3 Foods Cardiologists Always Keep in Their Pantry

Your heart pumps over 2,000 gallons of blood per day, delivering oxygen and nutrients to every cell and organ in your body, picking up waste along the way and sending it to be filtered. Given how important this single organ is, it’s no wonder that keeping your heart healthy is one of the best things you can do for your overall health and well-being. And while heart disease is the leading cause of death in the U.S., there’s a lot you can do to reduce your risk, starting right in your kitchen. Research shows that heart-healthy eating patterns like the Mediterranean diet and DASH diet can help improve key markers for heart health. These diets emphasize whole foods that are rich in fiber, healthy fats, antioxidants and plant-based proteins.

But you don’t have to overhaul your entire diet or break the bank to start supporting your heart. Keeping just a few simple heart-healthy ingredients in your pantry can make it easier to add important nutrients to your everyday meals and snacks. We asked cardiologists for their must-have pantry staples, and chances are you already have a few of them on your shelf. Here’s what they recommend keeping stocked. 

1. Olive Oil

If you’re wondering what oil to grab for roasting vegetables, whisking up marinades and dressings or finishing your pasta, olive oil can be a heart-healthy choice. “I recommend keeping some delicious olive oil close at hand and using it as your primary cooking oil, but also to drizzle it on each of your meals throughout the day,” says Elizabeth Epstein, M.D.

Olive oil has an extensive history of research supporting its role in improving cardiovascular health. A 2022 meta-analysis of 13 studies with over 865,000 participants found a strong relationship between olive oil consumption and a decreased risk of cardiovascular disease. For every 5-gram (about 1 teaspoon) increase in olive oil per day, they found a 4% decrease in cardiovascular disease risk and all-cause mortality. 

“The best nutrition evidence we have supports the Mediterranean diet, which has been tested in several randomized controlled trials and shown to reduce heart attacks, strokes and cardiovascular death by 30 percent,” says Epstein. The liberal use of olive oil may be a key part of the puzzle, with its high levels of anti-inflammatory polyphenols, antioxidants and oleic acid. While any olive oil will offer some benefit, extra virgin olive oil is highest in antioxidant and bioactive plant compounds that may offer additional benefits to your heart.

2. Legume-Based Pasta

You don’t have to skip pasta, even on a heart-healthy diet. “One food I always keep stocked in my pantry is legume-based pasta, such as pasta made from edamame and mung bean, lentils, chickpeas or black beans,” says Danielle Belardo, M.D. Pasta made from legumes is typically higher in protein and fiber than wheat pasta, and can be much more filling. When it comes to heart health, eating more beans and bean-based foods is a safe bet. Multiple studies link legume consumption to improvements in lipid profiles and a reduced risk of heart disease, including one study suggesting that adults who eat legumes four times per week have a 22 percent lower risk of coronary heart disease than those who only eat them once each week. This is partly due to the high amount of soluble fiber found in legumes, which effectively lowers LDL cholesterol and supports steady blood sugar.

If eating whole beans several times a week feels like a big leap from where you’re at, legume-based pasta can be a simple and approachable switch. “It’s nutrient-dense, easy to prepare and aligned with the principles of evidence-based heart-healthy eating,” says Belardo, who emphasizes legume-based pasta’s positive impact on glycemic control, satiety and overall metabolic health. 

3. Oats

Your morning bowl of oatmeal may be doing more for your heart than you realize. Oats are rich in soluble fiber, beta-glucans and anti-inflammatory compounds like phytosterols, all of which help lower cholesterol and support healthy weight management.

“Oats, like all whole, plant-based foods, contain plant sterols, a group of substances made in plants that block cholesterol absorption in the digestive tract,” says Elizabeth Klodas, M.D. Between soluble fiber binding cholesterol in the gut, plant sterols reducing absorption and beta-glucans positively influencing the gut microbiome and cholesterol metabolism, oats are a triple threat against heart disease.

Just be sure to choose whole, minimally processed oats. Research shows they retain more of their fiber, beta-glucans and heart-healthy phytochemicals compared to ultra-processed or highly-sweetened oats and oat-based foods. Luckily, between overnight oats, hot oatmeal, granola, oatmeal pancakes and smoothies, there are endless ways to enjoy them!

Our Expert Take

Heart-healthy eating doesn’t have to include a total pantry makeover. The foods cardiologists always have in their own pantries include simple staples like olive oil, oats and legume-based pasta. Regularly including these foods in a balanced, overall healthy diet may help lower cholesterol, support a healthy weight and protect your heart well into the future.