Healthy Foods for Heart Health

Heart disease is a major health concern, especially for women as they age. While it's sometimes thought of as a “man's disease,” heart disease is the leading cause of death for women¹ in the United States, and post-menopausal women are particularly at risk. About 1 in every 5 female deaths in the U.S. is due to heart disease.

Hormonal changes, especially the drop in estrogen during and after menopause, contribute to women's increased vulnerability to cardiovascular problems. Estrogen has protective effects on the cardiovascular system, so when levels decline, women may face a higher risk of developing heart-related issues.

In this article, we’ll discuss why aging women are more susceptible to heart disease, the role of a “heart smart diet” in supporting overall health, and highlight the Mediterranean diet as one of the best heart-healthy options.

How Heart Disease Impacts Women

As women age, their risk of heart disease increases significantly, especially after menopause. According to the American Heart Association², nearly half of American adults have some form of cardiovascular disease. For women, heart disease risk surpasses that of breast cancer³, with about 1 in 16 women over age 20⁴ living with coronary heart disease, the most common type of heart disease.

Women’s heart disease symptoms can differ from men’s, sometimes presenting as subtle symptoms like fatigue, nausea, or shortness of breath rather than the classic chest pain. 

Because these symptoms are somewhat vague and are often attributed to other conditions, it's common for women to experience delayed diagnosis and treatment for heart disease.

Risk Factors for Heart Disease:

The major risk factors⁵ for developing heart disease include:

• High blood pressure: Increases the force of blood against artery walls, causing damage over time
• High cholesterol: Leads to plaque buildup in the arteries, which can restrict blood flow
• Diabetes: High blood sugar levels can damage blood vessels and increase the risk of heart disease
• Obesity: Excess body weight puts strain on the heart and increases the likelihood of other risk factors like high blood pressure and diabetes
• Smoking: Damages blood vessels, raises blood pressure, and lowers good cholesterol levels.
• Sedentary lifestyle: Lack of exercise and activity can lead to weight gain and increase heart disease risk
• Poor diet:  Diets high in processed foods, added sugar, and refined grains can contribute to heart disease
• Family history: Genetics can play a role in developing heart disease, especially if close family members have it
• Age: Risk increases with age, especially after 55 for women
• Stress: Chronic stress can lead to high blood pressure and unhealthy coping habits, like overeating or smoking

Why Aging and Post-Menopausal Women Are Susceptible to Heart Disease

The connection between aging and heart disease risk in women is mainly due to these factors:

1. Hormonal Changes

Estrogen has protective effects on the cardiovascular system, helping to maintain flexible blood vessels, reduce inflammation, and regulate cholesterol levels. 

During menopause, when estrogen levels drop, these protective benefits are dimished. This hormonal shift can lead to increased blood pressure, higher LDL (“bad”) cholesterol levels, and decreased HDL (“good”) cholesterol—all of which contribute to cardiovascular risk.

2. Increased Blood Pressure and Cholesterol Levels

Aging itself is associated with changes in the cardiovascular system, such as stiffening of blood vessels and a tendency toward higher blood pressure and cholesterol levels. Combined with the hormonal changes of menopause, these factors elevate the risk of heart disease for women.

3. Higher Risk of Weight Gain and Metabolic Syndrome

Post-menopausal women often experience weight gain, particularly around the abdomen, which is linked to metabolic syndrome—a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. 

Declining estrogen levels can make it more difficult to lose weight during menopause and prevent weight gain, especially belly fat, while also causing other changes in body composition, including loss of muscle and bone mass.

The Role of Diet in Women's Heart Health

A balanced diet rich in nutrients can help maintain healthy blood pressure, cholesterol levels, and blood sugar, all of which are essential for heart health. 

One of the most studied and recommended dietary patterns for cardiovascular health is the Mediterranean diet, which emphasizes whole foods and minimizes processed ingredients.

The Heart-Healthy Mediterranean Diet:

What does a healthy heart diet look like? According to the American Heart Association Journal⁶, the Mediterranean diet is known to be a heart-healthy diet and is supported by extensive research. 

As the journal states, “The available evidence is large, strong, and consistent. Better conformity with the traditional MedDiet is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.”

This pattern of eating includes many of the best foods for cardiovascular health, including those that provide fiber, antioxidants, vitamins, minerals, and healthy fats (especially monunsaturated fats).

