Heart-healthy diet guide: Mediterranean, DASH, and plant-based approaches for cardiovascular wellness

Taking care of your heart is important. One way you can do this is to have a diet that focuses on heart health. But that doesn’t mean you need to make big changes right away.

For example, you don’t have to give up your favorite foods or follow a strict plan to support your heart health. You can find a way of eating that fits your life, and tastes good, too.

Small diet changes you can stick with work better than big changes you stop. These little steps add up over time.

Let’s explore how you can eat to keep your heart healthy.

What does it mean to eat for your heart?

Eating for your heart means picking foods that help your heart and your whole body. You don’t have to be perfect. Just try to make better choices most days.

Eating this way can help you:¹

• Lower your cholesterol (a type of fat in your blood)
• Keep your blood vessels healthy
• Lower high blood pressure
• Lower swelling and irritation in your body (this is called inflammation)

Foods that are good for your heart

Some foods support heart health more than others. But it is important that your meals are balanced. That means having some of each type of food can help heart health the most.

We have a list of food types that can help with heart health.

Fruits and vegetables

You might have heard the advice “eat the rainbow.”

This means aiming to eat fruits and vegetables of many different colors.² They are full of vitamins, minerals, fiber and antioxidants. Antioxidants help calm swelling inside your body. Fiber helps keep cholesterol and digestion in check.³

Whole grains

Whole grains are full of fiber, which can help lower cholesterol and make you feel full.⁴

Good choices are:⁵

• Oatmeal
• Bulger
• Quinoa
• Barley
• Brown rice

Lean proteins

Heart-healthy diets focus on foods low in fat. That means it is a good idea to get most of your protein from lean proteins, like plants and fish. Good choices are:⁶

• Beans
• Peas
• Lentils
• Nuts
• Soy products, like tofu
• Fish and shellfish are also good choices, especially ones with healthy fats called omega-3s, like salmon⁶

If you eat meat, pick lean cuts to lower the amount of fat you eat. It’s also important to eat fewer processed meats like bacon or hot dogs. If you drink or eat foods with milk, low fat dairy is better for your heart than full-fat types.⁶

Healthy fats

Not all fat is bad. Some fats are good for your heart. These are called monounsaturated and polyunsaturated fats.⁷

Monounsaturated fats are in:

• Olive oil
• Avocado oil
• Peanuts
• Olives

Polyunsaturated fats are in:

• Salmon
• Flaxseeds
• Walnuts
• Canola oil
• Tofu

Eating patterns that help your heart

Some eating habits are known for helping the heart. These are usually called heart-healthy diets.

Mediterranean diet

This way of eating comes from places near the Mediterranean Sea. It focuses on:¹

• Olive oil
• Whole grains and beans
• Lean proteins (especially fish and chicken)
• Lots of fruits and vegetables

DASH diet

DASH stands for dietary approaches to stop hypertension. This diet helps lower blood pressure. It might also help with cholesterol.⁸

The DASH diet focuses on:

• Fruits and veggies
• Beans and nuts
• Whole grains
• Foods high in fiber
• Low fat dairy
• Fish and skinless chicken
• Vegetable oils like olive oil

It also says to eat less:

• Added sugar (like in candy and soda)
• Alcohol
• Foods high in salt
• Processed meats
• Saturated fats and trans fats (like in coconut oil)

If you want to see what this looks like, you can find a week-long DASH diet plan at the National Heart, Blood, and Lung Institute’s website.

Other heart-healthy habits

Food is only a part of the story. Other choices can help your heart, too.

Exercise

Moving your body helps your heart and can lower your risk for other problems, like diabetes.¹⁰

Aim for at least 150 minutes of moderate exercise each week. You don’t have to run or do hard workouts. Walking is a great choice.¹⁰

Lower your stress

Stress can raise your risk of heart attacks and other heart problems. To lower stress levels, try:¹¹

• Meditation
• Exercise
• Talking with a mental health expert
• Relaxing activities
• Sharing your worries with friends or family

Sleep

Adults need about 7 to 9 hours of sleep each night. Sleep helps your body and heart heal. Not getting enough sleep can raise your risk for heart disease, high blood pressure and stroke.¹²

Stay away from tobacco

Smoking, vaping and using tobacco or nicotine products hurts your heart.¹³

If you want to quit, reach out to the National Cancer Institute’s Smoking Quitline at 1-877-44U-QUIT (1-877-448-7848).

Read food labels

When shopping for groceries, look at food labels to find foods lower in salt, added sugar and unhealthy fats.¹⁴

Takeaway

Good eating patterns and habits add up over time. Start with small changes and choose foods that taste good to stick to a heart-healthy diet.

The goal? A way of eating that feels good and helps your heart (and the rest of your body) can help you stay healthy for a long time.

Talk with a doctor if you’re worried about your heart health or need help with your food choices.

1. American Heart Association. What is the Mediterranean diet? May 15, 2024.
2. American Heart Association. 5 heart-healthy eating habits. April 3, 2025.
3. Williamson L. Flavonoids are a flavorful way to boost heart and brain health. American Heart Association. March 22, 2022.
4. Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes. May 15, 2024.
5. American Heart Association. 8 ways to focus on fiber. June 10, 2024.
6. American Heart Association. Picking healthy proteins. August 28, 2024.
7. American Heart Association. Dietary fats. August 23, 2024.
8. American Heart Association. Managing blood pressure with a heart-healthy diet. May 22, 2024.
9. American Heart Association. Mindful eating infographic. April 9, 2024.
10. National Heart, Lung, and Blood Institute. Get regular physical activity. March 24, 2022.
11. National Heart, Lung, and Blood Institute. Manage stress. March 24, 2022.
12. National Heart, Lung, and Blood Institute. Get enough good-quality sleep. March 24, 2022.
13. National Heart, Lung, and Blood Institute. Quit smoking. March 24, 2022.
14. American Heart Association. The American Heart Association diet and lifestyle recommendations. July 30, 2024.