Looking for the best heart-healthy diet to lower your risk of heart disease? With so much conflicting information, it’s important to focus on evidence-based nutrition.
February is American Heart Month, making it the perfect time to prioritize heart health. Despite advances in medicine, heart disease remains the leading cause of death in the U.S. The good news? Your diet plays a major role in protecting your heart. By making simple, sustainable changes, you can significantly reduce your risk of heart disease, high blood pressure, and high cholesterol.
Heart-Healthy Eating: 4 Key Principles
1. Limit Saturated Fats, Sodium, and Added Sugars
To maintain heart health, cut back on foods known to increase cholesterol, blood pressure, and inflammation:
- Unhealthy Fats: Reduce saturated fats found in red meat, full-fat dairy, and fried foods. Avoid trans fats entirely (often in processed snacks, margarine, and fast food).
- Cholesterol: While dietary cholesterol affects people differently, those at higher risk should moderate egg yolks, organ meats, and high-fat dairy.
- Sodium: Too much salt raises blood pressure, increasing heart disease risk. Be mindful of processed foods, canned soups, and restaurant meals.
2. Prioritize Whole, Nutrient-Dense Foods
Instead of focusing on calorie counting, emphasize whole foods rich in fiber, vitamins, and heart-protective nutrients:
- Fruits and Vegetables: Packed with antioxidants, fiber, and potassium to support heart function.
- Whole Grains: Opt for oats, quinoa, barley, and brown rice to improve cholesterol levels.
- Healthy Fats: Choose olive oil, nuts, seeds, avocados, and fatty fish (like salmon and mackerel) for their omega-3 benefits.
- Legumes & Plant-Based Proteins: Beans, lentils, and chickpeas provide fiber and plant-based protein that support heart health.
3. Find a Balanced, Sustainable Approach
Many experts recommend a plant-forward diet rather than extreme restrictions. While vegan diets can benefit heart health, a more sustainable option is a Mediterranean-style diet—emphasizing plant-based foods with occasional lean meats, poultry, fish, eggs, and dairy.
4. Minimize Processed and Sugary Foods
- Highly processed foods often contain excess sodium, added sugars, and unhealthy fats.
- Reduce intake of white bread, refined grains, sweets, and sugary drinks.
- Enjoy lean protein, dairy, and even dark chocolate—in moderation!
The Bottom Line
By focusing on whole, nutrient-rich foods and limiting harmful ingredients, you can take control of your heart health. And yes, dark chocolate (with at least 70% cocoa) can be a heart-healthy treat in moderation.
Need Personalized Nutrition Guidance?
Eating for heart health isn’t one-size-fits-all. At RVNAhealth, our registered dietitian, Carmen Weber, RD, provides expert nutrition counseling tailored to your unique health needs and goals. Whether you’re managing high blood pressure, high cholesterol, or simply looking to improve your diet, we can help. Learn more at RVNAhealth.org/nutrition or contact Carmen at nutrition@rvnahealth.org to schedule a consultation.
Make this American Heart Month the start of a heart-healthy lifestyle—your future self will thank you!
