Dietitians Say These 7 Unexpected Foods Are Secretly Great for Your Heart

It's time to think beyond salmon and leafy greens.

Key Takeaways

• Heart-healthy eating goes beyond the usual suspects, and foods like barley, frozen berries, and purple sweet potatoes offer fiber, antioxidants, and healthy fats that support cholesterol and blood pressure.

• Many of these picks are rich in powerful plant compounds—like beta-glucan and anthocyanins—that help reduce inflammation and improve blood vessel function.

• Pairing these nutrient-dense foods with everyday habits like regular movement, good sleep, and stress management can further strengthen long-term heart health.

February is American Heart Month—the perfect time to highlight heart-healthy foods and lifestyle practices. On the food side of things, there’s a handful of quintessentially heart-healthy options that many of us already know about. However, there are just as many unsuspecting foods that can help stave off heart disease down the line—or support heart health in those with preexisting conditions.

Most heart-healthy food picks are hallmarked by a few key nutrients. “Fiber, antioxidants, potassium, and phytonutrients can help lower cholesterol, reduce inflammation, and support overall heart health,” says Julie Ruelle, RDN, LDN, registered dietitian at GoCoCo. Fat choices can also be really meaningful in this regard. “Heart-healthy fats like omega-3 fatty acids support heart health, while saturated fats and added sugar can negatively impact cholesterol and cardiovascular risk,” adds registered dietitian Samantha DeVito, MS, RD, CDN. Foods naturally low in salt (i.e. sodium) are also smart to steer clear of, as high-sodium diets can increase the risk of hypertension (i.e. high blood pressure)—a hallmark risk factor for heart disease.

Below are seven lesser-known heart-supportive foods that meet these nutritional parameters. Be sure to combine these with other heart-healthy lifestyle choices for maximum benefit. “Pairing a heart-healthy diet with regular daily movement, even something as simple as a brisk walk after lunch, can also support heart health,” says DeVito. Stress management and restful sleep are impactful here, too.

Meet the Experts

• Samantha DeVito, MS, RD, CDN, a registered dietitian based in Paramus, New Jersey

• Katie Olzewski, RD, LDN, CPT, a Colorado-based registered dietitian and fitness coach

• Julie Ruelle, RDN, LDN, a registered dietitian at GoCoCo

Barley

Barley is a whole grain that doesn’t receive nearly as much attention as it deserves—it’s a bona fide superfood for heart health! “Barley is a rich source of beta-glucan, a soluble fiber that helps lower LDL (low-density lipoprotein or ‘bad’) cholesterol by binding to it in the digestive tract. It also provides magnesium and polyphenols that support heart health,” explains Ruelle. Plus, there’s a plethora of tasty ways to cook with it in the kitchen. “I use barley as a base for grain bowls, toss it into soups, or mix it into salads in place of rice for extra texture and fiber,” Ruelle adds.

Peanuts

While peanuts have been passed over in recent years in favor of other nuts (though they’re technically legumes!), many people may not realize how beneficial these household favorites can be for heart health. Peanuts are packed with heart-healthy fats including mono- and polyunsaturated fats that support healthy cholesterol levels—and, in turn, reduce heart disease risk. Additionally, they’re full of fiber—further encouraging cholesterol level management—as well as manganese, B vitamins, plant compounds, and copper, which all support heart health through reducing inflammation and supporting healthy blood pressure levels. Enjoy these on their own or added to baked goods, oatmeal, and trail mix—or as a spread for loaded toast.

Frozen Berries

Frozen foods are often considered less nutritious than their fresh counterparts, but frozen berries are actually one of the most accessible ways to support your heart health. “They’re convenient, affordable, always in season, and packed with anthocyanins—antioxidants linked to improved vascular function,

”says Ruelle". Plus, most frozen berry blends include blueberries—true heart health champions. “Blueberries have unique profiles of several distinct anthocyanin forms and other protective polyphenols that work synergistically in the body, improving how blood vessels function (sometimes within hours), supporting healthy inflammation and oxidative stress responses and enhancing beneficial gut bacteria linked to heart health,” adds DeVito. These berries are delicious additions to smoothies, yogurt, oatmeal, sauces, or homemade jam.

Tahini

Like peanut butter or almond butter, tahini is made from ground sesame seeds and is often reserved for specific recipes—like hummus. However, the culinary possibilities for this unsuspectingly heart-healthy food are far more diverse, extending to desserts, marinades, stews, and more. “I love whisking it into salad dressings, drizzling it over roasted vegetables, and adding it to grain bowls,” says Ruelle. In terms of heart health benefits, Katie Olzewski, RD, LDN, CPT, a Colorado-based registered dietitian and fitness coach shares, “Tahini is rich in unsaturated fats, plant sterols, and magnesium. These nutrients are linked to improved cholesterol levels and healthy blood pressure.”

Unsweetened Cocoa

This may come as a surprise, but unsweetened cocoa powder, high-percentage dark chocolate, cocoa nibs, and other unsweetened dark chocolate products can actually be incredible additions to a heart-healthy diet. “Dark chocolate contains flavanols that may support blood vessel function and healthy blood flow, playing a role in heart health—and its antioxidants support anti-inflammatory effects,” says DeVito. “They are also a great source of magnesium, which plays an important role in heart rhythm and muscle function,” adds Olzewski. But, again, the type of chocolate you choose matters. “Choosing minimally processed cocoa or dark chocolate with limited added sugar is key. I stir cocoa powder into Greek yogurt, or melt a small square of dark chocolate over berries for a simple dessert,” explains Ruelle.

Purple Sweet Potatoes

Purple sweet potatoes have received positive health press in recent years as a go-to food for certain centenarians across the globe. One reason they may be linked to such impressive longevity is their ability to support heart health. “Their deep purple color comes from anthocyanins, and they are also rich in fiber and potassium, which support healthy blood pressure and steady blood sugar levels. I love roasting them into crispy wedges with olive oil, sea salt, and black pepper,” shares Olzewski. These root veggies are also delicious baked, mashed, or added to stews, stir fries, or even desserts.

Kimchi

And finally, we have kimchi—a Korean condiment packed with flavor and unsung heart health benefits. “Kimchi is fermented cabbage that supports gut health, and a healthy gut plays an important role in managing inflammation and cholesterol levels. It also contains fiber and antioxidants that support overall wellness,” explains Olzewski. This flavorful cabbage isn’t only for Korean dishes, either. “I enjoy adding kimchi to grain bowls, avocado toast, or scrambled eggs for a flavorful kick,” Olzewski adds.