A simple food ingredient can make a big difference when it comes to heart health. Cardiologists insist that one pantry staple stands out for its proven benefits, and it’s something many households already keep in their kitchens. This everyday food has been linked to better cardiovascular outcomes and is a key player in one of the world’s most recommended eating patterns.
While heart disease remains the leading cause of death in the US, small and consistent dietary choices can play an important role in prevention. According to experts, you don’t need a complicated diet overhaul to support your heart—just keeping the right items on hand can help you make healthier decisions day after day.
What’s the one food cardiologists always keep stocked?
For cardiologist Elizabeth Epstein, M.D., olive oil is the must-have item she never runs out of at home. She recommends using it not only for cooking but also as a daily finishing touch on meals. Beyond flavor, olive oil has a strong research record linking it to better cardiovascular health. A 2022 meta-analysis involving over 865,000 participants found that just one extra teaspoon a day was tied to a 4% reduction in cardiovascular disease and overall mortality.
Epstein pointed out to Eating Well that the Mediterranean diet, known for reducing heart attacks, strokes, and cardiovascular deaths by 30%, relies heavily on olive oil as a central ingredient. Extra virgin olive oil in particular is rich in polyphenols, antioxidants, and oleic acid, all of which may offer protective benefits for the heart.
She notes that this oil is more than just a cooking base—it can be drizzled on vegetables, added to salads, or even used to finish cooked grains. In each case, it provides a boost of healthy fats that support cardiovascular health while keeping meals satisfying and flavorful. That combination of taste and science-backed benefits makes olive oil an essential food in her kitchen.
The evidence is clear: incorporating olive oil daily is one of the simplest, most practical steps people can take to support long-term heart health. It’s an ingredient that doesn’t require big lifestyle changes but delivers measurable results over time.
Other heart-healthy staples doctors recommend
Besides olive oil, there are a few other foods cardiologists suggest keeping stocked. These ingredients are easy to prepare, versatile, and packed with nutrients that support heart health. Regularly including them in your diet can help manage cholesterol, improve blood sugar control, and promote overall cardiovascular wellness.
Legume-Based Pasta
Legume-based pasta, made from lentils, chickpeas, black beans, or edamame, is a smart alternative to traditional wheat pasta. These varieties are naturally higher in protein and fiber, which help keep you full for longer and support stable blood sugar levels. Regular consumption of legumes is also linked to improved cholesterol profiles, including lower LDL cholesterol, and a reduced risk of heart disease.
Swapping in pasta made from legumes is a simple and approachable way to eat healthier, especially for those who don’t usually include whole beans in their meals. It blends easily into everyday dishes while offering the same heart-protective benefits associated with legumes.
Oats
Oats provide a powerful triple advantage for heart health: soluble fiber binds cholesterol in the gut, plant sterols help reduce its absorption, and beta-glucans support cholesterol metabolism. Working together, these components make oats an effective ally for lowering cholesterol levels and aiding in healthy weight management.
Opting for whole and minimally processed oats is key, since they retain more fiber, beta-glucans, and nutrients than highly processed or sweetened versions. Whether enjoyed as hot oatmeal, overnight oats, smoothies, or granola, they are versatile and easy to incorporate into daily meals.