4 Tips On How To Eat A Heart-Healthy Diet

• A heart-healthy diet is a vital way to prevent heart disease and consists of eating fresh foods.

• A heart-healthy diet includes fruits, vegetables, lean protein, whole grains, and more. It is important to limit foods high in saturated fats, trans fats, salt, and more.

• In addition to diet, there are other lifestyle modifications one can make to further improve heart health and reduce the risk of developing heart disease.

A healthy heart is imperative for a healthy life. This article will discuss the basics of keeping heart-healthy habits, emphasizing heart-healthy eating.

Heart disease is an umbrella term for a variety of conditions, including some types of cardiovascular disease, that impact the heart’s ability to function properly. The four main types of heart disease are coronary heart disease, stroke, peripheral arterial disease, and aortic disease.

Out of all the heart diseases, the most common type is coronary heart disease (also called coronary artery disease). Coronary heart disease occurs when the heart’s arteries cannot deliver oxygen-rich blood to the heart. This type of heart disease is either caused by a build-up of plaque in the arteries or issues with how the blood vessels work.

Luckily, there are various ways to reduce the risk of developing heart disease and improve cardiovascular health.

Risks of Heart Disease

The risks associated with heart disease include: 

• Heart attack
• Stroke
• Heart failure
• Arrhythmia (irregular heartbeat)

Luckily, heart disease is preventable through a healthy lifestyle. In particular, diet is especially important. 

There are a number of heart-healthy foods to incorporate into one’s diet in order to lower one’s risk of heart disease including fruits, vegetables, grains, and  and other whole/​minimally processed foods.

Fruits and Vegetables

Fruits and vegetables are the building blocks of a heart-healthy diet. The Centers for Disease Control and Prevention (CDC) recommends adults eat 1.5 to 2‑cup equivalents of fruits and 2–3 cup equivalents of vegetables each day.

Note: Frozen, canned, and and fresh fruits and vegetables can all be healthy. That said, reading the labels of canned and frozen varieties is important. Learn more about picking the best options for canned and frozen vegetables and fruit at this resource.

Whole Grains

Not only are whole grains a great source of fiber, but they are also fantastic for the heart. It’s recommended by the dietary guidelines provided by the Department of Health and Human Services that at least half of the grains you eat should be whole grains.

Options for whole grains include: 

• Wild rice
• Brown rice
• Whole-grain pasta
• Whole-grain bread

Protein

Adding healthy protein sources to one’s diet is excellent for overall heart health. Options for healthy protein include: 

• Lean meats, like eating fish or poultry
• Eggs
• Nuts and seeds
• Low-fat yogurt

Healthy Fats

Fat isn’t a bad thing so long as it comes from healthy sources and is consumed in moderation. Healthier unsaturated fats, such as polyunsaturated fat and monounsaturated fat, are recommended since they include omega‑3 fatty acids. Omega-3s can be highly beneficial for the heart because these essential fatty acids can reduce triglycerides, slow the build-up of plaque in the arteries, slightly lower blood pressure, and diminish the risk of developing an irregular heartbeat.

Foods with polyunsaturated fats include:

• Salmon
• Olive oil
• Vegetable and nut oils
• Avocado
• Some nuts and seeds like pine nuts and walnuts

Just as adding heart-healthy foods to one’s diet is important, so is limiting certain foods such as those with added sugar, high sodium concentration, and more.

Unhealthy Fats

There are various unhealthy fats to avoid in order to lower the risk of heart disease, including saturated fat and artificial trans fats. Always read the nutrition labels when grocery shopping to look out for unhealthy fats such as saturated and trans fats. Additionally, look out for certain ingredients, such as partially hydrogenated oils or partially hydrogenated fats, as they can contribute to trans fat intake. Examples include bacon fat, fried foods, fast food, and commercial baked goods.

Ultra Processed Foods

Canned or processed foods should be limited when eating a heart-healthy diet. Processed foods include packaged meals, snack foods, high-fat meats like hot dogs, refined carbohydrates such as pasta, lunch meats, and more.

Foods With Added Sugar

Look for added sugar in packaged foods such assugary drinks and canned vegetables and fruits.

High Sodium Foods

Too much salt can cause a number of health issues, which is why monitoring one’s salt intake is important.

Alcohol

Alcohol should only be consumed in moderation. The CDC recommends avoiding alcohol altogether or consuming two drinks or less in a day for men and one drink or less for women. Alcohol is associated with an increased risk of developing heart disease as well as other health conditions, including high blood pressure, stroke, liver disease, and more.
 

In terms of the effect dairy has on heart health, research results are mixed. Certain types of dairy contain saturated fats and trans fats that can raise cholesterol levels. However, some types of dairy, notably low-fat dairy products, do not improve heart health but do also not have a negative impact. Some types of dairy recommended by the Heart Foundation include:

• Low-fat yogurt
• Unflavored milk, fat-free or low-fat
• Low-fat cheese
• Fat-free dairy products

Note: While some of the fats in dairy products can contribute to a healthy diet, most of the fat you consume should come from healthy oils, such as those found in fish, nuts, and seeds.

In addition to knowing which foods to add and which foods to avoid, there are various strategies when it comes to buying and eating foods that can help make healthy eating easier. 
 

1. Focus on color: ​“Eating the rainbow” is essentially making one’s meals as colorful as possible because fresh foods tend to be more colorful in general.
2. Eat appropriate portion sizes: Eating appropriate portion sizes helps with weight management and ensures that one doesn’t overeat and gets the appropriate amount of nutrients needed.
3. Practice mindful/​intuitive eating: Mindful eating can ensure you don’t overeat which is helpful for healthy weight management and weight loss. Mindful eating includes strategies such as eating free of distractions (i.e. no eating in front of the TV), eating slowly, and taking breaks between bites.
4. Meal prep: Planning meals ahead of time and meal prepping isn’t only good to make sure one isn’t wasting food but also helps one make healthier choices since food will already be prepped and ready to go.

In addition to eating a healthy diet, there are a number of other heart healthy habits to consider: 
 

• Exercise regularly: Getting regular exercise has many health benefits including a lower risk for heart disease. 150 minutes of moderate-intensity aerobic exercise is recommended weekly, as well as incorporating weight training twice a week.
• Maintain a healthy weight: Keeping one’s weight within a healthy range is important. In most cases, a healthy weight is considered to be a body max index (BMI) between 18.5 and 24.9. (Note: This online BMI calculator can help one determine their own BMI.)
• Quit smoking: Smoking increases one’s risk for heart disease and a number of other ailments which is why quitting smoking is essential for health overall.
• Control cholesterol and blood pressure: High cholesterol and high blood pressure are both risk factors for heart disease which is why it is important to keep cholesterol levels and blood pressure in healthy ranges. Certain foods, like animal proteins, contain dietary cholesterol, so following diets that help keep your blood cholesterol in check is beneficial to your overall health.
• Manage stress: Stress can trigger a variety of health issues including heart disease, depression, and high blood pressure. Stress management techniques include deep breathing, meditation, yoga, and more. (Note: Learn more about stress management at this resource.)