As women enter their 40s and beyond, maintaining heart health becomes increasingly important. Heart disease remains the leading cause of death for women globally, and age-related changes like shifting hormone levels and metabolism can increase cardiovascular risk. Fortunately, nutrition plays a powerful role in supporting heart health — and some foods may be on your weekly menu.
Here are three foods nutrition experts suggest women over 40 eat regularly — backed by credible research and expert guidance.
Joanna Wen, certified health coach and founder of Spices & Greens
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1. Aronia Berries
Aronia berries — also known as chokeberries — are a lesser-known but potent heart-healthy fruit. These deep purple berries are exceptionally high in antioxidant polyphenols, which help reduce inflammation and protect blood vessels from oxidative stress.
Research indicates that regular consumption of aronia berry polyphenols can improve vascular function, a key component of cardiovascular health. One controlled study found that daily intake of aronia berry extract or whole fruit significantly enhanced endothelial function compared with a placebo, suggesting benefits for blood vessel health.
Additional clinical reviews have shown that aronia supplementation may help lower systolic blood pressure and total cholesterol — two major risk factors for heart disease — especially in adults at risk for cardiovascular conditions.
While more large-scale research is needed, these findings show why aronia berries — whether eaten fresh, added to smoothies, or enjoyed as juice — are worth incorporating into a heart-healthy diet.
2. Pumpkin seeds
Pumpkins are healthy for so many reasons thanks to all the incredible nutrients they offer—and as it turns out, their seeds are great for you as well, especially when it comes to heart health! "Pumpkins are a good source of magnesium, which helps to relax blood vessels and reduce blood pressure," Joanna Wen, certified health coach and founder of Spices & Greens, explains. In addition to magnesium, these seeds also offer high amounts of iron and zinc, which she tells are "essential for maintaining a healthy heart."
You can buy pumpkin seeds at the store or, even better, use the whole fruit by cooking up some pumpkin and roasting the seeds with some salt.
3. Dark chocolate
Dark chocolate is more than just a sweet treat; luckily, it also has its fair share of health benefits, especially when it comes to your heart! "Dark chocolate is rich in flavonoids, which have been shown to lower blood pressure and improve blood flow," Wen explains. Of course, you shouldn't overdo it on chocolate, but a bit of dark chocolate every now and then can help give your heart health a boost and please your sweet tooth. However, Wen says you should "choose dark chocolate with at least 70% cocoa for the most health benefits." Got it!
