Heart health is shaped by a long list of everyday choices — what you eat, how much you move, whether you smoke, and genetics you can’t control. Diet is one of the most consistently evidence-backed levers: certain foods, compounds and eating patterns are repeatedly linked to healthier cholesterol, blood pressure and inflammation markers across large studies. This hub gathers the foods, key compounds and lab markers most relevant to cardiovascular health from across the encyclopedia, along with any recipes built around them.
Foods that support Heart Health
Peanut Butter
Flaxseed
Sunflower Seeds
Black Beans
Kidney Beans
Sesame Seeds
Salmon (Atlantic)
Dark Chocolate (70–85%)
Pinto Beans
Almonds
Hazelnuts
Pistachios
The other 61 foods tagged for Heart Health
- Mackerel
- Pumpkin Seeds
- Sardines
- Apple
- Buckwheat
- Edamame
- Mussels
- Scallops
- Avocado
- Kale
- Cashews
- Lentils
- Oats
- Rainbow Trout
- Spinach
- Brussels Sprouts
- Grapefruit
- Pear
- Quinoa
- Tomato
- Blackberries
- Blueberries
- Strawberries
- Whole Wheat Bread
- Broccoli
- Chia Seeds
- Extra Virgin Olive Oil
- Walnuts
- Asparagus
- Beetroot
- Cauliflower
- Cinnamon
- Orange
- Pomegranate
- Green Tea
- Wholewheat Pasta
- Green Peas
- Pecans
- Brown Rice
- Butternut Squash
- Cabbage
- Celery
- Garlic
- Grapes
- Green Beans
- Millet
- Watermelon
- Barley
- Coffee
- Tempeh
- Cherries
- Corn
- Couscous
- Cranberry
- Eggplant
- Guava
- Coconut
- Courgette (Zucchini)
- Onion
- Raspberries
- Tofu
Key compounds linked to Heart Health
Biomarkers worth tracking
Recipes to try
- Baked Cod with Cherry Tomatoes & Garlic
- Beetroot & Quinoa Power Bowl
- Beetroot, Walnut & Feta Salad
- Black Bean & Edamame Tacos
- Mackerel, Beetroot & Walnut Salad
- Mediterranean Salmon Bowl
- Overnight Oats with Blueberries & Chia
- Peanut Butter & Banana Oat Bowl
- Roasted Red Pepper, Tomato & Garlic Soup
- Salmon, Broccoli & Red Pepper Traybake
- Sardine & Avocado Smash Toast
- Sardine & Tomato Toast
- Sweet Potato, Spinach & Avocado Grain Bowl
Common questions
What’s the single most important dietary change for heart health? There isn’t one silver bullet, but replacing saturated and trans fats with unsaturated fats (olive oil, nuts, oily fish) and increasing fibre intake are two of the most consistently supported changes across large studies and dietary guidelines.
Which lab markers matter most for heart health? LDL cholesterol, HDL cholesterol, triglycerides and blood pressure are the traditional core panel; ApoB and hs-CRP are increasingly used alongside them for a fuller picture of cardiovascular risk. See the biomarkers listed above for what each measures.
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