Recovering from a heart attack involves more than medication—it also requires making smart choices about what you eat. Focusing on whole, minimally processed foods like fruits, vegetables, legumes, nuts, seeds, fish, lean meats, and whole grains can help lower your risk of another heart event.

Your diet plays a key role in heart function. Adjusting eating habits can reduce complications, including the risk of stroke. Here’s a guide to the best foods, heart-healthy eating plans, and what to limit.

Top Foods for Heart Health

Incorporate these nutrient-rich options into your meals:

• Fresh fruits and vegetables

• Beans, lentils, and other legumes

• Nuts and seeds

• Fish and seafood

• Whole grains

• Plant-based oils like olive oil

• Eggs (up to six per week)

• Lean meats

• Skinless poultry

These foods are low in saturated fat, sodium, and added sugar, which can increase heart disease risk.

Canned or frozen fruits and vegetables can be used if fresh produce isn’t available, but check labels for added salt, sugar, or butter. Fresh fruits and vegetables provide the most nutrients.

Fish, especially oily types, is particularly beneficial. Omega-3 fatty acids help reduce inflammation, lower triglycerides, and support healthy blood vessels. Canned fish packed in water is also a good option. Aim for at least two servings per week, including:

• Salmon

• Sardines

• Trout

• Herring

• Mackerel

For drinks, water is best. Add flavor naturally with lemon, cucumber, or berries. Herbal teas and sparkling water are also good alternatives. Limit sugary beverages and alcohol.

Heart-Healthy Eating Patterns

Following a structured eating plan can help guide your choices. Always consult your doctor or a registered dietitian before making changes.

Mediterranean Diet

Emphasizes fruits, vegetables, whole grains, legumes, and fish, with moderate dairy and meat. Uses olive oil instead of butter. Research shows it can reduce the risk of heart disease and stroke.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes plant-based foods, whole grains, and lean proteins while reducing sodium and cholesterol intake. Cooking at home helps control salt levels.

Plant-Based Diets

These diets focus on fruits, vegetables, grains, and legumes while limiting or eliminating meat. Plant-based eating is linked to lower risks of heart disease, stroke, type 2 diabetes, and some cancers. Eating less meat also reduces saturated fat and cholesterol intake.

Foods to Limit or Avoid

After a heart attack, it’s important to minimize sugar, salt, and unhealthy fats. Avoid or limit:

• Fast food and fried foods

• Candy, chips, cookies, cakes, and ice cream

• Processed frozen meals

• Canned foods with added salt or sugar (plain vegetables and beans are okay)

• Red meat (eat sparingly)

• Alcohol

• Hydrogenated vegetable oils (trans fats)

• Deli meats

• Pizza, burgers, and hot dogs

• High-fat or high-sugar condiments such as mayonnaise, ketchup, and packaged dressings

Saturated fat should make up no more than 6% of daily calories, and sodium should stay under 2,300 mg per day, ideally 1,500 mg for people with high blood pressure. Consult your doctor about caffeine and consume coffee or tea in moderation without added sugar or cream.

Supplements

Whole foods are the best source of nutrients, but supplements may be recommended if blood tests show deficiencies in:

• Vitamins D, C, E, or B-complex

• Magnesium

• Omega-3 fatty acids

Always check with your doctor before taking supplements and choose products that have third-party testing for safety and quality.

Other Heart-Healthy Habits

Alongside diet, other lifestyle changes support heart health:

• Regular physical activity

• Maintaining a healthy weight

• Managing stress

• Quitting smoking

• Limiting alcohol

• Supporting mental well-being

Summary

Eating a nutrient-dense, heart-friendly diet after a heart attack can help prevent future heart problems, improve overall health, and enhance quality of life. Combining healthy eating with exercise and other positive lifestyle habits offers the best protection.

Work with your doctor, dietitian, or nutritionist to create a plan tailored to your needs.