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The next time you’re standing in the grocery store, staring at the array of offerings, think about the rainbow. 

Consuming a variety of colorful foods such as red, orange, yellow, green, purple, and brown provides essential minerals, vitamins, fiber, and is low in calories. This differs from a common diet filled with “beige” foods like white bread, white rice, white pasta, sugary snacks, chips, and processed foods.

Building a shopping cart filled with a rainbow of fruits and vegetables can promote heart health by aiding in the management of cholesterol levels, blood pressure, blood sugar, and weight, which are critical in lowering the risk of heart disease.

Although factors like genetics, medical conditions, and age can impact heart health, choices regarding food, medication, and physical exercise are under your control. Consider incorporating a wide range of heart-healthy foods into your weekly meal planning for optimal cardiovascular well-being.

Here are our recommendations for 10 heart-healthy foods and snacks to add to your grocery list.

Avocados

Avocados boast a powerful combination of healthy fats that may help lower bad cholesterol and reduce heart disease risk. They’re also high in fiber, potassium and vitamins E and C, all of which support healthy blood pressure and heart function.

Spinach

Spinach is one of the most nutrient-dense foods. A single serving provides 121% of your daily value of vitamin K, which is an important factor for blood clotting. Spinach is also a fantastic source of non-heme iron or plant-based iron.

It’s very versatile — you can add it to smoothies, a pasta sauce or simply put a handful alongside the rest of your meal for a pop of color. Other leafy greens like kale, Swiss chard, bok choy and broccoli offer similar heart health benefits. Aim to fill half your plate with vegetables.

Almonds

Almonds are a great source of healthy fats, particularly monosaturated fats, as well as fiber, protein and vitamin E. A healthy diet that includes almonds or walnuts may improve artery health, reduce inflammation related to heart disease and lower the risk of high blood pressure.

It’s best to eat in moderation and choose unsalted and unsweetened, as added salt and sugar may cancel out heart-healthy benefits.

Brown rice

Whole grains like brown rice are healthier than processed grains. They contain more fiber, which helps you feel full longer and keeps your digestive system running smoothly.

High-fiber foods can help lower cholesterol, improve blood sugar and reduce inflammation, all of which support heart health. Brown rice is also richer in magnesium and B vitamins compared to white rice. 

Beans

Beans and other legumes are an excellent plant-based protein and a fantastic source of soluble fiber, which plays a crucial role in managing cholesterol levels.

Salmon

Salmon is a powerhouse of omega-3 fatty acids, a type of unsaturated fatty acid well-known for its anti-inflammatory properties and ability to decrease triglyceride levels. We recommend trying to eat at least two servings of omega-3 rich fish each week. Salmon is also filled with protein and a good source of vitamin D.

Strawberries

Berries are a terrific source of fiber and anthocyanins, a powerful type of antioxidant, which can help improve blood sugar regulation. Add them on top of low-fat Greek yogurt or oatmeal for a heart-healthy breakfast or snack. Whether it’s strawberries, raspberries, blueberries or blackberries, berries deserve a spot on your plate.

Chicken breast

Skinless, boneless chicken breast is a lean source of protein that fits well into a heart-healthy diet. Compared to fattier cuts of meat, chicken breast is lower in saturated fat, which is beneficial for maintaining healthy cholesterol levels and reducing heart disease risk. Pair chicken with vegetables, beans or fruit — we recommend grilling chicken instead of frying. 

Chocolate chip cookie 

Sweets and treats don’t have to be completely off the table — it’s all about balance. While chocolate chip cookies tend to be high in saturated fat, especially if made with butter and added sugars, you can still enjoy them in moderation. The key is to savor treats without overindulging, as too many can raise LDL cholesterol and spike blood sugar. 

Hummus

Hummus can be a heart-healthy choice as it’s made from olive oil and chickpeas, which are high in fiber, protein and healthy fats. The fiber in chickpeas helps lower cholesterol and manage blood sugar, while the monosaturated fats in olive oil can help reduce LDL cholesterol and lessen the risk of heart disease. Other ingredients like garlic can offer anti-inflammatory benefits, further supporting heart health.

Sean P. Heffron, MD, is an assistant professor in the Department of Medicine, the Leon H. Charney Division of Cardiology, a preventive cardiologist and director of Cardiovascular Fitness and Nutrition at the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart. Heather Hodson Py, RDN, CDN, is a registered dietitian at the same center, which brings together experts who are dedicated to helping people prevent and reverse their risk of heart disease.