The Mediterranean diet emphasizes foods such as:

• Healthy fats: Monounsaturated fats (like olive oil) and omega-3 fatty acids (found in fish, nuts, and seeds), which are known to support heart health
• Fruits and vegetables: all types of fresh produce, which is high in antioxidants, fiber, vitamins, and minerals that can help reduce inflammation and improve blood vessel function
• Whole grains: Fiber-rich grains like whole wheat, oats, and quinoa can help support healthy cholesterol levels
• Lean proteins: Plant-based proteins, fish, and lean meats are less likely to elevate cholesterol and triglyceride levels compared to proteins with saturated fats (such as beef and processed or cured meats)
• Nuts and seeds: These provide healthy fats, fiber, and protein and have been shown to reduce heart disease risk

Studies show that adhering to a Mediterranean diet can reduce the risk of heart disease by up to 33%⁷. It’s particularly beneficial for post-menopausal women, as the diet’s anti-inflammatory and antioxidant effects⁸ counteract the rise in oxidative stress and inflammation associated with aging and hormonal changes.

Best Heart-Healthy Foods for Women

Here are some top foods to include in a heart-healthy diet:

• Leafy greens: Spinach, kale, and other greens contain antioxidants, fiber, and nitrates that support blood vessel health

• Berries: Berries are packed with antioxidants like anthocyanins that reduce oxidative stress and inflammation

• Salmon, sardines, trout, and other fatty fish: These are rich in omega-3 fatty acids, which help reduce inflammation and lower blood pressure

• Whole grains: Oats, brown rice, and quinoa are high in fiber, which helps reduce cholesterol levels

• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and fiber, supporting heart health

• Olive oil: High in monounsaturated fats, olive oil is known for reducing “bad” LDL cholesterol while boosting “good” HDL cholesterol. It's one of the best heart-healthy diet foods for high cholesterol

• Olives and avocados: Monounsaturated fats, like those found in olives and avocados, reduce LDL and increase HDL. They also lower inflammation and oxidation. And they promote a healthy immune response

• Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber, which support healthy blood sugar and cholesterol levels

• Fermented foods: Gut health plays a large role in overall immune function, including inflammation. Fermented foods such as sauerkraut, yogurt, and kefir promote healthy gut bacteria and provide vitamin K2, a vitamin that protects against calcification in the arteries. Calcification of arteries is one of the best predictors of heart disease.

• Small amounts of saturated sat: Some saturated fat in the diet can be protective against oxidative damage. For a long time, people have been led to believe that all saturated fat is bad, however, research has shown that this idea is simply not true. If you're eating saturated fat from animals, be sure to get it from grass-fed or pasture-raised only animals and to eat it in small to moderate amounts

• Cod liver oil: More than just inflammation reducing omega-3, cod liver oil provides vitamins D and A. Choose cold-pressed cod liver oil so that you ensure you are buying a product that retains all of the essential nutrients

Foods to Avoid

For optimal heart health, it’s important to limit or avoid certain foods that can increase your risk of heart disease. Here are some key foods to watch out for:

• Processed meats: High in sodium and saturated fats, processed meats like bacon, sausage, and deli meats can increase blood pressure and cholesterol levels
• Sugary beverages: Drinks like soda, sweetened teas, and energy drinks add excess sugar to your diet, which can lead to weight gain and an increased risk of heart disease
• Fried foods: Foods like French fries, fried chicken, and doughnuts are often high in unhealthy trans fats, which can raise bad cholesterol (LDL) and lower good cholesterol (HDL)
• Refined grains: White bread, pastries, and other refined carbs can spike blood sugar levels and contribute to weight gain, which is hard on your heart
• High-sodium foods: Canned soups, chips, and frozen meals are often loaded with sodium, which can increase blood pressure and strain the cardiovascular system
• Sugary desserts: Cakes, cookies, and candies are high in added sugars and can lead to weight gain and inflammation, both of which are risk factors for heart disease
• Alcohol: Excessive alcohol consumption can lead to high blood pressure, irregular heartbeats, and even heart failure over time

I have a free recipe guide and meal plan to support optimal health that you can download here.

Related: Best Diet for Perimenopause

One-Day Heart-Healthy Meal Plan (Mediterranean-Style)

If you like meal plans and recipes for hormones and overall health, be sure to grab my free guide here. 

Here’s a sample meal plan to give you an idea of what a heart-healthy, Mediterranean-inspired diet (or a balanced cardiac diet plan) might look like:

Breakfast:

• Oatmeal with berries, chia seeds, and a drizzle of honey
• Side of walnuts for extra healthy fats and omega-3s
• Green tea or black coffee for antioxidants

Lunch:

• Quinoa and Kale Salad
• Roasted chicken on top for protein
• Olive oil and lemon dressing for flavor and heart-healthy fats

Snack or dessert:

• Sliced apple with a handful of almonds or walnuts
• OR smoothie made with greens, fruit, and a scoop of protein powder
• A few squares of dark chocolate (70% cacao or higher) for a treat and antioxidant boost

Dinner:

• Salmon with Garlic-Lemon Spinach
• Whole-grain bread with a small amount of olive oil for dipping
• Water and herbal tea throughout the day

Supplement Recommendations to Support Heart Health

In addition to eating a balanced diet that includes lots of whole foods, certain supplements can also be helpful for supporting heart health:

NAC for Mitochondrial Support

Cardiovascular health is closely tied to mitochondrial health. Mitochondria are the energy-producing structures in cells, and they are particularly important in the heart muscle, which requires a constant energy supply to function efficiently. 

