Your Heart's Best Friends: 11 Doctor-Approved Foods to Protect Your Arteries Naturally

3. Avocados: Heart-Loving Fats and Potassium

Creamy, satisfying, and full of monounsaturated fats, avocados have become a staple in many heart-healthy kitchens. Their “good” fats have been linked to lower levels of LDL (bad) cholesterol and higher HDL (good) cholesterol, directly supporting arterial health. Recent clinical studies show that eating as little as two servings of avocado per week can lower the risk of cardiovascular disease by 13%, with even greater benefits for coronary health. Avocados also deliver a generous dose of potassium, which helps the body regulate blood pressure naturally. Sliced on whole grain toast, diced into salads, or mashed for guacamole, their versatility makes them an easy swap for less healthy fats. Don’t be afraid to enjoy a daily serving—your arteries and taste buds will both reap the rewards.

4. Nuts and Seeds: Tiny Packages, Mighty Impact

A small handful of nuts or seeds packs an exceptional punch for your cardiovascular system. Almonds, walnuts, and flaxseeds provide essential fats, antioxidants, and fiber that support lower cholesterol and healthier arteries. Dr. Nieca Goldberg, a New York-based cardiologist, often points to nuts’ unique blend of nutrients as a reason to reach for them over processed snacks. Consistent research, including Harvard studies, has found that people who include nuts daily have reduced heart disease risk. The trick is keeping portions in check and choosing unsalted varieties to keep sodium low. Whether you sprinkle seeds on oatmeal, toss nuts onto salads, or simply enjoy them as a quick snack, you’re choosing a snack that honors your heart and supports long-term health—all in a bite-sized package.