There’s a common misconception that only men need to worry about heart disease, but the truth is, women face an equally serious risk. Heart disease is the leading cause of death in the United States—for both men and women. It can affect women at any age, but there are some life stages and health conditions that can significantly raise the the risk, including menopause (especially early menopause), autoimmune conditions like lupus, hormonal conditions like polycystic ovary syndrome, and pregnancy complications like preeclampsia and gestational diabetes.
While some risk factors for heart disease are out of your control, many of the biggest ones—like smoking, high blood pressure, high cholesterol, and being overweight—are at least partially influenced by everyday habits, including diet. The good news? “The majority of heart disease is preventable with lifestyle changes, and it’s never too early or too late to make small consistent changes that can have a lasting impact,” Stacey Rosen, MD, a cardiologist and senior vice president of women’s health and executive director of the Katz Institute for Women’s Health at Northwell Health, tells SELF.
By prioritizing foods that support healthy cholesterol and blood pressure levels, are rich in key nutrients, and stabilize blood sugar, women can bolster heart health in a meaningful way. Below, cardiologists and nutritionists explain what you need to know about eating for heart health, including which foods you should start reaching for today.
How diet can support heart health
“A healthy diet is one of the best weapons to fight heart disease,” Dr. Rosen says. “The food you eat can affect other controllable risk factors.” For example, choosing more whole, minimally processed foods (like vegetables, fruits, whole grains, beans, fish, and healthy plant-based fats) can help keep cholesterol and blood pressure in check while supporting steady blood sugar levels and a healthy weight. Because these metrics are all so closely linked to heart disease risk, it’s no wonder your diet can have a powerful impact.
When it comes to foods to avoid, experts (and decades of research) suggest limiting saturated and trans fats, salt, added sugars, and ultraprocessed foods.
Foods that are high in saturated fat and trans fat can increase LDL (or “bad”) cholesterol levels and raise your risk of heart disease. The American Heart Association recommends limiting your saturated fat intake to less than 6% of your total calories each day, which ends up being about 13 grams or less. The best way to do that is to “avoid excessive amounts of animal products such as fatty cuts of meat, the skin on poultry, butter, beef tallow, and full-fat dairy foods,” Joan Salge Blake, EdD, RDN, a registered dietitian and nutrition professor at Boston University, tells SELF.
Instead, opt for leaner cuts of meat like pork tenderloin, beef sirloin, and skinless chicken breasts or thighs; swap out meat for other proteins like legumes and fish; and use vegetable oils (like olive) rather than solid fats (butter) when cooking.
Salt brings excess water into the blood vessels, increasing blood pressure. Sugar raises blood pressure and inflammation, and contributes to weight gain. And ultraprocessed foods tend to contain a lot of both of these, making them typically a lot less heart-friendly than whole foods.
Best foods for heart health
So what should you be eating for better cardiovascular health? Below, we break down some more specific foods to consider adding to your plate.
1. Asparagus and other fiber-rich vegetables
Vegetables contain a variety of vitamins, minerals, and antioxidants that support heart health, and are a great source of heart-healthy fiber. Eating plenty of fiber supports a diverse and healthy gut microbiome, which may reduce inflammation and support healthy cholesterol levels, says Christina S. Reuss, MD, a cardiologist and physician director for the Women’s Heart Health Program at HonorHealth.
Asparagus is a good choice, as are many other cruciferous veggies and leafy greens. Along with soluble fiber, which helps lower LDL cholesterol, asparagus also contains folate, which supports healthy blood vessels, and potassium, which can help lower blood pressure, especially in people with high blood pressure.
“Potassium causes the kidneys to excrete excess sodium from the body,” Salge Blake explains, which can reduce fluid retention and ultimately bring blood pressure levels down.
2. Oranges and other fruits
Fruits are another great source of soluble fiber. “Oranges are the top pick, with 1.8 grams of soluble fiber in one small orange,” Salge Blake says. “Apples and pears are other grab-and-go fiber-rich favorites.”
These fruits are also packed with antioxidants, vitamins, minerals, and other compounds that protect heart health. Oranges and some other citrus fruits contain a flavonoid called hesperidin, which may help lower blood pressure and improve blood vessel function, says Michelle Routhenstein, RD, a registered dietitian focused on heart health.
3. Fatty fish
The American Heart Association recommends eating two servings of fatty fish like sardines, salmon, oysters, anchovies, and mussels each week. These foods are all packed with nutrients that help your heart thrive.
Specifically, fatty fish are rich in EPA and DHA, which are types of omega-3 fatty acids that help lower triglycerides (another type of fat in the blood), reduce inflammation, and support healthy heart rhythm, Routhenstein says. “They are also a source of calcium and vitamin D, which are important for vascular and bone health.”
4. Edamame and other legumes
Edamame and other beans are rich in fiber and other compounds that may reduce cholesterol levels.
“Edamame provides potassium, which helps regulate blood pressure, and isoflavones, plant compounds that may improve cholesterol and support vascular health,” Routhenstein says.
5. Oats and other whole grains
Oats are a great source of soluble fiber, which helps stabilize blood sugar levels and lowers cholesterol by preventing it from being absorbed in the digestive tract. “A bowl of oatmeal made from three-fourths cup of dry oats contains three grams of soluble fiber,” Salge Blake says.
Other whole grains, like quinoa, barley, bulgur, and brown rice, can also reduce your risk for heart disease and stroke, thanks to the fiber they contain. (Plus, many of them are high in protein—animal products, who?)
6. Nuts and seeds
Flaxseeds are a great plant-based source of omega-3 fatty acids, which support healthy cholesterol levels and reduce inflammation. Flaxseeds also contain cholesterol-lowering soluble fiber and compounds called lignans, which may support healthy blood vessels. Looking for other options? Chia seeds, pumpkin seeds, almonds, and walnuts provide heart-healthy unsaturated fats, fiber, and minerals like magnesium that help regulate blood pressure.
While eating a healthy diet is one of the best things you can do to prevent and manage heart disease, try not to stress about every single food you put into your body. Perfection isn’t the goal here. “It’s the overall pattern of your choices that counts,” Dr. Rosen says. Making these nutrient-rich whole foods a regular part of your diet is a great place to start.
Originally published on SELF.