Oxidative stress and inflammation can damage mitochondria, leading to impaired energy production and potentially contributing to heart disease.

N-Acetylcysteine (NAC) is a powerful antioxidant that supports mitochondrial function by promoting the production of glutathione, the body’s primary antioxidant. By reducing oxidative stress, a NAC supplement can help protect the heart and improve mitochondrial health. 

Resveratrol for Antioxidant Effects

Resveratrol, found naturally in red wine, grapes, and berries, has antioxidant properties that may help to protect against heart disease. For those interested in supplementation, a dosage of 100-500 milligrams of resveratrol daily is typical, although it’s best to consult with your healthcare provider before beginning any new supplement regimen.

Balance Women's Hormone Support is a supplement that includes resveratrol, providing a convenient way to incorporate this powerful antioxidant into your daily routine.

Related: Best Menopausal Supplements According to a Hormone Expert

Precautions when taking resveratrol: 

Very high doses of resveratrol may lead to digestive upset, including nausea, diarrhea, and stomach cramps. It’s important to follow recommended dosages and consult with a healthcare provider if you have any concerns. 

Pregnant and breastfeeding women should avoid resveratrol supplements due to limited safety data. Those with hormone-sensitive conditions should also consult their doctor, as resveratrol can interact with estrogen receptors.

Heart Healthy Recipes 

Here’s a few heart healthy recipes to get you started off right. If you like recipes like this, be sure to grab the free meal plan and recipe guide I have for you. 

Quinoa & Kale Salad with Citrus Dressing

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 2 cups kale, chopped
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup almonds or walnuts, chopped
• 1/4 cup dried cranberries (unsweetened)

Dressing:

• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp honey or maple syrup
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook quinoa in water according to package instructions. Allow to cool.
2. Massage kale with a little olive oil until softened.
3. In a large bowl, mix quinoa, kale, tomatoes, avocado, nuts, and cranberries.
4. Whisk together the dressing ingredients and toss with the salad.

Why it’s heart-healthy:
Quinoa is rich in magnesium, a key mineral for heart health. Kale provides fiber and antioxidants, while the healthy fats in avocado support cholesterol levels.

Salmon with Garlic-Lemon Spinach

Ingredients:

• 4 salmon fillets (skin on or off, as preferred)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 4 cups baby spinach
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Season salmon with salt, pepper, and a little olive oil. Bake for 12-15 minutes until cooked through.
3. Heat olive oil in a skillet over medium heat. Sauté garlic until fragrant, then add spinach. Cook until wilted.
4. Squeeze lemon juice over the spinach and salmon before serving.

Why it’s heart-healthy:
Salmon is rich in omega-3 fatty acids, which help reduce inflammation and support heart function. Spinach is loaded with potassium and nitrates for healthy blood pressure.

Overnight Chia Pudding with Berries

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk (or any preferred milk)
• 1 tsp vanilla extract
• 1 tsp honey or maple syrup (optional)
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 1 tbsp flaxseeds or walnuts (optional topping)

Instructions:

1. In a jar or bowl, mix chia seeds, almond milk, vanilla, and sweetener (if using). Stir well.
2. Cover and refrigerate overnight.
3. In the morning, stir and top with fresh berries and optional toppings.

Why it’s heart-healthy:
Chia seeds are high in omega-3s, fiber, and antioxidants. The berries add vitamins and anti-inflammatory compounds, while flaxseeds or walnuts provide additional heart-friendly fats.

Key Takeaways on a Heart-Healthy Diet for Women

• Heart disease is the #1 cause of death in post-menopausal women in the U.S.
• Risk factors include having high blood pressure, high cholesterol, and being overweight
• Embrace a Mediterranean-style diet. This diet has been shown to significantly reduce heart disease risk and is particularly beneficial for post-menopausal women. It includes cardiac-healthy meals rich in fruits, veggies, legumes, whole grains, olive oil, and fish.
• Consider taking NAC supplements, such as those found in Balance, can help protect your heart by promoting mitochondrial function and reducing oxidative stress. Resveratrol can also be helpful due to its antioxidant effects.

References

1. https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html ↩︎
2. https://www.heart.org/en/news/2019/01/31/cardiovascular-diseases-affect-nearly-half-of-american-adults-statistics-show ↩︎
3. https://www.ajconline.org/article/S0002-9149(13)01975-9/pdf ↩︎
4. https://www.nhlbi.nih.gov/education/heart-truth/yes-you-can-prevent-heart-disease ↩︎
5. https://www.cdc.gov/heart-disease/risk-factors/index.html ↩︎
6. https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348 ↩︎
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC2684076/ ↩︎
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC4339461/ ↩︎