❤️ Best foods for a healthy heart
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
WalnutsKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (30 g): 1.4 g fibre · 2 g saturated fat
The evidenceOfficial Heart-healthy staples Step 2NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBIEU claim Elastic blood vessels · 30 g per portion Step 2“Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-LexEU CommissionEU claim Healthier cholesterol · 19 g per portion Step 2“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU CommissionEU claim Normal cholesterol · 3 g per portion Step 2All nutrients & evidence for walnuts →“ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission
SalmonKeeps heart arteries clear · Supports the heart muscleHow it helps your heartKeeps heart arteries clear: The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
Supports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
One portion (125 g): 3 g saturated fat · 2265 mg EPA + DHA
The evidenceOfficial Heart-healthy staples Step 2NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBIEU claim Normal heart function · 2265 mg per portion Step 1“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU CommissionEU claim Healthier cholesterol · 8.8 g per portion Step 2All nutrients & evidence for salmon →“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU Commission
Kidney beans, canned, drainedKeeps heart arteries clear · Helps keep blood pressure healthyHow it helps your heartKeeps heart arteries clear: The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
Helps keep blood pressure healthy: High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (120 g): 13.5 g fibre · 0.06 g saturated fat · 365 mg Potassium · 299 mg Sodium
The evidenceOfficial Heart-healthy staples Step 2NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBIOfficial DASH plan foods Step 3All nutrients & evidence for kidney beans, canned, drained →
Potato, unpeeledHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (200 g): 926 mg Potassium · 20 mg Sodium
The evidenceOfficial DASH plan foods Step 3EU claim Normal blood pressure · 926 mg per portion Step 3All nutrients & evidence for potato, unpeeled →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
SpinachHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (100 g): 573 mg Potassium · 50 mg Sodium
The evidenceOfficial DASH plan foods Step 3Trials Nitrate → nitric oxide Step 3All nutrients & evidence for spinach →Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed studyPubMed study
Edamame (immature soya beans)Supports the heart muscle · Helps keep blood pressure healthyHow it helps your heartSupports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
Helps keep blood pressure healthy: High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (100 g): 620 mg Potassium · 15 mg Sodium
The evidenceEU claim Normal heart function · 0.43 mg per portion Step 1“Thiamine contributes to the normal function of the heart.” EUR-LexEU CommissionEU claim Normal blood pressure · 620 mg per portion Step 3All nutrients & evidence for edamame (immature soya beans) →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
Walnut oilKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (10 g): 0.96 g saturated fat
The evidenceEU claim Healthier cholesterol · 8.6 g per portion Step 2“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU CommissionEU claim Normal cholesterol · 1.2 g per portion Step 2All nutrients & evidence for walnut oil →“ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission
OrangeSupports the heart muscle · Keeps heart arteries clearHow it helps your heartSupports the heart muscle: The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
Keeps heart arteries clear: The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (150 g): 3.3 g fibre · 0.04 g saturated fat
The evidenceEU claim Normal heart function · 0.33 mg per portion Step 1“Thiamine contributes to the normal function of the heart.” EUR-LexEU CommissionEU claim Blood-vessel collagen · 93.5 mg per portion Step 2All nutrients & evidence for orange →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
Sweet potatoHelps keep blood pressure healthy · Keeps heart arteries clearHow it helps your heartHelps keep blood pressure healthy: High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
Keeps heart arteries clear: The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (200 g): 720 mg Potassium · 8 mg Sodium · 6.3 g fibre · 0 g saturated fat
The evidenceEU claim Normal blood pressure · 720 mg per portion Step 3“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU CommissionEU claim Blood-vessel collagen · 60 mg per portion Step 2All nutrients & evidence for sweet potato →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
MackerelKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (125 g): 2.1 g saturated fat
The evidenceOfficial Heart-healthy staples Step 2All nutrients & evidence for mackerel →NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
Oat flakes (rolled oats)Keeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (50 g): 5.5 g fibre · 0.67 g saturated fat
The evidenceOfficial Heart-healthy staples Step 2All nutrients & evidence for oat flakes (rolled oats) →NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI
BananaHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (120 g): 401 mg Potassium · 0.62 mg Sodium
The evidenceOfficial DASH plan foods Step 3All nutrients & evidence for banana →
Natural yogurt, 1.5% fatHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (150 g): 224 mg Potassium · 85.5 mg Sodium
The evidenceOfficial DASH plan foods Step 3All nutrients & evidence for natural yogurt, 1.5% fat →
Eggs, boiledSupports the heart muscleHow it helps your heartThe heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
One portion (120 g): 78 mg EPA + DHA
The evidenceEU claim Normal heart function · 78 mg per portion Step 1All nutrients & evidence for eggs, boiled →“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission
🏃 Do
🚫 Cut down on
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Turn this into my daily heart health plan → How it works, step by step ↓
How your heart works — and what wears it down
The heart is a pump that needs its own blood supply. Plaque in the coronary arteries can lead to a heart attack, and the main risks are things you can change. NIH NHLBIWHO
- 1The heart pumps blood around the body
- 2Arteries stay open and elastic
- 3Blood pressure stays in the healthy range
-
The heart pumps blood around the body
Root cause: Unhealthy diet, inactivity, tobacco and harmful alcohol use wear down the heart and its arteries.
