumes, whole grains, and fish (you can also enjoy a little wine in moderation ).

The Mediterranean diet is a great option for those looking to eat for better heart health. Some research shows that, compared to a low-fat diet, a Mediterranean diet of olive oil, nuts and fish may help reduce the risk of heart attacks and strokes. This is partly due to an emphasis on healthy fats, antioxidants, and potassium-rich foods like fruits and vegetables. To help you get started, here are some of the best heart-healthy Mediterranean diet foods to add to your plate.

1. Olive oil

Used in everything from stir-fries to salad dressings, olive oil is a heart-healthy boost and one of the best ways to add flavor to your meals. Rich in monounsaturated fats, it helps reduce LDL cholesterol (often called the “bad”) and increase HDL (the “good”) cholesterol, which can help reduce the risk of cardiovascular disease.

Olive oil is full of antioxidants like polyphenols that help reduce inflammation, another essential factor for good heart health. A 2020 review published in Nutrients found that regular consumption of olive oil can reduce your risk of hypertension (high blood pressure) by up to 50%.

To customize flavors and control sodium, try making your own heart-healthy salad dressing with these 19 Healthy Homemade Olive Oil Dressings.

2. Fish

Oily fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which, according to the National Institutes of Health, may help reduce inflammation, lower blood pressure, and decrease the risk of seizures. heart and stroke by improving blood lipid levels. They can also help blood vessels function properly and reduce the risk of blood clots. Deliciously increase your intake with our Herbed Fish with Wilted Greens and Mushrooms or our Goddess Green Tuna Salad.

3. Leafy greens

Leafy greens like spinach, kale, collard greens, and Swiss chard are full of fiber, potassium, and vitamin K, all of which contribute to better heart health. Potassium helps regulate blood pressure by balancing sodium levels in the body, while studies show that fiber can help lower cholesterol levels and improve cardiovascular function. Additionally, a 2019 study concluded that the antioxidants in leafy greens help fight oxidative stress, which can damage blood vessels and increase the risk of heart disease.

If you’re not crazy about salad or just want a change, explore our collection of 18 non-salad leafy green recipes to get more heart-friendly greens into your diet.

4. Whole grains

Whole grains, like brown rice, quinoa, barley, and whole wheat, are high in fiber and heart-healthy nutrients like B vitamins and magnesium. Regular consumption of whole grains can help improve cholesterol levels, lower blood pressure, and regulate blood sugar levels, all of which contribute to better heart health.

Research shows that whole grains have a lower glycemic index than refined grains, which may help manage blood sugar levels and reduce the risk of type 2 diabetes, a major risk factor for heart disease.

Need inspiration in the kitchen? Check out these 17 fiber-rich whole grain recipes you’ll want to make forever.

5. Tomatoes

From pasta sauce to caprese and more, tomatoes are just as versatile as they are heart-healthy. Tomatoes contain an antioxidant called lycopene that may protect arteries from atherosclerosis and other forms of cardiovascular disease. Lycopene has also been linked to healthier cholesterol levels. The antioxidants and potassium in tomatoes work together to help lower blood pressure and also reduce the risk of stroke.

If you’re looking for heart-healthy tomato recipes, try our Hasselback Tomato Caprese Salad or this ultimate vegetarian club sandwich.

6. Beans

Beans are fantastic for heart health as they are a great source of plant-based protein, fiber, and essential minerals like magnesium and potassium. The fiber in beans helps lower cholesterol levels, and the antioxidants help reduce inflammation in the body, which can improve overall cardiovascular function (learn more about why fiber is so good for YOU). Try adding chickpeas to your salad (like this Chickpea Puree with Dill and Capers Salad), enjoying lentil soup, or using hummus as a dip for vegetables.

7. Nuts and seeds

Nuts are full of heart-healthy fats, vitamins and minerals. Research shows that eating nuts regularly is good for your heart (learn more about the health benefits of eating nuts). Nuts are also full of antioxidants that boost heart health. Try grabbing a handful as a snack, using them to add crunch to your salad, or crushing them to make pistachio-crusted roasted salmon and broccoli.

8. Berries

Berries like blueberries, strawberries and raspberries are full of potassium, vitamin C and fiber that help keep your blood pressure and arteries healthy. Research suggests that the antioxidants in berries, particularly flavonoids, may help reduce inflammation, improve blood vessel function, and reduce the risk of cardiovascular disease. And according to the National Council on Aging, regular consumption of berries is linked to improved cholesterol and blood pressure levels.

Improve your heart health by trying one of these many healthy berry recipes, like these Mixed Berry Cheesecake-Inspired Overnight Oats, this Anti-Inflammatory Lemon Blueberry Smoothie, or our Lemon Toast and ricotta.

The essentials

The Mediterranean diet is one of the healthiest for various reasons. If you’re looking to eat for a healthy heart, many of its principles are relevant. To help you get started, try eating these foods high in fiber, nutrients, and healthy fats, like leafy greens, berries, fish, nuts, and seeds, to make a healthy diet taste good.