Heart-Healthy Foods: 12 Low-Carb Choices to Improve Heart Health

A variety of low-carb foods can significantly improve heart health by lowering cholesterol and blood pressure. These foods not only support cardiovascular function but also bring numerous other health benefits. Below is a list of 12 nutritious options that can be integrated into one’s diet for improved heart health.

1. Avocado  

With a serving size of 3.5 ounces containing 8.5 grams of carbohydrates, avocados are a low-carb fruit packed with fiber, healthy unsaturated fats, and key vitamins. Consuming avocados can lower the risk of cardiovascular disease by reducing cholesterol levels and enhancing blood flow.

2. Salmon  

Salmon, a staple oily fish, has zero carbohydrates per 3.5-ounce serving and boasts high levels of omega-3 fatty acids beneficial for heart health without the high saturated fat content found in red meats.

3. Mackerel  

Another oily fish, mackerel, mirrors salmon with zero carbohydrates per serving and offers a healthy dose of omega-3 fatty acids, helping to lower the risk of cardiovascular conditions.

4. Mushrooms  

Containing 4 grams of carbohydrates per 3.5-ounce serving, mushrooms provide potential heart health advantages by improving cholesterol levels and lowering average blood pressure.

5. Spinach  

With a low carbohydrate content of 2.6 grams per 3.5-ounce serving, spinach is rich in fiber and essential vitamins and supports heart health by helping to lower blood pressure, likely due to its nitrate content.

6. Olive Oil  

Olive oil, a Mediterranean diet staple with zero carbs per tablespoon, offers anti-inflammatory and antioxidant benefits that improve cholesterol and blood pressure, enhancing overall heart health.

7. Raspberries  

Ten raspberries contain just 2.26 grams of carbohydrates and are rich in heart-healthy fiber that lower bad cholesterol (LDL) while increasing good cholesterol (HDL) levels.

8. Oysters  

With 2.7 grams of carbohydrates per 3.5-ounce serving, oysters provide omega-3 fatty acids along with essential vitamins and minerals like zinc and vitamin B12, aiding in reducing blood pressure and cholesterol.

9. Pumpkin Seeds  

With 3 grams of carbohydrates per ounce, pumpkin seeds are packed with fiber, protein, and healthy fats. Regular consumption can reduce heart disease risk and boost magnesium intake, potentially lowering stroke risk.

10. Fat-Free Greek Yogurt  

This versatile dairy option contains 3.6 grams of carbohydrates per 3.5-ounce serving and is linked to improved cholesterol levels, making it a beneficial low-carb choice rich in protein.

11. Tofu  

A versatile plant-based protein, tofu contains 2.8 grams of carbohydrates per 3.5-ounce serving. A diet high in tofu is associated with a reduced risk of heart disease, making it a valuable heart-healthy alternative.

12. Walnuts  

Offering just 3 grams of carbohydrates per ounce, walnuts are effective in lowering LDL cholesterol due to their omega-3 fatty acid content, contributing positively to heart health when consumed regularly.

Incorporating these low-carb foods into your diet can support heart health by lowering cholesterol and controlling blood pressure, while providing a nutritious and balanced approach to maintaining a heart-healthy lifestyle.