Are you trying to protect your heart and keep your arteries clean—without relying solely on medication? The good news is that what you eat can make a powerful difference. A heart-smart diet filled with specific foods can help reduce plaque buildup, support healthy blood vessels, and keep your cardiovascular system running smoothly.

Here are 13 foods that have been shown to support artery health and overall heart function—and they’re delicious, too.

1. Garlic

Garlic is a natural cardiovascular ally. Thanks to allicin, its active compound, garlic has been linked to reduced blood pressure, lower LDL (bad) cholesterol, and less plaque formation in arteries. Whether raw or roasted, it’s a simple way to boost heart health in everyday meals.

2. Avocados

Creamy and rich in healthy monounsaturated fats, avocados help reduce harmful cholesterol levels while boosting the good kind. They’re also packed with potassium and antioxidants. Spread some on toast, add to salads, or blend into smoothies for a heart-friendly upgrade.

3. Salmon

Fatty fish like salmon are full of omega-3 fatty acids, which can lower triglycerides, reduce inflammation, and prevent clot formation. Aim to include wild-caught salmon in your meals twice a week to support your heart and circulation.

4. Extra Virgin Olive Oil

This Mediterranean staple is rich in polyphenols and healthy fats that enhance blood vessel flexibility and reduce oxidative stress. Use it in dressings, drizzle over roasted vegetables, or finish a dish with a splash of golden flavor.

5. Nuts

Almonds, walnuts, and pistachios are all packed with fiber, magnesium, and healthy fats. Eating a small handful of unsalted nuts daily can help lower cholesterol and improve artery function.

6. Berries

Blueberries, raspberries, and strawberries are loaded with antioxidants—especially anthocyanins—that help reduce blood pressure and keep arteries flexible. Add them to yogurt, oatmeal, or enjoy them as a sweet snack.

7. Turmeric

This golden spice contains curcumin, a compound with anti-inflammatory and antioxidant powers. Curcumin helps protect artery walls and reduce plaque accumulation. Add turmeric to soups, teas, or rice dishes for daily heart protection.

8. Leafy Greens

Vegetables like spinach, kale, and arugula are rich in nitrates, fiber, and folate. These nutrients support healthy blood pressure and encourage nitric oxide production, which helps keep blood vessels relaxed and smooth.

9. Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that helps reduce LDL cholesterol and protect arteries from damage. Cooked tomatoes—found in sauces and soups—release even more lycopene than raw ones.

10. Green Tea

Rich in catechins, green tea helps fight inflammation, improve cholesterol levels, and limit plaque formation. Drinking 2–3 cups per day may offer long-term cardiovascular benefits.

11. Beans & Lentils

Legumes like chickpeas, black beans, and lentils are high in soluble fiber, which supports lower cholesterol and balanced blood sugar. Add them to soups, stews, or grain bowls for a heart-healthy boost.

12. Pomegranate

This vibrant fruit contains punicalagins and nitrates that enhance blood flow and protect blood vessels from oxidative damage. Enjoy fresh seeds or pure pomegranate juice (unsweetened) for maximum benefit.

13. Dark Chocolate

Yes, in moderation! Dark chocolate with at least 70% cocoa is rich in flavonoids that can improve blood flow and lower blood pressure. Just one small piece a day is enough to satisfy your sweet tooth and support heart function.

Final Note: Small Choices, Big Impact

Incorporating these foods into your meals doesn’t require major lifestyle changes. Small, consistent shifts—like swapping butter for olive oil or choosing berries over cookies—can lead to long-term heart benefits.

Pair these nutritional changes with regular movement, restful sleep, and mindful stress reduction, and you’ll be giving your heart the care it deserves.