10 Best Foods to Boost Heart Health and Strengthen Arteries

Keeping your heart and arteries strong doesn't require complicated steps. In fact, some of the most powerful ways to support cardiovascular wellness are already in your kitchen. From omega-3-rich fish to antioxidant-packed berries, these ten foods are backed by research for their ability to lower LDL cholesterol, raise HDL, reduce inflammation, and keep your arteries flexible.

And here's the twist: the last food on this list may be the one that makes the biggest difference for you.

1. Salmon

Salmon is one of the richest sources of omega-3 fatty acids (EPA and DHA), which play a major role in lowering triglycerides, reducing inflammation, and supporting smooth arterial function.

The American Heart Association recommends at least two servings of fatty fish like salmon per week [1].

Research shows omega-3s can lower blood pressure, reduce clotting, and decrease risk of sudden cardiac death.

2. Walnuts

Walnuts are a heart-healthy nut packed with fiber, magnesium, copper, and plant-based omega-3s.

Studies show walnuts help reduce LDL cholesterol and total cholesterol [2].

They may also improve blood vessel function and lower blood pressure.

3. Olive Oil

Olive oil, especially extra-virgin, is a cornerstone of the Mediterranean diet.

Its monounsaturated fats and antioxidants like hydroxytyrosol fight oxidative stress and inflammation [3].

Diets rich in olive oil are linked with reduced cardiovascular events and healthier arteries.

4. Avocado

Avocados bring healthy fats, potassium, and fiber to the table.

One medium avocado provides nearly 20% of daily potassium needs, which helps regulate blood pressure.

Clinical studies link avocado consumption to lower LDL cholesterol and higher HDL [4].

5. Dark Chocolate (70% or Higher)

High-cocoa dark chocolate contains flavonoids that support vascular health.

Regular intake has been linked to improved circulation and lower blood pressure [5].

Observational studies also suggest a reduced risk of hypertension.

6. Leafy Greens

Spinach, kale, collard greens, and other leafy vegetables are nutrient powerhouses.

Rich in vitamin K, they support arterial flexibility.

Nitrates found in greens help lower blood pressure and improve arterial stiffness [6].

7. Oats

Oats are packed with soluble fiber (beta-glucan).

Beta-glucan is proven to lower LDL cholesterol by binding cholesterol in the gut [7].

Just 3 grams per day can reduce cholesterol by 5–10%.

8. Berries

Blueberries, strawberries, and raspberries are rich in anthocyanins—antioxidants that protect against oxidative stress.

Regular berry intake is linked to lower blood pressure and better vascular function.

Long-term consumption may reduce risk of heart attacks [8].

9. Garlic

Garlic contains sulfur compounds like allicin, which may protect arteries.

Evidence shows garlic can modestly lower blood pressure and cholesterol [9].

Some studies suggest garlic slows plaque buildup in arteries.

10. Citrus Bergamot — The Game-Changer

Now, let's talk about the food that may surprise you. Citrus bergamot (Citrus bergamia) is a citrus fruit native to Calabria, Italy, with unique flavonoids not found in other fruits.

Human clinical trials have shown:

• Reductions in total cholesterol (12–31%) and LDL-C (up to 40%) [10,11]
• Lower triglycerides and higher HDL-C [10,11]
• Possible statin-like activity through inhibition of HMG-CoA reductase [11]

These effects make bergamot especially interesting for people concerned about cholesterol and arterial health.

Why This Matters for You

Unlike salmon or walnuts, citrus bergamot isn't easy to find in your local market. That's why bergamot supplements have become a practical option. A high-quality, tested bergamot supplement, like the one you can find from Nourishing Nutrients, can help you access the same polyphenols studied in clinical trials. If you're already eating a heart-healthy diet, this may be the extra step that helps move your numbers in the right direction.

Recipe Ideas

• Walnut-Oat Berry Bowl – Oats topped with berries and chopped walnuts.
• Mediterranean Greens with Garlic & Olive Oil – Sautéed spinach and kale with garlic in olive oil.
• Avocado-Salmon Salad – Wild salmon served over mixed greens with avocado slices.
• Dark Chocolate Berry Parfait – Layered berries, Greek yogurt, and chopped dark chocolate.

Key Takeaways

• Foods like salmon, walnuts, and oats help regulate cholesterol and blood pressure.
• Leafy greens, berries, and garlic fight inflammation and oxidative stress.
• Olive oil and avocado deliver monounsaturated fats for resilient arteries.
• And citrus bergamot may offer unique, clinically studied support for cholesterol balance—making it a standout choice for heart health.

Disclaimers

Medical Disclaimer: This blog post is for educational purposes only. It does not provide medical advice. Always consult your healthcare provider before making changes to your diet or supplement routine.

FDA Disclaimer: Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Statements about citrus bergamot are based on published clinical studies but have not been evaluated by the U.S. Food and Drug Administration.

References

1. American Heart Association. (2023). Fish and omega-3 fatty acids. Retrieved from https://www.heart.org
2. Banel, D. K., & Hu, F. B. (2009). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: A meta-analysis and systematic review. American Journal of Clinical Nutrition, 90(1), 56–63. 
3. Covas, M. I., Konstantinidou, V., & Fitó, M. (2009). Olive oil and cardiovascular health. Journal of Cardiovascular Pharmacology, 54(6), 477–482. 
4. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Schoeneck, Malin et al. Nutrition, Metabolism and Cardiovascular Diseases, Volume 31, Issue 5, 1325 - 1338
5. Hooper, L., Kay, C., Abdelhamid, A., Kroon, P. A., Cohn, J. S., Rimm, E. B., & Cassidy, A. (2012). Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: A systematic review and meta-analysis. American Journal of Clinical Nutrition, 95(3), 740–751. 
6. Blekkenhorst, L. C., Bondonno, N. P., Liu, A. H., Bondonno, C. P., Ward, N. C., Prince, R. L., & Hodgson, J. M. (2018). Nitrate, the oral microbiome, and cardiovascular health. Critical Reviews in Food Science and Nutrition, 58(14), 2381–2392. 
7. Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat beta-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421.
8. Cassidy, A., Mukamal, K. J., Liu, L., Franz, M., Eliassen, A. H., & Rimm, E. B. (2013). High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation, 127(2), 188–196. 
9. Ried, K., Toben, C., & Fakler, P. (2013). Effect of garlic on serum lipids: An updated meta-analysis. Nutrition Reviews, 71(5), 282–299. 
10. Nauman, M. C., & Johnson, J. J. (2019). Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers. Integrative Food, Nutrition and Metabolism, 6(2). 
11. Mollace, V., Sacco, I., Janda, E., Malara, C., Ventrice, D., Colica, C., ... & Muscoli, C. (2011). Hypolipemic and hypoglycaemic activity of bergamot polyphenols: From animal models to human studies. Fitoterapia, 82(3), 309–316.