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Nutritionists love to beat the meal-planning drum. I would know, I’m one of them!
And while it is true that planning your meals in advance can help you eat healthier in the real world, pre-planning your family’s food isn’t always realistic.
If you’d liketo eat well (but just haven’t yet mastered the art of meal planning with color-coded tabs and itemized Pinterest lists), simply stocking a healthy pantry can be a big step in the right direction.
Want to make your kitchen a one-stop shop of mealtime building blocks? Look to these 15 good-for-you pantry, fridge, and freezer essentials.
If you have a can of chickpeas, you have the makings of all sorts of dinners (and lunches too).
Drain the can and pop the little legumes into soups or stews for extra protein and fiber. Or mash them with lemon juice, fresh dill, and diced celery as the filling for a wrap. Then, of course, there’s the world of chickpea cakes, chickpea tacos, and chickpea salads to choose from.
Leftover chickpeas can be kept in a sealed container in the refrigerator for up to a week, and can even be frozen. For best results, dry canned chickpeas as much as possible, then place them on a baking sheet in a single layer in the freezer. Once frozen, store them in a zip-top bag or other airtight container.
Despite their humble appearance, chickpeas are a veritable powerhouse of nutrition.
There’s a reason chicken has the highest per capita availability of all meats in the U.S. It’s a total fan favorite for innumerable meals, including stir-fries, sandwiches, pastas, soups, casseroles, and more.
Keep boneless, skinless chicken breasts on hand as a protein to build dinner around. Simply add a whole grain (like rice, quinoa, or pasta) and a vegetable (broccoli, green beans, or carrots, perhaps?) and dinner is well on its way.
For a flavor boost, sprinkle pantry staple herbs and spices like dried basil, rosemary, oregano, or garlic powder on your chicken before cooking.
Pardon us while we do a little chicken dance for chicken. It’s just that this meat is so simple to preserve for supplying healthy meals down the road. Raw chicken breast can be frozen in its original packaging (but will be easier to remove individually if you separate breasts into their own foil packets).
Cooked chicken is also extremely easy to freeze. Just place it in an airtight container in the freezer for up to 9 months.
The high-quality complete protein in this poultry choice can support your immune system, help you build muscle, and promote wound healing.
Fresh salmon filets get plenty of homage for their versatility and healthy fats, but smoked salmon is an even easier route to healthy meals.
Because it’s already cooked, it arrives ready for insertion into wraps (try a salmon-kale combo), salads, and pastas. Smoked salmon pairs especially well with the flavors of lemon, dill, smoky paprika, or cream cheese.
Since smoked salmon typically comes in smaller packages, you may not have leftovers to save. If you do, though, you can keep it in a sealed container in the fridge for 1 week (or 1 month in the freezer).
Just like fresh salmon, smoked salmon contains plenty of omega-3 fatty acids, known for their benefits for heart and brain health. It’s also got vitamins A and E, antioxidants that work to combat inflammation. Just beware its high sodium content of 600-1,200 milligrams per 100-gram serving.
If you’re still on the fence about tofu, it’s possible you just haven’t tried it prepared well.
Pressing the liquid out of extra-firm tofu gets it ready for delightfully crispy pan-frying, making it the perfect protein for stir fries, curries, and Asian noodle dishes. Its neutral flavor allows it to take on the essence of whatever sauce or seasoning you apply.
Got leftovers after your pad Thai? Extra-firm tofu should be kept in the refrigerator in sealed packaging 5-7 days or the freezer for 4-6 months.
Don’t fear the ’fu! Though still dogged by myths that it’ll alter your hormones,
In terms of cooking time, red lentils are fairly middle-of-the-road, with typical simmering times around 20-25 minutes. And though you could choose any of several lentil colors (including green, yellow, brown, and black), the red variety has an earthy flavor that’s mild and slightly sweet — just right for daal, an Indian stew featuring tomatoes, onions, and spices. (Try this gingery recipe!)
Cooked lentils can be a companion to next-day sautéed greens or serve as a high-fiber topping for baked sweet potatoes. Or simply refrigerate them in a sealed container for 5-7 days.
