Cardiologists Are Begging You To Add These 3 Budget-Friendly Foods to Your Grocery List for Better Circulation originally appeared on Parade.
Cardiovascular disease is the leading cause of death in the U.S. and the world, making it an important health condition to try to prevent. But cardiovascular disease is made up of a complicated group of conditions, so it’s often difficult to pin down just one cause. Still, cardiologists say that the right diet can help lower your risk.
“A heart-healthy diet is an essential component to improved cardiovascular health,” says Dr. James D. Mills, MD, director of General & Preventive Cardiology at Rutgers Robert Wood Johnson Medical School. Cardiovascular health involves several elements, but good circulation is crucial to supporting your heart and lowering the risk of blood clots.
The American Heart Association (AHA) provides a lot of guidance on the best eating plan to follow to support cardiovascular health, but there’s a lot of advice to wade through.
If you’re interested in revamping your diet and want to make quick and easy dietary changes, cardiologists say there are a few foods that can give you a lot of bang for your buck. Bonus: These are budget-friendly, too.
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The Best Budget-Friendly Foods for Circulation
The AHA urges people to eat a plant-forward diet for good cardiovascular health. That’s why beans, beets, and berries are good options to add to your grocery cart, according to cardiologists.
All of these foods provide a variety of nutritional benefits, along with specific elements that make them good for the cardiovascular system, according to Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.
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Beans
“Beans are a good, well-rounded food source,” Dr. Chen says. There has been a big push in the dietary community for Americans to eat more beans. A report released in 2024 from an advisory committee to the United States Department of Agriculture (USDA) suggests adjusting the Dietary Guidelines for Americans to recommend that people have at least 2.5 cups of beans and lentils a week. (Current recommendations suggest having 1.5 cups of beans and lentils a week.)
“Rich in soluble fiber, magnesium, and plant-based protein, beans help lower LDL (“bad”) cholesterol and improve blood vessel function,” says Dr. Ragavendra Baliga, MBBS, a cardiologist at The Ohio State University Wexner Medical Center. They also have a low glycemic load, meaning they won’t cause blood sugar spikes, he says. The magnesium in beans, along with their potassium content, helps to regulate blood pressure, too, points out Dr. Catherine Weinberg, MD, director of Adult Congenital Heart Disease at Northwell’s Lenox Hill Hospital.
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Beets
Beets are also a circulation-friendly food, according to Dr. Mills. “Beets contain nitrates, which lead to higher levels of circulating nitric oxide,” he says. Nitric oxide helps widen blood vessels, ultimately improving their function, Dr. Mills explains. “They also have anti-inflammatory and antioxidant effects,” which can support circulation even more, says Dr. Anne B. Curtis, MD, cardiologist and professor at the University at Buffalo Jacobs School of Medicine and Biomedical Sciences.
Berries
Berries also help your body produce nitric oxide, Dr. Weinberg says. “That tells your blood vessels to relax and widen,” she says. Berries are packed with polyphenols—compounds that act like antioxidants—and can help to reduce inflammation in the body, Dr. Baliga says. Chronic inflammation is linked to a range of serious health conditions, including cardiovascular disease.
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Other Foods to Eat for Good Cardiovascular Health
There are a few other things to keep in mind around your diet if you’re trying to support good circulation and cardiovascular health as a whole. Dr. Weinberg suggests focusing on an anti-inflammatory diet, like the Mediterranean diet. “Include omega-rich fatty fish, plenty of colorful vegetables and olive oil as your primary fat,” she says. “Sprinkle in some daily nuts and seeds for their heart-protective compounds. Try adding fermented foods like yogurt and kimchi, as emerging research connects gut health with heart health.”
It’s best to limit ultra-processed foods, too, Dr. Chen says. These often have higher amounts of sodium and fat, with minimal nutritional value, he points out. “Try to avoid these as much as possible,” Dr. Chen says.
Dr. Baliga also suggests focusing on whole foods, limiting added sugars and sodium, and being aware of portion sizes. “What we eat is as important as how consistently we eat it,” he says.
It may take some tinkering to find the best diet for you, Dr. Weinberg says. “The key to lasting success is the ‘smart swap,’” she says. “Instead of feeling deprived by just cutting out unhealthy foods, actively find satisfying and healthier replacements. This approach is what makes a heart-healthy diet sustainable.”
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Sources:
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Dr. James D. Mills, MD, director of General & Preventive Cardiology at Rutgers Robert Wood Johnson Medical School.
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Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA
Cardiologists Are Begging You To Add These 3 Budget-Friendly Foods to Your Grocery List for Better Circulation first appeared on Parade on Aug 3, 2025
This story was originally reported by Parade on Aug 3, 2025, where it first appeared.
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