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Your heart works tirelessly daily to pump blood, oxygen, and nutrients throughout your body, but your choices about what you eat can either support its efforts or put extra strain on it, leading to troubling consequences.
Heart disease is the leading cause of death for adults in the U.S., while stroke ranks as the fifth leading cause and remains a major cause of disability. While these statistics are alarming, the risks are even greater for Black communities, who face disproportionately higher rates of diabetes, obesity, and hypertension, factors that significantly increase the likelihood of developing these life-threatening conditions.
Thankfully, eating to support a healthier heart doesn’t require drastic changes. A few mindful choices can make a world of difference. Here are some easy-to-follow tips for eating to support a healthier heart.
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1. Go for whole grains
Refined grains (like white bread, white rice, and regular pasta) are stripped of their fiber, vitamins, and minerals during processing. On the other hand, whole grains (like oats, brown rice, quinoa, and 100% whole-wheat bread) are packed with fiber, which helps lower bad cholesterol (LDL), control blood pressure, and reduces the risk of heart disease, the Mayo Clinic notes.
Start your day with a whole-grain-rich meal like oatmeal, or choose whole-wheat versions of pasta and bread for lunch and dinner. Snack on popcorn made from whole kernels, too, if you’re looking for a healthier swap during snack hour.
2. Load up on fruits and veggies.
Fruits and vegetables are packed with heart-healthy nutrients like antioxidants and potassium, both of which play a vital role in maintaining healthy blood pressure. Potassium helps counteract the effects of sodium by aiding in its elimination from the body and relaxing blood vessel walls, ultimately helping to lower blood pressure, according to the American Heart Association. Bananas and avocados are excellent sources of potassium.
Leafy greens, such as kale and spinach, are particularly rich in nitrates, which help relax and widen blood vessels. Studies have shown that consuming nitrate-rich vegetables, especially leafy greens, can lower the risk of cardiovascular disease by 12% to 26%, as noted by Harvard Health. Additionally, antioxidants found in fruits and vegetables help combat inflammation, a key contributor to heart disease.
To support a healthy heart, aim for at least five servings of fruits and vegetables each day. Add nutrient-dense leafy greens like spinach, kale, and arugula to your meals, or enjoy a colorful salad. For an easy, heart-healthy snack, keep prepped fruit in the fridge for quick access throughout the day.
3. Focus on healthy fats.
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help reduce inflammation, lower cholesterol, and improve heart health. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are especially heart-friendly.
Swap out butter for olive oil when cooking, and include a handful of walnuts or flaxseeds in your meals. Aim to eat fatty fish a couple of times a week.
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4. Limit saturated and trans fats.
On the flip side, saturated fats (found in fatty cuts of meat, butter, and full-fat dairy) and trans fats (found in processed and packaged foods) can raise your levels of LDL cholesterol, increasing your risk of heart disease. Instead of red meat, try plant-based protein sources like beans, lentils, or tofu. When cooking, choose lean cuts of meat, skinless poultry, and low-fat dairy options.
5. Cut back on sodium.
Excess sodium can raise blood pressure, a leading risk factor for heart disease. The American Heart Association recommends limiting your daily sodium intake to 2,300 mg or less, with an ideal target of 1,500 mg for most adults.
Cook more at home, and try to reduce your intake of processed foods, which are often packed with hidden sodium. Experiment with herbs and spices for flavor instead of reaching for the salt shaker.
6. Watch your portion sizes.
Overeating, even if you’re eating healthy foods, can lead to weight gain and put stress on your heart. Moderation is key. Eating balanced meals with a variety of nutrients will keep your energy levels stable and help you avoid overeating.
Practice mindful eating by paying attention to your hunger cues. Use smaller plates and focus on enjoying each bite. Avoid distractions like TV or smartphones while eating.
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7. Limit added sugars.
Consuming too much-added sugar (think sugary drinks, baked goods, and candy) can contribute to obesity, inflammation, and an increased risk of heart disease. High sugar intake can also cause blood sugar spikes and contribute to insulin resistance, which is linked to heart problems.
Swap sugary drinks for water, herbal teas, or sparkling water with a splash of lemon. Satisfy your sweet tooth with fruit or try a small piece of dark chocolate.
8. Stay hydrated.
While hydration may not always get the attention it deserves when it comes to heart health, drinking enough water can support overall cardiovascular function. Staying hydrated helps your heart pump blood efficiently and keeps your circulatory system working properly.
The Mayo Clinic recommends aiming for at least 11 cups of water a day to stay properly hydrated. To help you reach this goal, try using a reusable water bottle that you can fill up each day, making it easy to sip water consistently throughout your routine. If plain water isn’t your favorite, Abbey Stone, a writer for SELF, suggests adding a splash of flavor, like fresh fruit or herbs, to make hydration more enjoyable and keep you on track.
Eating heart-healthy foods isn’t just about making the right choices sometimes, it’s about making them regularly. Consistency is key for long-term cardiovascular health. Start small and set realistic goals. Aim to add one heart-healthy habit to your diet each week, and soon it’ll become second nature.
What are some of your go-to heart-healthy foods? Share your favorites in the comments section.
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