Eating Your Way to a Healthy Heart

Research shows that a healthy, balanced diet can have significant positive benefits for your heart. Eating a heart-healthy diet can:

• Reduce overall cholesterol, particularly low-density lipoprotein (LDL) cholesterol
• Boost high-density lipoprotein (HDL) cholesterol
• Lower blood pressure
• Reduce harmful fats such as trans fats and saturated fats
• Help you maintain a healthy body weight

What are the components of a heart-healthy diet? Let’s break it down.

Foods high in whole grains and fiber, which help lower LDL cholesterol and blood pressure while also promoting a healthy weight by making you feel more full for a longer period of time. Whole grain and high-fiber foods include:

• Whole grains such as whole wheat, brown rice and oats
• Beans and legumes including black beans, garbanzo beans, lentils, split peas and soy products
• Vegetables and fruits
• Nuts and seeds

You can incorporate whole grain and high fiber foods into your diet by:

• Using multigrain products
• Eating whole grains like oats, buckwheat and quinoa
• Choosing a colorful plate with lots of fruit and vegetables
• Adding beans and legumes to your favorite recipes including salads
• Snacking on unsalted or low-salt nuts and seeds

Low in unhealthy fats. Saturated and trans fats, as well as cholesterol, are often found in lower-priced food options at the grocery store. These types of fats can clog arteries and increase your risk for heart disease. They can be found in:

• Red or dark meat
• Full-fat dairy products or consider non-diary products such as almond or oat milk
• Fried foods, including snack foods
• Buttery dishes and baked goods
• Sweets, sugary drinks and other foods high in sugar

You can reduce your consumption of unhealthy fats by

• Choosing lean poultry and fish instead of red or dark meat
• Consuming low-fat or no-fat dairy products
• Avoiding fried, buttery or oily foods
• Snacking on unsalted or low-salt nuts and seeds instead of chips and other snack foods
• Replacing high-fat desserts and baked goods with lighter options like fruit or frozen yogurt

Low in salt. Salt increases blood pressure, and high blood pressure can lead to heart disease. Reduce salt intake by choosing low-salt versions of the foods you regularly buy and using other spices to season your food instead of salt. Here are some spices to try to use instead of salt:

• Basil
• Thyme
• Dill
• Chives
• Rosemary

Foods that are typically very high in salt include bagged snacks, canned soups, cheeses and deli meats.

Next steps:

• Read about the American Heart Association’s Diet and Lifestyle Recommendations