Eating for a Healthy Heart
Your heart is like an engine – it keeps your body running! The food you eat plays a big role in keeping it strong and healthy, so a good diet is an important part of heart health. Eating for a healthy heart doesn’t have to be difficult – small and mindful meal changes can make a big difference! Here’s how to build a diet that supports your heart with every bite.
Start with healthy fats
Not all fats are created equal. Heart-healthy fats, like those in avocados, salmon and tuna, can help reduce bad cholesterol levels and keep your arteries clear. You can make small food swaps, like using olive oil instead of butter or margarine, to give your heart a break from saturated and trans fats.
Embrace whole grains
Whole grains are a great source of fiber, which helps lower your cholesterol and keeps your heart working at its best. Replace white bread, pasta and rice with whole grains like quinoa, brown rice or oats. Not only are these options better for your heart, but they also help you stay fuller for longer!
Pack in fruits and vegetables
Fruits and vegetables are full of vitamins, minerals and antioxidants that can help protect your heart from damage. Aim for a colorful plate with plenty of leafy greens, berries, oranges and tomatoes. These foods are low in calories and high in nutrients, making them the perfect choice for your plate and your heart!
Watch your sodium
High sodium intake can raise your blood pressure, which puts extra strain on your heart. Choose fresh or minimally processed foods whenever possible, and be mindful about salty snacks, canned soup and frozen meals. Season your dishes with herbs, spices and salt alternatives to keep your meals flavorful and your heart happy.
Put it all together
Creating a heart-healthy diet is all about balance, variety and healthy swaps. By introducing whole foods, healthy fats, fruits and vegetables, you can give your heart the nutrients it needs to stay strong. Start small and you can build up over time!
Your heart works hard for you – make sure your diet works hard for your heart!
