Along with regular exercise and not smoking, maintaining a nutritious diet is one of the most effective ways to keep your heart strong. That’s because what you eat can influence blood pressure, cholesterol, inflammation, and other key factors linked to heart disease.

Diets that are high in fiber, healthy fats, and antioxidants can promote cardiovascular health, while frequent consumption of processed meats and added sugars may increase your risk.

Although many diets claim to be “heart-healthy,” the best ones are supported by science and can be followed for the long term.

Here are the five top diets to support heart health:

1. The Mediterranean Diet

The Mediterranean diet is inspired by the traditional eating patterns of people living in Greece and Southern Italy during the 1960s.

It focuses on whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and extra virgin olive oil. Moderate amounts of poultry, eggs, low fat dairy, and red wine are also included.

Refined grains, added sugars, processed snacks, and red or processed meats are limited or avoided.

This diet’s heart-protective effects are largely due to its emphasis on plant-based foods and healthy fats. For example, extra virgin olive oil provides monounsaturated fats and compounds with strong antioxidant and anti-inflammatory benefits.

Regular activity and reduced sugar intake, which are also part of the Mediterranean lifestyle, further support heart health.

2. The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet was created to prevent and treat high blood pressure — one of the main risk factors for heart disease.

Rather than prescribing exact foods, it focuses on specific servings from different food groups based on individual calorie needs. It emphasizes fruits, vegetables, whole grains, low fat dairy, and lean protein while limiting red meat, refined grains, and sugary items.

It also encourages keeping sodium intake under 2,300 mg per day (around 1 teaspoon), with a lower-sodium version recommending 1,500 mg daily.

Studies show that reducing sodium while following the DASH diet can significantly lower blood pressure, especially in people with hypertension. Its high fiber content and low saturated fat intake also promote better heart health.

3. Vegan and Vegetarian Diets

Vegan and vegetarian diets both exclude meat, including poultry and fish. While vegetarians may eat eggs and dairy, vegans avoid all animal-derived foods, including honey, gelatin, and bee products.

These diets focus on plant-based foods such as fruits, vegetables, beans, lentils, whole grains, soy products, nuts, seeds, and healthy plant oils.

They’re naturally high in fiber, antioxidants, and anti-inflammatory compounds, all of which help protect the heart.

However, not all plant-based diets are equal. Diets built around refined carbs, added sugars, and processed vegan foods don’t offer the same cardiovascular benefits as those centered on whole, minimally processed ingredients.

4. The Flexitarian Diet

Developed by dietitian Dawn Jackson Blatner, the Flexitarian Diet is a mostly plant-based approach that still allows moderate amounts of meat, fish, dairy, and other animal products.

It encourages getting most protein from plant sources while leaving room for personal flexibility.

The plan focuses on whole, unprocessed foods and discourages refined grains, added sugars, and processed meats.

Although it’s less rigid than fully vegetarian or vegan diets, research shows that a higher intake of plant foods is linked to a lower risk of heart disease. The Flexitarian Diet provides many of the same heart-health benefits while being easier to maintain long term.

5. The TLC Diet

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

It combines dietary and lifestyle recommendations aimed at improving cholesterol levels and maintaining a healthy weight:

• Keep saturated fat below 7% of total daily calories

• Limit dietary cholesterol to under 200 mg per day

• Reduce sodium intake to less than 2,300 mg daily

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

• Consume 2 grams of plant stanols or sterols daily

• Eat 10–25 grams of soluble fiber per day

• Maintain a calorie intake that supports a healthy weight

The diet encourages foods rich in soluble fiber, such as oats, beans, lentils, nuts, seeds, fruits, and vegetables, which help lower cholesterol.

It also promotes foods containing plant stanols and sterols — naturally found in fruits, vegetables, nuts, seeds, and whole grains — which help block cholesterol absorption.

Additionally, the TLC plan recommends getting at least 30 minutes of moderate physical activity each day.

The Bottom Line

All five of these diets are proven to support heart health.

Though they vary in structure, they share similar principles: focusing on whole, minimally processed foods and reducing refined sugars, saturated fats, and processed items.

Remember, nutrition is just one piece of the puzzle. Staying active, managing stress, and avoiding smoking are equally important for maintaining a strong, healthy heart.