🥗 Eat
HerringSupports the heart muscleHow it helps your heartThe heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
One portion (125 g): 2468 mg EPA + DHA
The evidenceEU claim Normal heart function · 2468 mg per portionAll nutrients & evidence for herring →“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission- SalmonSupports the heart muscleHow it helps your heart
The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
One portion (125 g): 2265 mg EPA + DHA
The evidenceEU claim Normal heart function · 2265 mg per portionAll nutrients & evidence for salmon →“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission - Eggs, boiledSupports the heart muscleHow it helps your heart
The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
One portion (120 g): 78 mg EPA + DHA
The evidenceEU claim Normal heart function · 78 mg per portionAll nutrients & evidence for eggs, boiled →“EPA and DHA contribute to the normal function of the heart.” Effect with 250 mg of EPA and DHA per day. EUR-LexEU Commission 
Green peas, frozenSupports the heart muscleHow it helps your heartThe heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
The evidenceEU claim Normal heart function · 0.6 mg per portionAll nutrients & evidence for green peas, frozen →“Thiamine contributes to the normal function of the heart.” EUR-LexEU Commission- Edamame (immature soya beans)Supports the heart muscleHow it helps your heart
The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
The evidenceEU claim Normal heart function · 0.43 mg per portionAll nutrients & evidence for edamame (immature soya beans) →“Thiamine contributes to the normal function of the heart.” EUR-LexEU Commission - OrangeSupports the heart muscleHow it helps your heart
The heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
The evidenceEU claim Normal heart function · 0.33 mg per portionAll nutrients & evidence for orange →“Thiamine contributes to the normal function of the heart.” EUR-LexEU Commission 
Red lentils (dry)Supports the heart muscleHow it helps your heartThe heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
The evidenceEU claim Normal heart function · 0.31 mg per portionAll nutrients & evidence for red lentils (dry) →“Thiamine contributes to the normal function of the heart.” EUR-LexEU Commission
Beef mince, leanSupports the heart muscleHow it helps your heartThe heart pumps oxygen-rich blood to the whole body. EPA/DHA and thiamin are authorised to contribute to normal heart function. NIH NHLBIEUR-Lex
The evidenceEU claim Normal heart function · 0.29 mg per portionAll nutrients & evidence for beef mince, lean →“Thiamine contributes to the normal function of the heart.” EUR-LexEU Commission
🏃 Do
How this step works · what slows it down · sources
Oxygen-poor blood returns to the right side of the heart and is pumped to the lungs, which add oxygen. The left ventricle then generates the high pressure needed to pump oxygen-rich blood through the aorta to the whole body. The heart muscle gets its own supply through the coronary arteries. NIH NHLBI
🔻 What can slow this down
- Unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol are the most important behavioural risk factors for heart disease and stroke. WHO
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
-
Arteries stay open and elastic
Root cause: Plaque — fat, cholesterol and calcium — building up in the artery wall after the wall is damaged.