As a member of the pulse family, lentils have health benefits galore. Their mix of fiber and antioxidants make them a friend to heart health, and they’re surprisingly high in protein at
For a last-minute dinner fix, there’s nothing like a box of pasta. And if you make it a box of whole wheat spaghetti, you’ll get sturdy, thin (but not too thin) noodles that go with just about everything.
Use whole wheat spaghetti as the base of a Mediterranean-inspired pasta featuring sun-dried tomatoes, artichokes, and olives. Or let it soak up a jarred or homemade pesto, plus cannellini beans and fresh arugula.
Extra uncooked whole wheat spaghetti needs no special storage instructions, but the cooked kind needs to be refrigerated. (You can keep it there for 3-5 days.) Cooked pasta can also be frozen, but might come out mushy when reheated.
Whole wheat spaghetti has a sizable dose of fiber, which helps regulate digestion, may promote healthy weight maintenance, and can help reduce cholesterol.
When you need a grain in a casserole, stir-fry, or grain salad, try fluffy, nutty quinoa. It makes a nice change from the usual rice. Simply boil quinoa in a 1:2 ratio with water or broth, then simmer about 20 minutes or until tender.
Once you’ve cooked and fluffed quinoa for one meal, it can go on to provide carb-y substance in other meals, too. Store it in the fridge in a sealed container for up to 1 week and pull it out whenever you’re ready to reuse it in salad (like this intriguingly fruity one) or stuffed grilled zucchini.
Take your pick of quinoa’s numerous health benefits! Its fiber helps keep you full, can promote weight loss, and promotes healthy bowel movements. Then there’s its substantial protein content, its anti-inflammatory flavonoids, and its high levels of magnesium, manganese, copper, and other micronutrients.
In your efforts to stock your pantry for healthy meals, don’t forget breakfast! In under 2 minutes in the microwave, quick-cooking oats become a palette for morning add-ins like sliced banana, peanut butter, blueberries, pepitas, or protein powder. No two bowls need ever be alike.
A bowl of leftover oatmeal isn’t likely to appeal the next day — but even a small amount of extra dry quick-cooking oats can get put to good use. Sprinkle some into muffins or add it to meatloaf for sturdiness.
Oats take their place in the pantheon of so-called “superfoods” for good reason. Their soluble fiber has been linked to
Veggie, chicken, beef — not sure which broth to choose? You may want to try bone broth, an all-purpose choice that works well with all sorts of flavors. (Though all are made from animal bones, some bone broths are also steeped with additions like herbs, spices, and vegetables.)
Bone broth can create hearty soups and savory sauces, and it’s a great alternative to water for cooking rice and quinoa. Feel free to substitute it in recipes that call for other types of broth, like beef taco soup, chicken a la king, or even mac and cheese.
After opening, you can keep bone broth in its original packaging in the refrigerator for 4-5 days. Or freeze it by pouring it into ice cube trays for easy small portions.
Though bone broth may not be the miracle food some people claim, it does have promise for promoting health.
Because it’s made by simmering animal bones, it contains collagen, glucosamine, and chondroitin,
Sweet potatoes’ earthy flavor pairs well with spices like cinnamon, nutmeg, and ginger, and their culinary versatility shines in global cuisine from Mexican to Indian dishes. Add cooked diced sweet potatoes to tacos, curries, or pasta. Or pop them in the oven whole as a reliable baked side dish.
In a zip-top bag, leftover mashed sweet potatoes will keep in the fridge for 3-5 days. Save them for a novel, nutritious addition to smoothies or muffins.
The ample potassium in sweet potatoes keeps nerves and muscles firing properly, while their soluble fiber helps lower cholesterol and steady blood sugar.
Keeping a bag of spinach in the freezer is a surefire route to healthy, easy meals. Egg dishes like quiche and frittatas, spinach lasagna, and even smoothies are all just waiting for the veggie goodness of frozen greens.
Frozen spinach that’s been cooked can stay refrigerated for 3-5 days.
