Alongside regular physical activity and avoiding smoking, maintaining a healthy diet is one of the most effective ways to protect your heart. This is because inflammation, cholesterol, blood pressure, and other heart disease risk factors can all be influenced by the foods you eat.

Diets rich in fiber, healthy fats, and antioxidants are known to support cardiovascular health, while high consumption of added sugars and processed meats has been linked to an increased risk of heart disease.

While many eating patterns claim to promote heart health, it’s important to choose one that’s supported by solid scientific research and is sustainable in the long term.

Below are the five best diets for heart health:

1. The Mediterranean Diet

The Mediterranean diet draws inspiration from the traditional eating habits of people living in Greece and Southern Italy during the 1960s.

It centers around whole, minimally processed foods such as fruits, vegetables, legumes, whole grains, nuts, seeds, fish, and extra virgin olive oil. It also allows moderate portions of poultry, eggs, low fat dairy, and red wine.

This eating style limits or excludes refined carbohydrates, added sugars, processed snacks, and red or processed meats.

Its heart-protective effects are largely attributed to its focus on nutrient-rich plant foods and healthy fats. For instance, extra virgin olive oil is high in monounsaturated fats and powerful antioxidant and anti-inflammatory compounds.

Regular physical activity and lower sugar intake are also believed to contribute to the Mediterranean diet’s cardiovascular benefits.

2. The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was specifically designed to prevent and manage high blood pressure, thereby reducing the risk of heart disease.

Like the Mediterranean diet, it doesn’t require strict food lists but instead provides recommended amounts from each food group depending on your calorie needs. The focus is on fruits, vegetables, whole grains, low fat dairy, and lean proteins, while limiting red meat, refined grains, and foods with added sugars.

It also advises keeping sodium intake below 2,300 mg (1 teaspoon) per day, with a lower-sodium version suggesting no more than 1,500 mg daily.

For those with hypertension, following the DASH diet and reducing sodium can significantly lower blood pressure. However, this effect is less pronounced in individuals with normal blood pressure.

Its emphasis on high fiber foods and avoidance of added sugars and saturated fats further supports heart health.

3. Vegan and Vegetarian Diets

Vegan and vegetarian diets exclude meat, including poultry, fish, and red meat. Vegetarians may consume dairy and eggs, while vegans avoid all animal-derived products, including honey, gelatin, and bee pollen.

These eating patterns emphasize plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, seeds, soy products, and healthy plant oils.

The high intake of plant foods provides antioxidants, fiber, and anti-inflammatory compounds, which all contribute to better heart health.

However, the benefits depend on diet quality. Plant-based diets that rely on refined grains, sugary foods, and processed meat substitutes don’t offer the same heart-protective effects as those centered on whole, nutrient-dense foods.

4. The Flexitarian Diet

Developed by dietitian Dawn Jackson Blatner, the Flexitarian Diet promotes a primarily plant-based approach while allowing moderate amounts of animal products such as meat, fish, and dairy. It encourages getting most of your protein from plant sources.

There are no strict rules regarding how much or how often to include animal products — it’s flexible and can be tailored to your preferences.

The diet focuses on whole, unprocessed foods and advises limiting refined grains, added sugars, processed meats, and other highly processed items.

Although harder to study due to its flexibility, research suggests that plant-forward diets are associated with a lower risk of heart disease. The emphasis on fruits, vegetables, legumes, and whole grains supports improvements in heart disease risk factors.

For many, the Flexitarian Diet offers a practical way to enjoy the benefits of a plant-based lifestyle without fully giving up animal products.

5. The TLC Diet

The Therapeutic Lifestyle Changes (TLC) diet was created by the National Institutes of Health (NIH) to help lower the risk of heart disease and stroke.

It combines dietary and lifestyle recommendations aimed at managing cholesterol and maintaining a healthy weight, including:

• Less than 7% of daily calories from saturated fat

• Fewer than 200 mg of dietary cholesterol per day

• No more than 2,300 mg of sodium per day

• 25–35% of total daily calories from fat (including saturated fat)

• 2 grams of plant stanols or sterols daily

• 10–25 grams of soluble fiber per day

• Consuming enough calories to reach or maintain a moderate weight

The TLC diet helps lower cholesterol primarily through higher intake of soluble fiber, found in foods like oats, beans, lentils, nuts, seeds, fruits, and vegetables.

It also recommends including plant stanols and sterols — naturally occurring compounds in fruits, vegetables, whole grains, nuts, and legumes — which help block cholesterol absorption.

In addition to diet, the plan encourages at least 30 minutes of moderate exercise each day.

The Bottom Line

Several eating patterns have been proven to enhance heart health.

Though each one differs in structure, they all prioritize whole, minimally processed foods while limiting added sugars, refined grains, and saturated fats.

Diet is just one factor in maintaining a healthy heart — regular exercise, avoiding smoking, and managing stress are equally vital to long-term cardiovascular well-being.