🥗 Eat
- WalnutsKeeps heart arteries clearHow it helps your heart
The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (30 g): 1.4 g fibre · 2 g saturated fat
The evidenceEU claim Elastic blood vessels · 30 g per portion“Walnuts contribute to the improvement of the elasticity of blood vessels.” Effect with 30 g of walnuts per day. EUR-LexEU CommissionEU claim Healthier cholesterol · 19 g per portion“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU CommissionEU claim Normal cholesterol · 3 g per portion“ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU CommissionOfficial Heart-healthy staplesAll nutrients & evidence for walnuts →NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI - SalmonKeeps heart arteries clearHow it helps your heart
The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (125 g): 3 g saturated fat
The evidenceEU claim Healthier cholesterol · 8.8 g per portion“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU CommissionOfficial Heart-healthy staplesAll nutrients & evidence for salmon →NIH heart-healthy foods: fatty fish such as salmon, nuts and seeds, beans and lentils, whole grains like plain oatmeal, and plant oils such as olive or canola oil instead of butter. NIH NHLBI - Walnut oilKeeps heart arteries clearHow it helps your heart
The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (10 g): 0.96 g saturated fat
The evidenceEU claim Healthier cholesterol · 8.6 g per portion“Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.” EUR-LexEU CommissionEU claim Normal cholesterol · 1.2 g per portionAll nutrients & evidence for walnut oil →“ALA contributes to the maintenance of normal blood cholesterol levels.” Effect with 2 g of ALA per day. EUR-LexEU Commission 
Red sweet pepperKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (100 g): 2.2 g fibre · 0.03 g saturated fat
The evidenceEU claim Blood-vessel collagen · 160 mg per portionAll nutrients & evidence for red sweet pepper →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
KaleKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (100 g): 8.4 g fibre · 0.1 g saturated fat
The evidenceEU claim Blood-vessel collagen · 156 mg per portionAll nutrients & evidence for kale →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission- OrangeKeeps heart arteries clearHow it helps your heart
The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (150 g): 3.3 g fibre · 0.04 g saturated fat
The evidenceEU claim Blood-vessel collagen · 93.5 mg per portionAll nutrients & evidence for orange →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission 
StrawberriesKeeps heart arteries clearHow it helps your heartThe heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (150 g): 3 g fibre · 0.05 g saturated fat
The evidenceEU claim Blood-vessel collagen · 85.3 mg per portionAll nutrients & evidence for strawberries →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission- Sweet potatoKeeps heart arteries clearHow it helps your heart
The heart gets its blood through the coronary arteries. Plaque narrows them, and a clot can cause a heart attack. Most people can prevent or delay plaque with heart-healthy eating — fatty fish, nuts, beans, whole grains and plant oils instead of butter. NIH NHLBINIH NHLBINIH NHLBI
One portion (200 g): 6.3 g fibre · 0 g saturated fat
The evidenceEU claim Blood-vessel collagen · 60 mg per portionAll nutrients & evidence for sweet potato →“Vitamin C contributes to normal collagen formation for the normal function of blood vessels.” EUR-LexEU Commission
🏃 Do
Stop smokingOfficial
Smoking and second-hand smoke damage arteries; nearly a third of coronary heart disease deaths are linked to them. NIH NHLBI
How this step works · what slows it down · sources
Arteries carry oxygen-rich blood away from the heart. In atherosclerosis a sticky plaque — made of fat, cholesterol, calcium and other substances from the blood — builds up in artery walls after they are damaged. The arteries narrow, blood flow drops, and blood clots become more likely. A clot that blocks blood flow can cause a heart attack or stroke. NIH NHLBINIH NHLBINIH NHLBI
🔻 What can slow this down
- High blood pressure, high blood sugar (diabetes), smoking or second-hand smoke, inflammatory diseases, physical inactivity, overweight, older age and genes all raise the risk. NIH NHLBI
- Eating a lot of foods high in saturated fat can increase cholesterol levels; drinking too much alcohol can raise total cholesterol. NIH NHLBI
✅ Also helps
- Most people can prevent or delay atherosclerosis with heart-healthy living, and healthy lifestyle changes and medicines can sometimes reverse it. NIH NHLBI
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
-
Blood pressure stays in the healthy range
Root cause: Too much sodium, too little potassium, extra weight and inactivity keep the pressure high.