Spinach is famous for its high levels of iron, the mineral that helps oxygenate blood. But it’s also quite high in fiber and the antioxidants lutein and zeaxanthin, which support eye health.
Pizza, pasta, salads — fresh tomatoes make their way into so many best-loved meals. Keeping smaller grape tomatoes on hand lets you create your tomato-y favorites with less slicing and dicing.
One delicious way to hang onto leftover grape tomatoes even longer: Roast them! Bake the fruits with a drizzle of olive oil and sprinkle of salt and pepper at 400°F for about 40 minutes, stirring halfway through.
Estimates vary on how long roasted tomatoes will keep in the fridge (some say up to 2 weeks). Use your senses to assess whether they’re still good for use.
Grape tomatoes are a well-rounded fruit in more ways than one! They contain the antioxidant lycopene, famous for its role in reducing the risk of heart disease and cancer. Plus, they’re a significant source of folate, potassium, and vitamins C and K.
How many recipes start with a drizzle of olive oil? Too many to mention — but we’ll list a few! Tasty ideas for EVOO include dipping sauces (like this garlicky kale and spinach dip), a dinnertime hash (like this one with pastrami), or an appetizing crostini.
When it comes to storing olive oil, you really only need to know one thing: Keep the oil in a cool, dark place in a dark or opaque bottle. It’ll stay good for up to 2 years.
Olive oil’s monounsaturated fatty acids (MUFAs) have lots to offer for health.
Onions equate to a savory flavor boost in just about any recipe. Sauté them in a little olive oil as the foundation for rice pilaf or French onion soup, or include their caramelized sweetness in a blend of roasted vegetables.
Onions will keep on the countertop for weeks, but once you’ve removed their skin and sliced into them, it’s best to store them in a zip-top bag or other sealed container in the fridge. Leftovers can garnish hamburgers, falafel, or wraps.
Some research shows that onions have antimicrobial properties, helping to defend you against infections.
Apples have long been a lunchbox staple, but lunch isn’t the only meal they’re good for. Consider diced apple as an oatmeal add-in, fry apples to complement pork chops, or make a quick fruit salad to accompany breakfast for dinner.
One of apples’ top selling points is their longevity. In the refrigerator, they can last up to 6 weeks!
Vitamins C, potassium, fiber, and antioxidants like quercetin, catechin, and chlorogenic acid mean apples are a boon for overall health.
When you have healthy tools at your disposal, you can toss together meals that require minimal effort and fill you up with wholesome nutrients. Stock the kitchen with these 15 basics to take the mental gymnastics out of mealtime.
Sarah Garone is a nutritionist, freelance writer, and food blogger. Find her sharing down-to-earth nutrition info at A Love Letter to Food or follow her on Twitter.
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Your heart is a complex organ that works continuously to provide your body with a constant supply of oxygenated blood (
It’s part of the cardiovascular system, which also includes arteries, veins, and capillaries (
One of the most important ways to keep your cardiovascular system healthy is by following a nutritious diet low in foods and beverages linked to poor heart health and increased cardiovascular disease risk.
In fact, research suggests that diet may be the most preventative factor in heart disease-related death, which accounts for one-third of global mortality (
Fortunately, following a heart-healthy diet can significantly reduce your risk of heart disease-related death and may even reverse heart disease risk factors, including high blood pressure, high blood sugar, and high blood fat levels (
In this article, I will explain how diet impacts heart health and share evidence-based ways to reduce heart disease risk and promote optimal cardiovascular health using simple, realistic dietary changes.
Your diet affects the health of every part of your body, including your heart.
After all, food provides the nutrients your body needs to function optimally, including protein, carbohydrates, fats, vitamins, and minerals (
The foods and beverages you consume on a daily basis may affect heart health, either positively or negatively, which is why diet is considered a modifiable risk factor for heart disease.
Heart disease risk factors are categorized as modifiable or non-modifiable.
Diet falls into the modifiable category because it’s something that you can change. Other modifiable heart disease risk factors include:
People can modify their diet in order to improve and protect the health of their heart. Your dietary choices can either increase or decrease your risk of some of these risk factors like obesity, high blood pressure, and high blood fat levels.
