Heart disease remains the top cause of death among U.S. adults. Small changes in what you eat can reduce risk and support long‑term wellness.
- Focus on foods rich in nutrients: fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Reduce intake of saturated fats, trans fats, sodium, cholesterol, and added sugars to protect the heart.
- Discuss options such as the DASH, TLC, Mediterranean, or plant‑based diets with your healthcare provider to find the best fit.
Start by filling at least half of each meal with fresh or frozen fruits and vegetables. Choose canned items carefully, looking for low‑sodium or no‑added‑sugar versions.
Consider adding the following color‑rich options:
- Leafy greens – kale, spinach, Swiss chard
- Fresh vegetables – carrots, bell peppers, broccoli
- Berries – raspberries, blueberries, blackberries, strawberries
- Fresh fruit – apples, oranges, bananas, mangoes
Whole grains provide fiber and other nutrients. Rotate foods such as barley, brown rice, buckwheat, bulgur, millet, oatmeal, quinoa, and whole‑wheat baked goods or pasta.
Lean proteins help keep you satisfied without excessive fat. Options include beans, lentils, peas, chicken breast, eggs, fish and shellfish, tofu, turkey breast, and unsalted nuts.
Swap less healthy fats for options that can improve cholesterol:
- Avocado oil or whole avocado
- Fatty fish with omega‑3s
- Olive oil for dressings
- Unsalted nuts
Replace full‑fat dairy with low‑fat varieties such as fat‑free or low‑fat cottage cheese, yogurt, and milk.
Include nutrient‑dense foods like walnuts, wild blueberries, and leafy greens to keep arteries flexible and blood flowing well.
Limit foods that heighten heart‑attack or stroke risk: calorie‑dense items high in unhealthy fat, salt, or sugar.
Popular heart‑healthy plans—DASH, Mediterranean, Plant‑Based, TLC—each share key features that lower cardiovascular risk.
Simple menu ideas:
- Baked chicken, brown rice, and a side salad
- Black‑bean veggie burger on a whole‑grain bun with lettuce, onion, and tomato
- Grilled salmon with roasted vegetables and quinoa
- Oatmeal topped with berries and almonds
- Shrimp tacos with veggies and guacamole
- Spinach salad with grilled chicken and walnuts
- Veggie egg‑white omelette and fresh fruit
- Vegetable stir‑fry
- Whole‑grain pasta with tomatoes and beans
- Whole‑wheat toast with guacamole and tomatoes
Dining out remains possible. Plan ahead: review menus, discuss healthier preparations, request lighter sauces, and aim for a half‑plate of fruits and vegetables. Take leftovers home to avoid excess portions.