Experts say these nutrient-packed foods can help support healthy cholesterol, blood pressure and arteries.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Diet plays a key role in reducing heart disease risk in men.
- Cardiologists recommend eating fatty fish, oats, nuts, leafy greens and berries.
- Replacing ultra-processed foods with whole foods can support heart health.
Heart disease remains the leading cause of death among men in the U.S., accounting for roughly 1 in every 5 male deaths. While factors like age, genetics and family history play a role, lifestyle habits (including what you eat) can have a major impact on your cardiovascular health.
The good news is that improving your diet doesn’t have to feel daunting. There are many cardiologist-recommended foods that are affordable, versatile and easy to incorporate into your weekly menu. To help, we spoke with cardiologists to share five heart-friendly foods they wish men would eat more often. Here are their top choices.
1. Fatty Fish
Salmon, sardines, trout and similar fish are rich sources of omega-3 fatty acids, which have been extensively studied for their cardiovascular benefits. They’re particularly high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids strongly linked to heart health. Research suggests omega-3s can help lower triglyceride levels, reduce inflammation and support vascular health.
Beyond heart health, recent research shows fatty fish may offer additional benefits for men. Cardiovascular health and sexual health are closely linked, and healthy blood vessels are essential for both.
“Men often develop cardiovascular disease earlier than women on average,” says cardiologist Jayne Morgan, M.D. “Omega-3s in fatty fish may help reduce triglycerides, arrhythmia risk and inflammation.” This can support vascular health, which is important for erectile function. Morgan notes that “erectile dysfunction is often an early vascular warning sign years before heart disease becomes clinically obvious.”
If fish isn’t already part of your routine, consider replacing one or two red meat meals each week with salmon, trout or sardines.
2. Oats
Oats are one of several foods that provide nutrients needed to improve healthy blood vessel function and maintain healthy cholesterol levels, says Kezia Joy, MD.
Oats contain a type of soluble fiber called beta-glucan. When consumed regularly, beta-glucan can help lower LDL (“bad”) cholesterol levels by reducing cholesterol absorption in the digestive tract.
“Middle-aged men frequently carry cardiometabolic risk even before diagnosis via elevated waist circumference, borderline hypertension, rising triglycerides and prediabetes, and oats can directly target that physiology,” says Morgan.
What’s more, oats may also help support healthy weight management, another essential factor for cardiovascular health.
A bowl of oatmeal at breakfast is an excellent option, but oats can also be added to smoothies, homemade energy bites and baked goods.
3. Nuts
Nuts often get overlooked as a healthy option because they’re relatively high in calories, but research shows they can be beneficial for heart health when enjoyed in moderation.
Walnuts and pistachios, in particular, provide heart-healthy unsaturated fats, fiber, phytosterols, antioxidants and other plant compounds that support vascular function. They’re also a good source of the plant-based omega-3 fatty acid called alpha-linolenic acid (ALA), which gets converted into EPA and DHA in small amounts in the body.
“Omega-3-rich foods like walnuts have been associated with more favorable cholesterol profiles with lower triglyceride levels and higher HDL levels, reduced inflammation and improved arterial health due to improved endothelial function,” explains cardiologist Joseph Amirian, MD.
Rather than reaching for chips or other ultra-processed snacks, consider keeping a small container of walnuts, pistachios or mixed nuts nearby for an easy heart-healthy option. Just be sure to choose unsalted varieties to help limit sodium intake.
4. Leafy Greens
Spinach, kale, Swiss chard and other leafy greens provide potassium, magnesium, fiber and antioxidants, all of which can help support healthy blood pressure and vascular function.
Potassium, in particular, can help counteract some of sodium’s detrimental effects on blood pressure. Since many men consume more sodium than recommended, adding potassium-rich foods like leafy greens is a smart choice.
“Leafy greens such as spinach or kale can help lower blood pressure and support healthy arteries,” says Toralben Patel, M.D.
Salads not your thing? No worries. Try adding spinach to smoothies (you can’t taste it!), mixing kale into soups or sautéing greens as a simple and delicious side dish.
5. Berries
“Blueberries, blackberries, raspberries, strawberries and cranberries are packed with antioxidants that protect against oxidative stress,” says Patel. Oxidative stress can damage cells and promote inflammation, both of which are involved in the development of cardiovascular disease.
Research suggests that men are at higher risk of heart disease yet are less likely to eat berries, despite their impressive benefits to heart health.
Whether you prefer them fresh or frozen, berries are an excellent choice for supporting your heart health. Add them to oatmeal, yogurt and smoothies or enjoy them on their own as a naturally sweet, heart-healthy snack.
Our Expert Take
When it comes to heart health, there’s no single food that can prevent heart disease. Instead, cardiologists recommend building a dietary pattern centered around nutrient-dense foods that support healthy cholesterol levels, regulate blood pressure, reduce inflammation and improve vascular function.
Fatty fish, oats, nuts, leafy greens and berries are some of the best heart-healthy options to include in your diet because they provide many of the nutrients linked to better cardiovascular health, including omega-3 fatty acids, fiber, potassium and antioxidants.
Choosing one of these foods over ultra-processed foods more often can go a long way toward supporting a healthier heart for years to come.
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