On the other hand, family health history and age fit into the non-modifiable risk factor category because they can’t be changed (
Hypertension, or high blood pressure, occurs when there’s a persistent elevation in the pressure measured within the large arteries (
Hypertension is currently defined as systolic blood pressure (the top number) of 130mmHg or higher and/or diastolic blood pressure (the bottom number) of more than 80 mmHg (
Keeping your blood pressure within a healthy range is critical for heart health.
High blood pressure can damage blood vessels and narrows arteries, which increases the workload on your heart. This can lead to an enlarged heart and increase the risk of heart failure (
Diet is an important part of keeping your blood pressure at a healthy level, since some nutrients — including sodium, potassium, and magnesium — affect blood pressure regulation (
While diets high in calories, sugar, and salt can lead to high blood pressure, diets rich in nutritious foods like vegetables, nuts, olive oil, and fish can help promote healthy blood pressure regulation and may even help reduce high blood pressure (
One review of 28 studies found that avoiding foods linked with high blood pressure, like sugar-sweetened beverages and processed meat, was associated with 44{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} lower risk of hypertension (
Elevated levels of blood lipids (fats), including high levels of low density lipoprotein (LDL, or “bad”) cholesterol, can negatively affect heart health and increase your risk of heart disease (
Managing blood lipid levels is essential for keeping your heart healthy. Elevated levels of cholesterol and triglycerides can contribute to atherosclerosis — the accumulation of plaque along the artery walls.
Elevated LDL cholesterol is a major risk factor for atherosclerosis.
When LDL levels get too high, it can lead to a buildup of plaque in the arteries, which contributes to inflammation and increases the risk of heart disease (
Having elevated triglyceride levels can also contribute to atherosclerosis and raise your risk of heart disease (
Maintaining a healthy diet is one of the most important ways to manage blood fat levels.
Dietary patterns high in fiber-rich plant foods and low in added sugar and highly processed foods have been consistently associated with healthy blood fat levels and lower heart disease risk (
Having elevated blood sugar and insulin resistance can take a serious toll on the heart.
High blood sugar can cause an accumulation of compounds called advanced glycation end-products (AGEs) and create oxidative stress, which damages the cardiovascular system and causes blood vessel dysfunction (
Insulin resistance — when cells don’t respond appropriately to insulin and therefore can’t take up sugar from the bloodstream — also leads to cellular dysfunction, inflammation, and oxidative stress, which harm the heart (
That’s why diabetes is considered an independent risk factor for heart disease. In fact, people with diabetes are at two to four times the risk of developing coronary artery disease (CAD) and heart attack (
Diet plays a critical role in both the prevention and management of type 2 diabetes. Dietary patterns high in ultra-processed foods and added sugar are significantly linked to an increased risk of type 2 diabetes and insulin resistance (
Remember that the term “processed foods” includes a wide variety of products, many of which are more convenient and less expensive than other foods. Not all foods that undergo processing are considered unhealthy or harmful. Learn more here.
Obesity is considered a major risk factor for heart disease (
Having too much body fat may contribute, both directly and indirectly, to heart disease.
The accumulation of body fat puts strain on the muscles of the heart, known as the myocardium, and can trigger the development of fibrosis, or a scarring of the heart tissue. This can lead to cardiac dysfunction and increase the risk of heart failure (
Additionally, obesity may increase the risk of high blood pressure, high blood lipid levels, and diabetes, which are considered major risk factors for heart disease (
Importantly, even in people who aren’t considered obese, having abdominal adiposity (or too much fat in the abdomen) can increase heart disease risk. Abdominal adiposity is usually measured by waist circumference (WC) (
A higher WC indicates visceral adiposity, or a high level of body fat surrounding the organs in the abdominal cavity, which can promote systemic inflammation and contribute to atherosclerosis — the buildup of fatty deposits along artery walls (
Overconsumption of calories causes you to gain body fat, which can lead to obesity over time.
