Fueling Your Body for a Stronger Heart

Nutrition plays a key role in supporting heart health. Check out the following nutrition tips to support your journey to a healthier heart.

Choose Plants: Vegetables, Fruit, Beans, Nuts, Seeds

Packed with vitamins, minerals, antioxidants, and fiber, fruits and vegetables help combat inflammation, lower blood pressure, and reduce cholesterol levels. Aim for a variety of colors on your plate, as variety in color means a variety in nutrients. The fiber in plants helps you to feel full and lower cholesterol.

Whole grains, beans, nuts, and seeds, like other plants, are high in fiber and contain essential nutrients such as magnesium and B vitamins. Try swapping refined grains for whole grains whenever possible to improve heart health (for example, brown rice, a whole grain, instead of white rice, a refined grain).

Think about ways to add more veggies to your day: snack on veggies and dip, opt for a big salad or stir-fry for a meal. For a quick side dish, grab some microwaveable frozen veggies. Sprinkle seeds, like pumpkin or sunflower seeds, on your yogurt or on a salad. Snack on nuts for a quick afternoon pick-me-up.

Choose Healthy Fats

Not all fats are created equal. Unsaturated fats, found in foods like fish, seafood, avocados, nuts, seeds, olives, and olive oil, help reduce bad cholesterol levels and support heart function. Omega-3 fatty acids, in particular, which are abundant in fatty fish such as salmon, sardines, and mackerel, can help reduce inflammation and prevent blood clotting.

Watch Sodium, Choose Potassium

Excess sodium can raise blood pressure, putting extra strain on the heart. Limit your intake of salty foods such as processed meats, canned soups, bread, and packaged snacks. Aim to cook at home using fresh ingredients and season your food with herbs and spices for flavor rather than salt.

Potassium is like the opposite of sodium. Potassium helps to relax blood vessels, and helps your body get rid of extra sodium that raises blood pressure. Most of us don’t get enough potassium! Some foods to focus on are tomatoes, avocado, broccoli, Brussel sprouts, leafy greens, lentils, beans (like lima beans, black beans, etc.), yogurt, salmon, and oranges. There are many high potassium foods, so consider searching online for high potassium foods you enjoy to add to your routine.

Reduce Highly Processed Foods

Highly processed foods often contain unhealthy fats, sodium, and added sugars that contribute to weight gain, high blood pressure, worsening cholesterol, and heart disease. Cutting back on sugary drinks, processed snacks, and fast food can lower your risk of heart disease. If you snack on chips or a snack cake regularly, think about how you feel after. Are you truly full and satisfied? Energized to conquer the rest of your day? If you don’t feel great after eating these types of food, consider swapping it for real food that supports heart health. Instead of a snack cake, enjoy a handful of nuts + a piece of fruit. Instead of chips, grab some pistachios or peanuts in the shell. Real food fills you up and supports your heart health goals!

Takeaway

Adopting a heart-healthy diet doesn’t mean drastic changes overnight—it’s about making small, sustainable adjustments over time. By incorporating more veggies, or having fish twice a week, or swapping out a processed snack for something real, you can nourish your body and protect your heart. Think of one opportunity to get a little more heart healthy with a meal or snack this week.

Written by: Stephanie Anklan, Registered Dietitian