Adapted from “NIH-supported DASH diet named Best Heart Healthy Diet and Best Diet for High Blood Pressure in 2025” via NHLBI.NIH.GOV.
A heart healthy diet plays an important role in managing blood pressure and supporting overall cardiovascular health. Eating patterns that emphasize vegetables, fruits, whole grains, lean proteins, and healthy fats help maintain healthy circulation and can reduce the risk of heart attack and stroke.
Choosing nutrient rich foods supports stable blood pressure, healthier cholesterol levels, and better energy throughout the day.
Evidence shows that following a heart healthy eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet, which is low in sodium and rich in potassium, calcium, magnesium, fiber, and lean protein, helps lower high blood pressure and reduces cardiovascular risk.
How does diet affect your heart?
What you eat directly influences your blood pressure and heart health. Diets high in sodium can contribute to elevated blood pressure, especially in adults over age 50. Limiting sodium reduces pressure on blood vessel walls and lowers cardiovascular risk.
Potassium rich foods help counteract the effects of sodium and support healthy blood pressure. Increasing whole fruits, vegetables, low fat dairy, lean meats, nuts, and whole grains provides nutrients that protect your heart and blood vessels.
Keeping sodium below 2,300 milligrams per day and focusing on potassium rich choices are key components of a heart healthy eating pattern endorsed by federal health agencies.
Heart Healthy Eating Tips
Choose fresh vegetables and fruits at every meal
Replace refined grains with whole grains such as brown rice, oats, and whole grain bread
Select lean protein sources like fish, skinless poultry, beans, lentils, and low fat dairy
Limit foods high in sodium by reading labels and avoiding processed foods
Season foods with herbs, spices, or citrus instead of salt
Include sources of healthy fats such as olive oil, nuts, and seeds
Eating in this way supports healthy blood pressure levels, better energy, and long term cardiovascular health for older adults.
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