Your heart powers every part of your body, and the food you choose can make or break its health. The connection between diet and heart disease is undeniable. By focusing on heart-healthy foods and avoiding harmful ones, you can take meaningful steps to lower your risk of heart problems.
Heart-Healthy Foods to Add to Your Plate
- Fresh Fruits and Veggies- Leafy greens, citrus fruits, and berries are packed with antioxidants and vitamins to keep your heart strong.
Top Picks: Broccoli, spinach, and strawberries.
Why They Work: High in fiber and flavonoids, they reduce bad cholesterol and inflammation.
- Whole Grains for Whole Health- Brown rice, oats, and whole wheat are great sources of fiber to manage cholesterol levels.
Top Picks: Barley and oatmeal.
Why They Work: They help lower LDL by binding to cholesterol in the digestive system.
- Healthy Fats for a Healthy Heart- Not all fats are bad! Omega-3 fatty acids in fish and monounsaturated fats in avocado and olive oil reduce heart disease risk.
Top Picks: Salmon, almonds, and olive oil.
Why They Work: Increase HDL (good cholesterol) and reduce triglycerides.
- Plant-Based Proteins- Chickpeas, lentils, and black beans provide protein without the saturated fat of red meat.
Top Picks: Kidney beans and lentils.
Why They Work: Lower blood pressure and provide sustained energy.
- Dark Chocolate- Yes, chocolate can be good for your heart—if it’s at least 70% cocoa and consumed in moderation.
Tip: Limit to one ounce a day to reap the benefits.
Find more heart-friendly recipes through the American Heart Association.
Foods That Weigh on Your Heart
- Trans Fats- Found in fried and processed foods, these fats raise bad cholesterol and promote artery-clogging plaque.
Avoid: Fried snacks and packaged baked goods.
- High Sodium- Too much salt can lead to high blood pressure, a major heart disease risk factor.
Avoid: Processed meats and canned soups.
- Sugary Foods- Excess sugar from sodas and desserts contributes to diabetes and weight gain, straining the heart.
Avoid: Sugary cereals and soft drinks.
- Processed and Red Meats- These meats are high in saturated fat and sodium, increasing your risk of heart disease.
Avoid: Bacon, sausage, and deli meats.
- Refined Carbs- White bread and pastries can spike blood sugar, leading to inflammation and insulin resistance.
Avoid: Refined grains and sugary snacks.
Start small: prepare meals at home to control ingredients, practice portion control, and choose lean proteins like chicken and fish. Swap unhealthy snacks for nuts or fresh veggies, and make heart-friendly choices a priority.
This February, make every meal count. Care for your heart by embracing foods that help it and avoiding those that harm it. Your heart will thank you for the love and care.