Heart-Healthy Diet

A heart-healthy diet is one of the most important ways to protect your cardiovascular health and reduce your risk of heart disease, stroke, and other cardiovascular problems. What you eat directly affects your heart health, blood pressure, cholesterol levels, and overall cardiovascular function.

The good news is that a heart-healthy diet doesn't have to be restrictive or boring. It's about making smart choices, focusing on whole foods, and finding balance. Small changes can make a big difference in your heart health.

Focus on Whole Foods:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats
• Minimize processed foods

Limit Harmful Fats:

• Saturated fats
• Trans fats
• Replace with healthy fats

Control Sodium:

• Limit salt intake
• Read labels
• Use herbs and spices
• Aim for less than 2,300 mg daily

Balance and Moderation:

• Variety of foods
• Appropriate portions
• Regular meals
• Occasional treats are fine

Fruits and Vegetables:

• Aim for: 4-5 servings each daily
• Benefits: Vitamins, minerals, fiber, antioxidants
• Tips: Eat variety of colors, fresh or frozen
• Examples: Berries, leafy greens, citrus, tomatoes

Whole Grains:

• Aim for: Make half your grains whole
• Benefits: Fiber, B vitamins, helps lower cholesterol
• Tips: Choose whole grain bread, pasta, rice, cereals
• Examples: Oats, quinoa, brown rice, whole wheat

Lean Proteins:

• Fish: Especially fatty fish (salmon, mackerel) 2x/week
• Poultry: Skinless, lean cuts
• Legumes: Beans, lentils, chickpeas
• Nuts and seeds: In moderation
• Limit: Red meat, processed meats

Healthy Fats:

• Olive oil: Use for cooking
• Avocado: Great addition to meals
• Nuts and seeds: Almonds, walnuts, chia seeds
• Fatty fish: Omega-3 fatty acids
• Limit: Saturated and trans fats

Low-Fat Dairy:

• Choose: Low-fat or fat-free options
• Benefits: Calcium, protein
• Limit: Full-fat dairy, high-fat cheeses

Saturated Fats:

• Red meat
• Full-fat dairy
• Butter
• Processed foods
• Limit to less than 6% of daily calories

Trans Fats:

• Partially hydrogenated oils
• Some processed foods
• Fried foods
• Avoid when possible

Sodium:

• Processed foods
• Canned foods (choose low-sodium)
• Restaurant foods
• Condiments
• Aim for less than 2,300 mg daily

Added Sugars:

• Sugary drinks
• Sweets and desserts
• Processed foods
• Limit to less than 10% of daily calories

Processed Foods:

• Often high in sodium, sugar, unhealthy fats
• Read labels carefully
• Choose whole foods when possible

Shopping:

• Shop perimeter of store (fresh foods)
• Read nutrition labels
• Choose whole foods
• Buy seasonal produce
• Plan meals ahead

Cooking:

• Use healthy cooking methods (baking, grilling, steaming)
• Use herbs and spices instead of salt
• Replace butter with olive oil
• Cook at home more often
• Try new recipes

Eating Out:

• Check menus ahead
• Ask for modifications
• Choose grilled over fried
• Request dressings/sauces on side
• Watch portion sizes

Meal Planning:

• Plan balanced meals
• Include variety
• Prep ahead
• Cook in batches
• Use leftovers creatively

DASH Diet (Dietary Approaches to Stop Hypertension):

• Emphasizes fruits, vegetables, whole grains
• Low-fat dairy
• Lean proteins
• Low sodium
• Proven to lower blood pressure

Mediterranean Diet:

• Emphasizes fruits, vegetables, whole grains
• Healthy fats (olive oil)
• Fish and seafood
• Moderate wine (if appropriate)
• Associated with heart health

Plant-Based:

• Emphasizes plant foods
• Can include some animal products
• Or be fully vegetarian/vegan
• Associated with heart health

• Need for specialized diet
• Heart disease or risk factors
• High blood pressure
• High cholesterol
• Questions about diet

• Need for meal planning help
• Medical nutrition therapy
• Complex dietary needs
• Weight management
• Education and support

• Following general guidelines
• Making gradual improvements
• No medical concerns
• Learning and experimenting

Prevent Heart Disease:

• Follow heart-healthy diet
• Exercise regularly
• Maintain healthy weight
• Don't smoke
• Manage stress
• Control blood pressure and cholesterol
• Get regular check-ups

No. A heart-healthy diet includes room for favorite foods in moderation. The key is balance—mostly heart-healthy foods with occasional treats.

No. Unsaturated fats (olive oil, nuts, fish) are actually good for your heart. It's saturated and trans fats that should be limited.

Aim for less than 2,300 mg of sodium per day. If you have high blood pressure, your doctor may recommend less (1,500 mg).

You can eat red meat occasionally, but limit it. Choose lean cuts and smaller portions. Consider it a treat rather than a regular part of your diet.

Yes. A heart-healthy diet can help manage existing heart disease, prevent further problems, and improve overall health. Work with your healthcare team to develop the best plan for you.