The Heart-Healthy Diet: What to Focus On

A balanced diet rich in whole, unprocessed foods can significantly lower the risk of heart disease. Here are the key components of a heart-healthy diet:

1. Eat More Fiber

Fiber helps lower cholesterol levels and keeps arteries clear. Aim for:

• Whole grains like oats, quinoa, and brown rice

• Legumes such as beans, lentils, and chickpeas

• Fruits and vegetables, especially those rich in soluble fiber like apples, berries, and carrots

  Soluble fiber helps lower LDL ("bad" cholesterol) by forming a gel when mixed with liquid, while insoluble fiber moves food through the digestive tract largely intact.

2. Choose Healthy Fats

Not all fats are bad! Despite what we learned in the 60-70s era. Healthy Fats are important to add into a heart healthy diet.

• Using olive oil or avocado oil instead of butter

• Eating fatty fish: salmon, tuna, and sardines for omega-3s

• Adding nuts and seeds such as almonds, walnuts, and flaxseeds to your meals

  • Us RDs are BIG Ol’ Fans of flaxseed and/or chia seeds - literally put it in everything we can

3. Reduce Added Sugars and Salt

Excess sugar and sodium can contribute to high blood pressure and inflammation. Try to:

• Swap sugary drinks for infused water or herbal teas - or JUST PLAIN WATER

• Use herbs and spices instead of salt to season food

• Check labels for hidden sugars in processed foods

  Tip: Watch out for “forgotten calories” — the snacks we eat on autopilot, like mini chocolate bars, that add up over time.

4. Prioritize Lean Protein & Plant-Based Proteins

Protein is essential, but the source matters, opt for:

• Skinless poultry and lean cuts of meat

• Plant-based proteins like lentils, edamame, tofu, tempeh, and beans

• Low-fat dairy is still recommended by the American Heart Association, which I understand the reasoning, but am I 100% convinced… not so sure.

  • What I do know for certain is that fermented dairy foods offer the greatest benefits for health

5. Increase Antioxidant/Polyphenol-Rich Foods

Antioxidants help combat oxidative stress, which plays a role in heart disease. Try to:

• Eat colorful fruits and vegetables like spinach, bell peppers, and blueberries

  • Eat the Rainbow! - but not so much the skittles… red dye is getting banned after all

• Drink green tea, water, coffee (decaf if you have high BP) vs sugar-sweetened beverages

• Enjoy dark chocolate (70% cocoa or higher) in moderation - chocolate can be part of a healthy diet!

6. Move for a Healthy Heart

Exercise is just as important as nutrition when it comes to heart health. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Strength training twice a week also helps improve heart function. Even small movements, like taking the stairs or stretching during the day, make a difference. Find activities you enjoy and make movement a daily habit!

Activity Tip: Even simple household chores like vacuuming, walking the dog, or gardening count toward daily movement.

Small Changes, Big Impact

Adopting a heart-healthy diet doesn’t mean overhauling your lifestyle overnight. Start small:

• Swap white bread for whole grain

• Swap white pasta for whole grain/plant-based pasta

  • This is a tricky one, trial multiple brands to get the texture and flavor profile you like. I changed to whole grain pasta when I moved in with my now wife and let me tell you what… she was not happy! However, over time - yeah, she still doesn’t like it. It’s a work in progress!

• Add an extra serving of vegetables to your meals

  • I wish we all would do this! There is so much nutrient power in vegetables, and we truly do not take advantage of them! We all know this, but doing it is a lot harder.

  • Roasting veggies or even air frying them with olive oil and spices really adds to the flavor profile vs steaming a bag of broccoli. HOWEVER, steamed veggies are also a great choice, quick and easy!

• Add in Flax/Chia seeds to anything and everything (ex: yogurts, cottage cheese, I literally know a person who eats a spoonful a day just for the benefits)

  • Tip: add fiber slowly as to not get an upset GI system

• Cook more meals at home instead of ordering takeout

  • By doing this you decrease overall calories, reduce fat and salt

• Practice mindful eating and listen to your hunger cues

  • This will be a future topic for sure!

• Find an activity you enjoy and add that into your routine to increase movement or simply increase activities of daily living (performing household chores- yes vacuuming, walking the dog, shopping, yard work)

  • ADLs are crucial for overall health and independence. Encouraging movement through these activities can also contribute to heart health!

Take Action: Go Red for Women

Supporting the Go Red for Women movement means empowering yourself and the women around you to make heart-healthy choices. Wear red this February, share this message, and commit to a lifestyle that nourishes your heart.

Your heart is worth it. Let’s take care of it—one meal at a time.

For more nutrition tips and wellness insights, visit www.chasingyourhealth.com.

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