The standard Western diet, which is rich in calorie-dense foods like fried foods, sugary foods and beverages, and highly processed snack foods is significantly linked with obesity and heart disease risk (
Summary
Your diet can either increase or decrease your risk of heart disease risk factors, including obesity, high blood lipid levels, high blood pressure, and type 2 diabetes.
Diets rich in ultra-processed foods and added sugar can damage heart health and increase the risk of health conditions that contribute to heart disease development like high blood pressure and type 2 diabetes.
However, other dietary patterns can help promote heart health and protect against heart disease.
Through decades of research, scientists have narrowed down which diets are most associated with a healthy heart and low risk of cardiovascular disease.
The Mediterranean diet is perhaps the most studied diet when it comes to heart health. It’s based on the diets of people living in countries along the coast of the Mediterranean Sea, including Italy, southern France, Greece, and Spain (
Mediterranean dietary patterns are generally high in plant-based foods like beans, vegetables, fruits, whole grains, seafood, and healthy fats like olive oil and nuts. These diets are generally low in ultra-processed foods, red and processed meats, and added sugar (
Research shows that people who follow Mediterranean-style diets have much lower rates of heart disease and heart disease-related death than people who follow Western dietary patterns (
Some studies have found that adherence to a Mediterranean-style diet could decrease the risk of heart disease by as much as 40{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} (
The Mediterranean diet has also been shown to improve heart health and survival in those with existing heart disease (
For example, a study including 939 people with heart disease found that those who were randomized to follow a Mediterranean diet high in extra virgin olive oil for 7 years had decreased atherosclerosis progression (
Those who followed a low fat diet had no changes to atherosclerosis progression (
These benefits may be attributed to the Mediterranean-style diets’ emphasis on nutrient-dense foods like vegetables, fruits, beans, nuts, and seafood.
These foods help reduce the risk of heart disease risk factors like obesity, high blood pressure, high blood sugar, and high blood fat levels.
In addition to the Mediterranean diet, some plant-based diets of different types, including vegetarian and vegan diets, are strongly associated with improved heart health and decreased heart disease risk.
For example, a 2021 review that included data on 410,085 people found that greater adherence to a plant-based diet was associated with a 8.1{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} reduction in heart disease-related death and a 10.2{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} reduction in heart disease development (
Another 2021 review that included 10 studies involving 698,707 people found that, compared with people with the lowest adherence, people with the highest adherence to plant-based diets had a 16{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} lower risk of heart disease (
However, not all plant-based diets offer the same benefits. Plant-based diets high in refined grains, sugar-sweetened beverages, and highly processed snacks are still associated with higher risks of cardiovascular disease (
Other diets, such as the high fiber Dietary Approaches to Stop Hypertension (DASH) diet, have been linked with reduced heart disease risk as well (
In general, diets that are most associated with improved heart health outcomes are high in plant foods like vegetables, fruits, beans, nuts, and seeds, and low in ultra-processed foods, processed and red meats, and added sugar.
Summary
Certain dietary patterns rich in plant foods like the Mediterranean diet and vegetarian diets are considered cardioprotective and may help reduce your risk of developing heart disease.
Research suggests that diets high in specific foods, including vegetables, fruits, whole grains, legumes, and fish, could benefit heart health and reduce the risk of heart disease.
For example, diets rich in vegetables and fruits have been consistently linked with improved heart health outcomes and reductions in heart disease risk factors like high blood pressure and diabetes (
Of course, it’s your diet as a whole that matters most when it comes to disease prevention, but regularly consuming the following foods can benefit the health of your heart and promote overall wellness.
All fruit is beneficial for heart health, but citrus fruits, apples, pears, and berries may be especially cardioprotective. Fruits are high in fiber, vitamins, minerals, and antioxidant and anti-inflammatory compounds like anthocyanins (
Following a vegetable-rich diet can help protect your heart.
Some studies suggest that onions, garlic, cruciferous vegetables, leafy green vegetables, and carrots may have greater heart health benefits compared with other vegetables, though all vegetables are heart-healthy (
Seafood is high in nutrients like omega-3 fats, which benefit cardiovascular health.
