Beyond the Meds: 11 Kitchen Staples Your Cardiologist Wants You to Eat Every Day
5. Beans & Lentils: Plant Powerhouses for Fiber and Protein
Few foods match the heart-healthy clout of beans and lentils. These budget-friendly plant proteins are a top recommendation from preventive cardiologists for supporting healthy cholesterol, keeping blood sugar steady, and adding filling fiber to meals. Research shows that swapping in beans for even a few animal-based meals each week can help lower LDL cholesterol and nurture the beneficial bacteria in your gut. Not a fan of long soaks or hours at the stove? Canned beans—rinsed under water to cut back on sodium—make instant hummus, chili, or vibrant taco fillings. Toss lentils into a simple soup, or spoon warm black beans over a grain bowl. Introduce beans gradually if you’re not used to them, letting your digestive system adjust. Worry that beans “don’t agree” with you? You’re not alone; starting with small servings and drinking plenty of water can help. In return, you’ll be gifting your heart a steady stream of plant-powered support with every bite.
6. Berries: Antioxidant Boosters to Sweeten Your Day
Blueberries, strawberries, raspberries, and blackberries deliver a one-two punch of flavor and cardiovascular support. They’re rich in antioxidants called anthocyanins, which have been shown in multiple studies to help maintain healthy blood vessels and reduce inflammation—a contributor to heart disease. Regular berry eaters may be less likely to suffer heart attacks or strokes, according to long-term data from Harvard nutrition researchers. Whether sprinkled on oatmeal, blended into smoothies, or eaten by the handful, berries make adding heart-friendly nutrients both easy and enjoyable. Can’t always buy fresh? Frozen berries pack the same nutrition and are usually more affordable year-round. Concerned about fruit sugar? The fiber in berries slows sugar absorption, so they’re a sweet option even for those watching blood sugar. Their natural benefits mean you can let berries shine in your kitchen—and on your plate—every day.
