Top 4 Frozen Foods for Heart Health Recommended by a Cardiologist and a Nutrition Researcher

Heart-healthy eating focuses on foods rich in fiber, antioxidants, healthy fats, vitamins, and minerals. Frozen options can retain these nutrients, offering a convenient and nutritious way to maintain a heart-friendly diet. Consider keeping berries, spinach, salmon, and edamame in your freezer.

Prioritizing heart health is important at any age. This includes regular exercise, managing stress, getting quality sleep, and consuming nutrient-rich foods that support cardiovascular function, such as omega-3 fatty acids, fiber, antioxidants, and essential vitamins and minerals. While fresh produce and seafood are commonly seen as the gold standard, frozen foods can be just as beneficial.

Freezing preserves vitamins and minerals, and frozen foods are especially useful on busy days when fresh options arent available, explains Krutika Nanavati, Ph.D., a nutrition researcher. They also help reduce food waste and make it easier to maintain a consistent heart-healthy diet throughout the year.

Taking care of your heart can lower the risk of heart disease, stroke, and high blood pressure. A heart-healthy lifestyle also supports other organs, boosts energy, and helps prevent chronic conditions like diabetes and kidney disease, adds Nanavati.

Top Heart-Healthy Frozen Foods

Berries

Raspberries, blueberries, strawberries, and blackberries are loaded with antioxidants. Frozen berries retain their anthocyanins and phenolic compounds, which help reduce inflammation and protect against hypertension and atherosclerosis, says Leonard Pianko, M.D., a cardiologist. These fruits contain vitamins and phytochemicals that support healthy blood vessels. They can be easily added to yogurt, oatmeal, or smoothies for a nutrient-dense start to the day.

Spinach and Leafy Greens

Frozen spinach and other greens are rich in nitrates, which can lower blood pressure, relax blood vessel walls, and improve circulation. Nanavati calls frozen spinach a kitchen lifesaver, convenient for adding to smoothies, soups, omelets, and other dishes without extra prep time.

Fatty Fish

Frozen salmon and similar fatty fish are high in omega-3 fatty acids and low in saturated fat. Omega-3s are essential for heart health, helping reduce triglycerides, inflammation, and the risk of cardiovascular events, says Pianko. Proper freezing locks in these nutrients, making frozen fish as beneficial as fresh options.

Edamame

Young soybeans, or edamame, provide fiber, plant-based protein, potassium, and antioxidants. Frozen edamame is often overlooked but is excellent for supporting healthy cholesterol and blood pressure, explains Nanavati. They can be enjoyed with a sprinkle of salt, chili flakes, or added to salads, grain bowls, and stir-fries.

Simple Ways to Include Frozen Foods in Your Meals

• Add frozen vegetables directly to soups, stews, pastas, or grain bowls for quick nutrients without chopping.
• Blend frozen berries into smoothies or yogurt bowls, or use them in healthy frozen desserts.
• Use frozen fish for fast, nutritious weeknight dinners.
• Incorporate frozen edamame to increase fiber, protein, and overall nutritional value of meals.

Expert Advice

Both cardiologists and dietitians highlight that frozen foods are a practical tool to enhance heart health. Retaining nutrients, reducing waste, and simplifying meal prep, frozen produce, soy, whole grains, and fatty fish make heart-friendly eating achievable, even on busy days. Adding these staples regularly may improve cholesterol, support healthy blood pressure, and reduce inflammation, contributing to long-term cardiovascular benefits.

Author: Riley Thompson