Tips on Eating What’s Good for Your Heart Health

The New Year Is a Great Time to Create a Plan for a Heart-Healthy Diet

December 19, 2024

Now that we're into a new year, it's a great time for revisiting or creating a healthy eating plan to help you feel your very best all year. Ashley Bass, DNP, NP-C, CHFN, Heart Failure Nurse Practitioner at Aiken Regional Medical Centers summarizes guidelines for a heart-healthy diet from the American Heart Association.*

Nutrition and recommended foods

Good nutrition is essential to your heart health. Here are some ideas from the American Heart Association on what to include on your next grocery list.

• Omega-3 Fatty Acids. Eating fatty fish, such as salmon, sardines, herring and tuna at least twice per week can help to decrease inflammation, blood pressure, cholesterol and triglycerides. Ground flax seeds are also high in fiber and omega-3 fatty acids and can be added to almost any meal.
• Protein. Lean meat, poultry and fish, low-fat or fat-free dairy products and eggs are some of the best choices for protein. Legumes, beans, peas and lentils are also good low-fat sources of protein.
• Fruits and vegetables. Variety and color are important to choose here. Red, yellow, orange and white fruits and vegetables are especially helpful to boost heart health because of their disease-fighting phytochemicals. Examples include apples, cherries, red peppers, tomatoes, pomegranate, watermelon, carrots, peaches, squash, pineapple, pumpkin, sweet potatoes, yellow yams, mushrooms, bananas and onions.
• Whole grains. Whole grains like oatmeal, oat bran, brown rice, wheat bran, popcorn (avoid buttered), whole wheat pasta and bread help to control blood pressure and supply fiber that may help to lower cholesterol.
• Healthy snack choices. Snack choices low in saturated fats, including avocado, walnuts, almonds, hummus paired with veggies, roasted chickpeas, edamame and small portions of Greek yogurt and cottage cheese can be both satisfying and healthy. 

Preparing your food

Unsaturated fats, such as olive oil and canola oil are healthier alternatives to butter when cooking. Using herbs, spices and lemon for seasoning is healthier than salt. Other tips include topping your potato with low-fat yogurt rather than sour cream. Use low-sugar fruit spread on your toast instead of margarine. Cholesterol-lowering margarine is also something to consider. Avoid frying your food. Instead, cook your food by boiling, baking, roasting or poaching.

Foods to limit or avoid

Foods high in calories, sugar, salt and fat have been linked to heart disease and other serious conditions, according to the American Heart Association. It’s important to limit soda, cake, candy, sugar and honey. Fresh fruits or canned fruit without added sugar are better options for satisfying your sweet tooth.  You should limit coconut, vegetables with creamy sauces, fried or breaded vegetables, canned fruit in heavy syrup and frozen fruit with sugar. Another tip is to read ingredient lists while shopping to avoid “hydrogenated oils” (trans fats), which can cause inflammation and increase triglycerides.

Other tips for healthy eating habits

Remember, the quantity of what you eat is often just as important as the quality of what you eat. Always drink plenty of water to ensure hydration and that you’re not confusing hunger with thirst. Pack healthy snacks and eat smaller healthy meals throughout the day. Add recipes with vegetables to your meal plan, such as vegetable stir fry and salads with lean proteins. Fill your refrigerator with freshly cut vegetables and fruits that you can grab whenever you’re hungry. Talk to your healthcare provider about portion control and what’s right for you.

*Always talk to your healthcare provider about the right diet for you.

Source: American Heart Association