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April 22, 2026
Birgitta Dunckel
Cardiac surgeon Prof. Ferdinand Vogt explains which 9 foods studies say can protect your heart and help reduce the risk of heart attack
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Prof. Dr. Dr. Ferdinand Vogt
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Our heart beats around 100,000 times a day. Yet many underestimate how much diet influences how healthy our vessels remain – and how high the risk of heart attack or stroke is.
Large studies show: Even small changes in diet can make a huge difference. The well-known Spanish PREDIMED study concluded that a Mediterranean diet can significantly reduce the risk of serious cardiovascular diseases.
Particularly remarkable: Even people over 60 still noticeably benefit from a dietary change.
Which foods really protect the heart and why a change is worthwhile at any age is explained by heart surgeon Dr. Ferdinand Vogt.
Diet directly influences central risk factors – including cholesterol levels, blood pressure, inflammation, blood sugar and bodyweight. Unfavorable eating habits can damage vessels, while a heart-healthy diet actively protects.
"A balanced, heart-healthy diet plays a central role in the prevention of cardiovascular diseases," explains Prof. Ferdinand Vogt.
Even small changes can have big effects:
Particularly well-studied is the so-called Mediterranean diet. The large Spanish PREDIMED study with more than 7,400 participants showed that a Mediterranean diet – supplemented with olive oil or nuts – can significantly reduce the risk of heart attack, stroke, and other serious cardiovascular diseases. The results of the PREDIMED study were reaffirmed in 2018 after a methodological review.
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The so-called DASH diet (“Dietary Approaches to Stop Hypertension”) is also considered particularly effective. It was specifically developed to lower blood pressure – an important factor in preventing heart attacks and strokes.
“Antioxidants from fruits and vegetables help prevent vascular inflammation. Whole grain products and fiber-rich foods keep blood sugar levels stable and prevent strong blood sugar fluctuations, which can be harmful to the heart in the long term,” Prof. Vogt continued.
Also Overweight is considered an important risk factor for heart disease. Nutrition, exercise and a healthy body weight therefore play a central role in heart health.
Many believe that it is too late for changes at some point. But according to experts, this is not true. "Definitely," says Prof. Vogt. "Our body is capable of positively changing even into old age."
Even small changes could bring initial improvements:
“Exercise, healthy muscle mass, and a balanced diet are prerequisites to aging with high quality of life – not just for the heart,” the cardiac surgeon continues.
These foods act like a natural shield for your heart:
Salmon, mackerel, and sardines provide omega-3 fatty acids. These reduce inflammation, improve cholesterol levels, and support blood pressure. Recommendation: 1–2 servings per week.
Walnuts, almonds, and hazelnuts contain healthy fats and antioxidants. A small handful daily can help lower LDL cholesterol.
Blueberries, strawberries, and raspberries are rich in antioxidants. They support vascular health and can positively affect blood pressure.
Spinach, kale, and chard provide potassium, magnesium and nitrate. This combination helps relax the vessels and regulate blood pressure.
Lentils, beans, and chickpeas are rich in fiber and plant-based protein. They ensure stable blood sugar levels and long-term satiety.
Avocados contain monounsaturated fatty acids and potassium. They can increase "good" HDL cholesterol and regulate blood pressure.
Olive oil protects the vessels through its antioxidants and has anti-inflammatory effects. It is a healthy alternative to butter or margarine.
Oats contain soluble fiber (beta-glucans) that bind LDL cholesterol. About 50 grams daily already show measurable effects.
Garlic contains allicin, which has blood pressure-lowering and vasodilating effects. Regular consumption can slow down age-related vascular changes.
The Mediterranean diet and the DASH diet are considered particularly effective because they are rich in vegetables, healthy fats, and fiber.
Above all, trans fats, highly processed foods, too much salt, and sugar.
It is a central factor but works best in combination with exercise, not smoking, and a healthy body weight.
Initial effects on blood pressure and blood sugar can appear within a few weeks.
