- July is the perfect time to eat fresh summer foods like blueberries, tomatoes and avocados that help your heart.
- Foods full of good fats, fiber and antioxidants can lower bad cholesterol and reduce your risk of heart disease.
- Simple changes like eating more plants, using less salt and moving more can keep your heart strong and healthy.
Maintaining a healthy heart is essential for long-term well-being and quality of life. According to the CDC, heart disease remains the leading cause of death in the United States, affecting nearly half of all adults. The encouraging news is that many of the risk factors associated with heart disease, which includes high blood pressure, high cholesterol and chronic inflammation, can be managed—or even prevented—through intentional lifestyle and dietary changes.
The foods we eat each day can improve heart health, and by focusing on nutrient-dense foods, we can provide our bodies with what they need to thrive. While there are so many foods that can support heart health, we’re highlighting seven of our top heart-healthy picks to enjoy during the summer. Plus, we’re sharing a few simple strategies to help you care for your heart and take proactive steps toward long-term cardiovascular health.
1. Blueberries
Blueberries are one of nature’s most powerful heart-healthy fruits. Not only are they sweet and perfectly in season in July, but they are rich in anthocyanins, which are plant-based compounds that give them their vibrant blue hue and provide powerful antioxidant and anti-inflammatory effects. Studies show that consuming anthocyanin-rich berries, like blueberries, can significantly reduce total cholesterol levels and inflammatory markers like C-reactive protein.
Blueberries are incredibly versatile. They can be eaten fresh by the handful, blended into smoothies or baked into your favorite muffin recipe for a heart-healthy treat.
2. Avocados
Avocados are a great, heart-healthy addition to your diet. They provide nearly 20 vitamins, minerals and phytonutrients, along with 5 grams of monounsaturated fats (MUFA) in just one-third of a medium avocado. These “good fats” have been shown to help reduce LDL (bad) cholesterol levels, which may help lower the risk of heart disease and stroke. A 30-year study even found that higher avocado intake was associated with lower risk of cardiovascular disease and coronary heart disease.
Healthy eating patterns that promote longevity often include a variety of fruits, vegetables and unsaturated fats, which includes avocados. The American Heart Association encourages limiting saturated fat, added sugars and sodium and recommends choosing unsaturated fats whenever possible. Adding fresh avocados to salads, toast or smoothies or using them as a creamy topping for grain bowls is an easy way to meet these goals while supporting heart health.
3. Collard Greens
Leafy greens, such as collard greens, are some of the most nutrient-dense foods you can eat for your heart. These leafy greens are packed with vitamins A, C and K and are a source of folate, calcium and potassium. Diets such as the DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet, which are known for improving cardiovascular health, encourage the consumption of leafy greens, like collard greens, due to their role in lowering LDL cholesterol and improving vascular function.
For a quick side dish, try sautéing them with garlic and olive oil. You can also chop them finely and add them to soups or stews for a nutrient boost or use large collard leaves as a sturdy, low-carb wrap alternative and fill them with lean protein, grains and veggies.
4. Sardines
Sardines may be small, but they are rich in omega-3 fatty acids, specifically EPA and DHA, which have been shown to reduce inflammation, lower triglyceride levels and support the function of blood vessels, reducing the risk for heart disease and cognitive decline. Research shows that consuming fatty fish like sardines at least twice a week provides significant cardiovascular benefits, including a reduced risk of heart attacks and stroke.
Sardines can be eaten in a variety of ways. Add them to your avocado toast, or pair them with fresh herbs and a drizzle of olive oil for a flavorful, heart-healthy meal.
5. Tomatoes
Tomatoes are more than just a summer staple; they are rich in lycopene, which is a naturally occurring antioxidant that gives tomatoes their signature red color. Lycopene also helps reduce oxidative stress and inflammation, which are both underlying contributors to heart disease.
Tomatoes also contain a good source of potassium, which contributes to heart health. According to the American Heart Association, foods rich in potassium are important in managing high blood pressure. Potassium can reduce the effects of too much sodium in the body, which has been shown to increase blood pressure. Tomatoes can easily be incorporated into your meals. Slice them up and add them to salads, or roast them for a flavorful addition to your favorite pasta recipe.
6. Flaxseeds
Flaxseeds are a small but mighty addition to any heart-healthy diet. They are packed with omega-3 fatty acids, fiber and powerful antioxidants that have been shown to help lower LDL cholesterol, reduce inflammation and support healthy blood pressure levels. In fact, studies show that regular consumption of flaxseeds has been associated with improvements in arterial function and a lower risk of cardiovascular disease.
To reap the most benefits, choose ground flaxseeds, which are easier for the body to digest. Sprinkle them into oatmeal, stir them into smoothies or mix them into baked goods like muffins or pancakes for an easy, affordable way to support a healthy heart.
7. Garlic
Garlic is especially abundant during the summer months and packs a powerful punch when it comes to heart health. It contains natural sulfur-containing compounds, particularly allicin, which has been shown to help lower blood pressure and support overall cardiovascular function. In fact, a recent meta-analysis found that garlic supplementation significantly reduced both systolic and diastolic blood pressure, with results comparable to those when taking a low dose of blood pressure medications.
Garlic can be used in various recipes, making it easy to incorporate it into your everyday meals. Try adding it to a stir-fry or roasting it with your favorite summer veggies.
Strategies to Improve Heart Health
- Adopt a plant‑forward plate: When preparing meals, prioritize plant-based foods like fruits, vegetables, whole grains, nuts and legumes. These foods have been shown to help reduce blood pressure and cardiovascular risk.
- Limit added sugars: Excessive sugar intake has been shown to increase inflammation, raise triglyceride levels and contribute to insulin resistance, which can increase the risk of heart disease. Choosing naturally sweet foods like fruit and carefully reading nutrition labels are simple ways to limit added sugar intake.
- Stay active: Regular exercise has been shown to help lower blood pressure, improve cholesterol levels, boost circulation and support healthy blood vessel function. Just 150 minutes of moderate-intensity movement per week, such as walking, biking or dancing, can make a meaningful difference.
Our Expert Take
A healthy heart lays the foundation for a healthy life, and the foods we eat can have a big impact. Foods like berries, avocados, leafy greens, fatty fish, seeds, tomatoes and garlic offer several benefits that can support and protect your cardiovascular system while nourishing your body with nutritional goodness. In addition to consuming a variety of nutrient-dense foods, it’s also important to incorporate intentional lifestyle habits, like prioritizing more plants at meals, limiting added sugars and staying active. These small changes can lead to big, lasting heart-healthy benefits.
