Your heart works hard every day. One of the best ways to keep it strong is by fueling your body with the right foods. A heart-healthy diet isn’t about giving up everything you love, it’s about making smart choices that support your heart and overall health.
Choose More Whole, Plant-Based Foods
Fruits, vegetables, whole grains, legumes (like beans and lentils), and nuts are packed with fiber, antioxidants and nutrients that help protect your heart. Try to fill half your plate with fruits and vegetables at each meal. They can lower blood pressure and cholesterol, reduce inflammation and support healthy weight.
Focus on Healthy Fats
Not all fats are bad. In fact, your heart needs healthy fats, like those found in avocados, olive oil, and fatty fish such as salmon or tuna. These fats can help lower harmful LDL cholesterol and raise helpful HDL cholesterol.
Try to limit saturated fats (found in red meat, butter and full-fat dairy) and avoid trans fats altogether, which can raise your risk for heart disease. Check food labels for words like “partially hydrogenated oils” which is a red flag for trans fats.
Reduce Salt and Processed Foods
Too much sodium can increase blood pressure, which puts stress on your heart. Instead of reaching for the salt shaker, season foods with herbs, spices, citrus or vinegar. Be cautious with canned soups, frozen meals and snack foods, which often hide high levels of sodium.
Watch Your Portion Sizes
Eating too much, even healthy foods, can lead to weight gain and strain on your heart. Use smaller plates, eat slowly, and check serving sizes. It’s also helpful to avoid distractions (like TV or phones) during meals, which can lead to overeating.
Drink Water and Limit Sugary Drinks
Staying hydrated is good for your heart. Water is the best choice, but unsweetened tea or sparkling water with lemon are great options, too. Try to cut back on sugary drinks like soda, energy drinks and sweetened coffee or tea, which can increase the risk of obesity and heart disease.
Changing your eating habits doesn’t have to happen overnight. Start small by adding one vegetable to your plate or swap a sugary snack for a handful of nuts. Over time, those little changes can lead to big heart health benefits.
For more information on preventative care for your health visit, go to http://loyolamedicine.org/heart-disease-prevention