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We Asked 3 Cardiac Experts About the Best Dinner for Heart Health and They All Said the Same Thing

By Emily Laurence Sardinha Parade - Health Stories
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If you're 60 or older, you very likely know at least one person who has faced a heart health issue.

According to research published in the Journal of Cardiovascular Development and Disease, cardiovascular disease affects roughly 75% of adults between the ages of 60 and 79 and up to 86% of people 80 and older. On top of that, heart attacks also become more common after 60.

While it's important to be aware of how heart health risks change as we age, it may put your mind at ease to know that heart health is widely controllable. According to the World Heart Federation, an estimated 80% of cardiovascular disease is preventable through diet and lifestyle habits.

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Maybe you're already familiar with the types of diets that are recommended for heart health. The Mediterranean diet and the DASH diet are two eating plans in particular that cardiologists regularly recommend for supporting the heart through diet. But it's one thing to know what these diets recommend; knowing what it actually looks like and following through when it comes to using the guidelines to craft your meals is something else entirely-and that's the part that matters most.

With that in mind, we asked two cardiologists and one cardiac dietitian about what the best dinner for heart health actually looks like. All three heart health experts had the exact same answer.

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The Best Type of Dinner for Heart Health, According to 3 Cardiac Experts

When asked what should be prioritized the most at dinnertime, all three experts had the exact same answer: fiber. "If you're building a heart-healthy dinner, fiber should take center stage," says Monica Kelly, RD, CDN, a cardiac dietitian and wellbeing manager at Montefiore Einstein.

Kelly explains that fiber helps pull excess cholesterol out of the body. If you want to lower your cholesterol, making your meals fiber-forward is a great way to do it. "Fiber also keeps blood sugar steady and supports a healthy gut, both of which play a role in protecting your heart," Kelly says.

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Dr. Christopher Davis, MD, FACC, the chief cardiologist at Humann, explains that fiber supporting gut health also means it's good for the heart.

"Fiber feeds beneficial gut bacteria, which produce compounds called short-chain fatty acids," he says, adding that short-chain fatty acids reduce inflammation, improve insulin sensitivity, support cholesterol metabolism and enhance nitric oxide production. "Nitric oxide is essential for vascular health-it allows blood vessels to relax, improves circulation and helps regulate blood pressure."

On top of all this, Kelly says that meals built around high-fiber foods also tend to be more filling, so you feel satisfied without overeating. That means that if one of your health goals is maintaining a healthy weight, prioritizing fiber is key.

"Fiber is genuinely one of the most powerful tools we have for cardiovascular health, and it's chronically underappreciated," says Dr. Sanjay Bhojraj, MD, FACC, an interventional cardiologist and functional medicine doctor. "A plate built around vegetables, legumes and whole plant foods creates a slower, more controlled response after the meal. That's exactly what your heart is asking for."

Other Nutrients To Prioritize for Heart Health

After fiber, all three heart health experts say that the next most important nutrient is omega-3 fatty acids. Dr. Davis explains that these healthy fats help improve endothelial function and lower inflammation. Kelly adds that omega-3 fatty acids help lower LDL cholesterol too.

Protein is also important for heart health, the experts say. "Protein matters, but it must come from clean, quality sources. It stabilizes blood sugar, preserves muscle mass and keeps you satiated. People forget that muscle is a major metabolic organ. It directly impacts insulin sensitivity, which is central to cardiometabolic health," Dr. Bhojraj says.

Related: 7 Foods Cardiologists Always Eat for Heart Health

Besides these big three heart-healthy nutrients, all three experts say that other nutrients, like potassium and magnesium, are important for heart health too. As long as you're eating a varied diet rich in fiber, omega-3 fatty acids and protein, you'll likely be consuming these nutrients by default.

For example, Dr. Bhojraj points out that potassium is found in fiber-rich leafy greens and sweet potatoes. And magnesium, which is important for balanced blood pressure and heart rhythm, is found in fiber-rich bananas and leafy greens, as well as protein- and omega-3-rich pumpkin seeds and flaxseeds.

What a Cardiologist-Approved Dinner Actually Looks Like

Now that you know what nutrients to prioritize at dinner (or any meal, for that matter), it's important to know how to turn this guidance into an actual meal.

Remember how fiber should be the main priority at dinner? All three experts say that literally half your dinner should consist of fiber-rich foods. Kelly explains that some examples of this include vegetables, beans, whole grains and lentils.

Many foods aren't just rich in one nutrient. For example, beans and lentils are high in fiber, omega-3 fatty acids and protein. Nutrient-dense foods like these are great ingredients to build your dinners around.

To get enough omega-3s, Dr. Davis says to incorporate foods like fish, avocado, nuts and seeds into your dinner. He adds that cooking with olive oil is a great way to add omega-3s to your meals.

Fish is another food that checks more than one nutrient box because it's also high in protein. All three experts say that other heart-healthy proteins that can be incorporated into dinner include skinless poultry, tofu, beans, lentils and chickpeas.

To flavor your dinners, Dr. Davis suggests using spices and herbs like garlic, rosemary, black pepper and turmeric. All of these herbs-and many more-are rich in antioxidants, which lower inflammation. When you use herbs like these to flavor your food, you'll likely find yourself using less salt, which is key for heart health because a diet high in sodium increases blood pressure. With so many other flavorful herbs at your disposal, you won't even miss it.

One of Dr. Bhorjraj's favorite dinners that follows these guidelines is salmon with a generous portion of roasted vegetables, such as broccoli, Brussels sprouts, carrots or zucchini. He adds a side of lentils or quinoa with avocado and pumpkin seeds, and drizzles olive oil over everything. "That's it. High fiber, quality protein, healthy fats, rich in potassium and magnesium and phytonutrients, and it's satisfying without sending blood sugar on a rollercoaster," he tells Parade.

Kelly's go-to dinner is also salmon, roasted veggies and a side of quinoa or whole grains. "This meal hits all the right notes: fiber, healthy fats, lean protein and plenty of color," she says.

Fish, veggie and quinoa is Dr. Davis's go-to dinner, too. Often, he likes to add sweet potato to his meal because of its high potassium and magnesium content. And he uses lots of herbs to give his dinner lots of flavor (and extra antioxidants).

"A heart-healthy dinner doesn't have to be complicated. When you build your plate around plants, add healthy fats and keep things simple, you're already doing your heart a favor," Kelly says. As long as you follow those guidelines, your meal is sure to be cardiologist-approved.

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This story was originally published May 14, 2026 at 2:25 PM.

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