🥗 Eat
- Potato, unpeeledHelps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (200 g): 926 mg Potassium · 20 mg Sodium
The evidenceEU claim Normal blood pressure · 926 mg per portion“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU CommissionOfficial DASH plan foodsAll nutrients & evidence for potato, unpeeled → - SpinachHelps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (100 g): 573 mg Potassium · 50 mg Sodium
The evidenceOfficial DASH plan foodsTrials Nitrate → nitric oxideAll nutrients & evidence for spinach →Leafy greens and beetroot are rich in nitrate, which the body turns (via nitrite) into nitric oxide, the signal that widens blood vessels. In a meta-analysis of 16 trials, nitrate or beetroot juice lowered systolic blood pressure by about 4.4 mm Hg. Studied for blood pressure and vessel function, not long-term outcomes. PubMed studyPubMed study - Sweet potatoHelps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (200 g): 720 mg Potassium · 8 mg Sodium
The evidenceEU claim Normal blood pressure · 720 mg per portionAll nutrients & evidence for sweet potato →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission - Edamame (immature soya beans)Helps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (100 g): 620 mg Potassium · 15 mg Sodium
The evidenceEU claim Normal blood pressure · 620 mg per portionAll nutrients & evidence for edamame (immature soya beans) →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission 
Hokkaido pumpkinHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (150 g): 611 mg Potassium · 10.5 mg Sodium
The evidenceEU claim Normal blood pressure · 611 mg per portionAll nutrients & evidence for hokkaido pumpkin →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission
Chicken breast, skinlessHelps keep blood pressure healthyHow it helps your heartHigh blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (150 g): 603 mg Potassium · 89.4 mg Sodium
The evidenceEU claim Normal blood pressure · 603 mg per portionAll nutrients & evidence for chicken breast, skinless →“Potassium contributes to the maintenance of normal blood pressure.” EUR-LexEU Commission- BananaHelps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (120 g): 401 mg Potassium · 0.62 mg Sodium
The evidenceOfficial DASH plan foodsAll nutrients & evidence for banana → - Kidney beans, canned, drainedHelps keep blood pressure healthyHow it helps your heart
High blood pressure damages artery walls over time, and too much sodium raises it. The DASH plan — vegetables, fruit, whole grains, low-fat dairy and beans — and potassium help keep it in the healthy range. NIH NHLBINIH NHLBINIH NHLBIEUR-Lex
One portion (120 g): 365 mg Potassium · 299 mg Sodium
The evidenceOfficial DASH plan foodsAll nutrients & evidence for kidney beans, canned, drained →
🏃 Do
🚫 Cut down on
How this step works · what slows it down · sources
Blood pressure is the force of the blood on the walls of your arteries. It counts as high when readings are consistently 130 mm Hg systolic or higher, or 80 mm Hg diastolic or higher. Over time, high blood pressure can damage artery walls and let plaque build up. NIH NHLBINIH NHLBI
🔻 What can slow this down
✅ Also helps
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
🍽️ The eating pattern that ties it together
A healthy diet includes fruit, vegetables, legumes, nuts and whole grains and limits salt, free sugars and saturated and trans fats. WHO
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
Meal options built from this flow
Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.
Breakfast — pick one of 3
Wholemeal rye bread
Avocado
Cottage cheese
Kiwi fruit
Wheat germLunch — pick one of 3
Quinoa, boiled
Romaine lettuceDinner — pick one of 3
Mackerel 125 g · 
Buckwheat groats (dry) 50 g · 
Carrots 100 g · 
Leek 60 g · 
Rapeseed (canola) oil 5 g
Asparagus
Shrimp 120 g · Buckwheat groats (dry) 50 g · Red sweet pepper 80 g · 
Broccoli 80 g · Carrots 60 g · Rapeseed (canola) oil 5 gSnack — pick one of 3
Soya yogurt alternative, fortified
Raspberries
Wholemeal rye crispbread
Peanut butter (100% peanuts)In short
EPA and DHA (from oily fish) are authorised to contribute to the normal function of the heart at 250 mg per day; thiamine also contributes to normal heart function. WHO identifies unhealthy diet, tobacco, inactivity and harmful alcohol use as the main behavioural risk factors for cardiovascular disease.
