When it comes to heart health, diet doesn’t outdo exercise, but this food helps

By Meghan McCallum | Fact-checked by Barbara Bekiesz

Published February 20, 2025

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“Legumes can help lower blood pressure and improve cholesterol levels, indirectly supporting a healthy heart rate.” – Teresa Eury, MPH, RDN, LDN

When it comes to heart health, diet plays a crucial role – and one type of food in particular has gained attention for its potential benefits.

In a 2012 study, consumption of legumes (beans, chickpeas, lentils, peas), which have a low glycemic index (GI), was shown to provide heart benefits to individuals with type 2 diabetes mellitus (DM).[1] The researchers reported that “incorporation of legumes as part of a low-GI diet improved both glycemic control and reduced calculated [coronary heart disease] risk score in type 2 DM.”

Resting heart rate, considered an important indicator of cardiovascular health, was also highlighted in the study results. The researchers noted the positive effect of legumes on heart rate, among other factors: “Increased legume consumption as part of a low-GI diet lowered HbA1c values, BP, heart rate, and estimated absolute CHD risk.”

Continue reading for more information on promoting heart health through legumes and other dietary choices.

How diet supports heart health

In addition to exercising regularly, patients can boost cardiovascular health through their food choices. “A healthy diet plays a key role in supporting heart health by balancing the autonomic nervous system, reducing inflammation, and improving vascular function,” says Teresa Eury, MPH, RDN, LDN, Clinical Registered Dietitian at Cleveland Clinic Indian River Hospital in Vero Beach, Florida.

Nutrition can provide a variety of cardiovascular benefits. Eating nutrient-rich foods, especially those with omega-3 fatty acids, can “widen blood vessels (vasodilation), which can help lower blood pressure,” Eury explains. In turn, she adds, these foods “allow blood to freely flow through the body, as well as assist with lower oxidative stress, which can promote a better heart rate.”

What role do legumes play?

Legumes are an excellent food choice with a range of benefits, as they contain “plant-based protein, fiber, and key heart-healthy minerals crucial for cardiovascular health, like potassium and magnesium,” Eury says.

Eury notes that the 2012 study results suggest that legumes “can help lower blood pressure and improve cholesterol levels, indirectly supporting a healthy heart rate.” However, she notes, “more research is needed to determine a direct causal relationship between legumes and resting heart rate reduction.”

Additional heart-healthy food choices

For optimal cardiovascular health benefits, Eury recommends:

legumes (lentils, black beans, chickpeas)
leafy greens
omega-3 fatty acids (fatty fish, ground flaxseeds, walnuts)
potassium and magnesium (spinach, bananas, avocados)
antioxidants and polyphenols (green tea, dark chocolate, berries)

Additionally, Eury advises that patients “reduce alcohol, processed foods, excess caffeine, saturated fat, and added sugars.”