7 Dietitian-Approved Tips For Heart-Healthy Food Choices

By: Jacqueline Gilpin

Improving heart health through nutrition is an important aspect of maintaining a healthy lifestyle! Here are 7 RD-approved tips to help you make heart-healthy food choices:

  1. Choose a Balanced Diet: Focus on a well-rounded, balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach ensures that you obtain essential nutrients while keeping your heart healthy[1].
  2. Limit Saturated and Trans Fats: Reduce your intake of foods high in saturated and trans fats, such as fatty meats, fried foods, and processed snacks. These fats can increase your LDL cholesterol levels, which can contribute to heart disease[1].
  3. Increase Omega-3 Fatty Acids: Incorporate foods rich in omega-3 fatty acids into your diet. Sources include fatty fish like salmon and tuna, walnuts, chia seeds, and flaxseeds. Omega-3s have been shown to help reduce inflammation and lower the risk of heart disease[1].
  4. Include Fiber-rich Foods: Opt for whole grains, legumes, fruits, and vegetables that are high in fiber. Fiber is beneficial for heart health as it can help lower cholesterol levels and regulate blood sugar levels[1].
  5. Limit Sodium Intake: Reduce your consumption of foods high in sodium, as excessive sodium intake can raise blood pressure. Be mindful of processed foods, canned soups, and condiments that are often high in sodium. Instead, flavor dishes with herbs and spices to reduce the need for added salt[1].
  6. Control Portion Sizes: Pay attention to portion sizes to avoid overeating. Overconsumption of calories can lead to weight gain, which increases the risk of heart disease. Use smaller plates and practice mindful eating to help control portion sizes[1].
  7. Stay Hydrated: Drinking an adequate amount of water is essential for overall health, including heart health. Aim for at least eight glasses of water per day and limit sugary drinks like sodas and juices[1].

Nutritional swaps can greatly improve your heart health and overall well-being! If you are interested in improving your heart health with individualized nutrition that supports your unique body, contact [email protected] to book a discovery call!


Mayo Clinic: Heart-healthy diet: 8 steps to prevent heart disease

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