A 2020 review found that each 100-gram increase in fish consumption was associated with a lower risk of coronary heart disease, heart attack, and heart failure (
Beans and lentils are loaded with fiber and minerals like magnesium and potassium, which are essential to cardiovascular health. Studies show that legume-rich diets are associated with lower rates of heart disease (
However, more research is needed.
Whole grains like quinoa, brown rice, and oats are high in fiber and other nutrients associated with improved heart health. Replacing refined grains with whole grains may help reduce heart disease risk (
Adding sources of healthy fats like olive oil, olives, nuts and seeds, fatty fish, and avocado to your diet may help improve heart health. Olive oil, an important part of Mediterranean-style diets, seems to be especially cardioprotective (
Using certain spices regularly may benefit heart health. Studies show that spices like turmeric, garlic, saffron, and ginger have powerful anti-inflammatory effects and may help reduce heart disease risk factors (
Following a diet rich in the foods listed above while limiting your intake of foods that can harm heart health is one way to take care of your cardiovascular system and reduce your risk of heart disease.
Summary
A diet rich in fruits, vegetables, legumes, fish, whole grains, and healthy fats like olive oil can protect the health of your cardiovascular system.
If you’re concerned about your heart health and want to follow a healthier diet in order to reduce your risk of cardiovascular disease, there are simple ways to make your diet more heart-healthy.
For example, adding more fiber into your diet by increasing your intake of fiber-rich foods like fruits, vegetables, and beans is an easy and delicious way to improve heart health (
Here’s a 3-day heart-healthy meal plan to help get you started.
Following a diet rich in nutrient-dense foods like the ones above while limiting foods and beverages associated with negative heart health outcomes can help keep your cardiovascular system healthy and reduce your risk of heart disease.
Summary
A heart-healthy diet should consist of whole, nutrient-dense foods, particularly fruits and vegetables.
Whether you want to support treatment for an existing heart disease or reduce your risk of developing heart disease, there are many simple ways to protect your cardiovascular system through diet and lifestyle modification.
Here are some evidence-based diet and lifestyle tips for heart health.
Smoking significantly increases your risk of developing heart disease and can worsen heart disease symptoms. If you currently smoke, consider quitting (
If you need help and resources to do so, visit smokefree.gov.
Diets high in fiber have been linked to improved heart health and decreased heart disease risk. Try eating more high-fiber foods like fruits, vegetables, nuts, seeds, and whole grains (
Leading a sedentary lifestyle could increase your risk of developing heart disease. Make an effort to sit less and move more, if you can, by going for regular walks or engaging in other exercise you enjoy (
Fats are satisfying and make meals taste delicious. Focus on eating more sources of healthy fat like olive oil, avocados, nuts, seeds, nut butter, and fatty fish.
Studies show that certain dietary supplements — specifically fish oil and magnesium — may help lower heart disease risk, especially for those with heart disease risk factors like type 2 diabetes and high blood pressure (
Some foods and drinks like fast food, sugary beverages (such as soda), processed meats, and refined grains appear to negatively affect heart health (
Do your best to consume these only in small amounts, especially if you’re at risk of developing heart disease.
Chronic stress negatively affects the body in many ways and may even increase the risk of heart disease. Learning ways to manage or relieve stress whenever possible is a smart way to care for your heart (
In addition to the tips listed above, there are many other ways to protect your heart health, including getting enough sleep and limiting your alcohol intake.
Summary
Quitting smoking, eating more fiber-rich foods, managing stress, and sitting less (if you can) are just some of the ways to promote heart health through diet and lifestyle modification.
Studies show that your diet can either increase or decrease your risk of developing heart disease.
While diets high in ultra-processed foods and added sugar have been associated with increased risk, dietary patterns high in fiber-rich plant foods like fruits and vegetables, fish, and healthy fats like olive oil can support heart health.
Whether you’re living with heart disease or simply trying to reduce your risk of developing cardiovascular disease in the future, making a few simple dietary changes can have a profound effect on your heart health.