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| EPA + DHA (long-chain omega-3) | 250 mg (weekly avg) | EFSA Adequate Intake 250 mg/day for adults (weekly average) EFSA |
| Dietary fibre | 25 g | EFSA Adequate Intake 25 g/day for adults; WHO (2023) recommends at least 25 g/day of naturally occurring fibre WHO |
| Fruit & vegetables | 400 g | WHO: at least 400 g of fruit and vegetables a day (potatoes do not count) WHO |
| Saturated fat | < 29 g | WHO: less than 10 % of energy WHO |
| Salt | < 5 g | WHO: less than 5 g per day WHO |
| Potassium | 3400 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Thiamin (vitamin B1) | 1.2 mg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
All authorised EU health claims for this goal (8)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Beta-glucans contribute to the maintenance of normal blood cholesterol levels.
Thiamine contributes to the normal function of the heart.EUR-LexEU CommissionNIH ODS
Potassium contributes to the maintenance of normal blood pressure.EUR-LexEU CommissionNIH ODS
ALA contributes to the maintenance of normal blood cholesterol levels.
Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.EUR-LexEU Commission
Walnuts contribute to the improvement of the elasticity of blood vessels.
EPA and DHA contribute to the normal function of the heart.
Choline contributes to normal homocysteine metabolism.EUR-LexEU CommissionNIH ODS
Foods ranked by nutrient content (14)
Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.
Trout · 125 g
Mackerel · 125 g
Salmon · 125 g
Herring · 125 g
Sardines in oil, drained · 90 g
Cod · 150 g
Mussels · 150 g
Alaska pollock · 150 g
Shrimp · 100 g
Oat flakes (rolled oats) · 50 g
Kale · 100 g
Tuna, canned, drained · 100 g
Broccoli · 150 g
Green peas, frozen · 100 g
Example day from a heart health plan
Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.
Eggs, boiled 180 g (3 eggs) · 
Wholemeal bread 110 g · Spinach 50 g · 
Tomatoes 100 g · 
Olive oil 10 gMackerel 140 g · 
Beetroot 100 g · Potato, unpeeled 290 g · 
Lamb's lettuce 40 g · 
Linseed (flaxseed) oil 10 gShrimp 170 g · Buckwheat groats (dry) 100 g · Red sweet pepper 80 g · Broccoli 80 g · Carrots 60 g · Rapeseed (canola) oil 10 g
Mango 230 g · 
Cashew nuts 30 gSources
- Cardiovascular diseases (CVDs) — fact sheet — World Health Organization
- Healthy diet — fact sheet — World Health Organization
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Dietary Reference Values (DRV Finder) — European Food Safety Authority
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- How blood flows through the heart — NIH NHLBI
- Physical activity guidelines for adults — US Centers for Disease Control and Prevention
- Physical activity — fact sheet — World Health Organization
- Atherosclerosis — causes and risk factors — NIH NHLBI
- Heart-healthy living: choose heart-healthy foods — NIH NHLBI
- Alcohol — fact sheet — World Health Organization
- Atherosclerosis — NIH NHLBI
- Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline (2023) — World Health Organization
- High blood pressure — NIH NHLBI
- DASH eating plan — NIH NHLBI
- Guideline: Potassium intake for adults and children (2012) — World Health Organization
- Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway — Lidder S, Webb AJ. Br J Clin Pharmacol 2013 (PubMed 22882425) — review
- Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults — Siervo M et al. J Nutr 2013 (PubMed 23596162) — meta-analysis of 16 trials
- Sodium reduction — fact sheet — World Health Organization
- FoodData Central — USDA Agricultural Research Service