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5 Foods That Can Prevent Heart Failure

January 27, 2025

Can you eat your way to a healthier heart?

Absolutely, says Joseph Taliercio, APRN, a cardiovascular medicine specialist with Hartford HealthCare Heart & Vascular Institute. He explains why what’s on your plate plays a crucial role — and how small changes can lead to lifelong heart health benefits.

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What is heart failure, and how does diet play a role?

Feeling tired, short of breath or just not like yourself? These could be signs of heart failure.

“When the heart can’t pump enough blood to meet the body’s need for oxygen and nutrients, you go into heart failure,” says Taliercio.

The most common risk factors for developing heart failure include:

  • Coronary artery disease (plaque buildup in the heart’s arteries).
  • Hypertension (high blood pressure).
  • Diabetes.
  • Obesity.

“Unhealthy lifestyle behaviors, including poor dietary choices, often lead to these conditions,” says Taliercio. “The good news is it’s never too late to start improving your diet.”

> Related: Best Foods for Heart Health

Help prevent heart failure with these 5 foods.

1. Leafy greens.

Time to load up on greens like kale, spinach and arugula. “These vegetables are rich in nitrates, which help relax blood vessels and lower blood pressure,” says Taliercio. Aim for at least one serving — a cup — a day.

2. Fatty fish.

Love salmon, sardines or tuna? Add them to the menu twice a week. “These fatty fish are packed with omega-3s that lower triglycerides and reduce the risk of atherosclerosis, a leading cause of heart failure,” says Taliercio.

3. Fruits.

Bright, antioxidant-packed fruits like strawberries, oranges and kiwi bring sweetness and heart health to your plate. “They’re full of vitamin C and beta carotene, which help prevent atherosclerosis by reducing inflammation,” says Taliercio.

> Related: 5 Fruits That Help With Weight Loss

4. Raw nuts.

Raw, unsalted nuts like walnuts, pecans and pistachios are a heart-healthy snack. “Just one serving a day provides omega-3s and fiber,” says Taliercio. “A high-fiber diet also helps lower blood pressure and cholesterol.”

> Related: Nutrition Smack Down: Healthiest Nuts

5. Legumes.

Beans and lentils are powerhouses of fiber and plant-based protein. “Adding more plant proteins to your diet is a simple way to lower your risk of cardiovascular disease,” says Taliercio.

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Heart-healthy eating made easy.

Preventing heart failure with diet changes might sound overwhelming — but it doesn’t have to be.

“You don’t need a separate diet for every condition,” says Taliercio. “The same diet that prevents heart failure also helps prevent chronic diseases like diabetes, cancer, dementia and obesity.”

It’s simple:

  1. Limit calories from processed foods.
  2. Fill your plate with whole fruits, vegetables, whole grains, beans, nuts and lean proteins.
  3. Focus less on restrictions and more on adding these heart-healthy options to your daily meals.

“Start small by making healthier versions of the meals you already enjoy,” adds Taliercio. “And remember, one unhealthy meal doesn’t undo your progress — keep the big picture in mind.”

Your doctor is here to help.

Preventing heart failure doesn’t happen alone — it starts with your medical team.

“Regular preventive visits with your healthcare provider help you monitor your risk factors for heart failure,” says Taliercio.

At these visits, your doctor can:

  1. Check your blood pressure.
  2. Monitor your cholesterol.
  3. Keep an eye on your blood glucose (sugar) levels.
  4. Detect cardiac abnormalities with a physical exam or electrocardiogram.

“Your team can also guide you with your diet,” adds Taliercio. “But don’t forget — physical activity, sleep and stress management are just as important for building the healthy lifestyle you need.”