How To Support Heart Health With Smart Food Choices

Your heart is at the center of your overall health, and what you put on your plate plays a powerful role in how well it functions. Making smart food choices can help reduce your risk of heart disease, improve blood pressure, lower cholesterol, and keep your heart strong for years to come.

Why Diet Matters for Heart Health

Unhealthy eating habits are among the top causes of heart disease. Diets high in saturated fats, trans fats, sodium, and added sugars can lead to plaque buildup in arteries, high blood pressure, and inflammation—all of which strain your heart. The good news? Small, intentional changes to your diet can have big benefits.

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Heart-Healthy Foods to Embrace

1. Leafy Greens
Spinach, kale, collards, and Swiss chard are rich in vitamins, minerals, and antioxidants. They’re high in vitamin K and nitrates, which help improve blood vessel function and reduce blood pressure.

2. Fatty Fish
Salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids that reduce triglycerides, lower blood pressure, and decrease inflammation.

3. Whole Grains
Brown rice, quinoa, oats, and whole-wheat bread are high in fiber, which helps lower cholesterol and maintain healthy blood sugar levels.

4. Berries
Blueberries, strawberries, and raspberries are packed with antioxidants and fiber. They help reduce oxidative stress and inflammation in the body.

5. Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds contain heart-healthy fats, plant-based protein, and fiber.

6. Avocados
A great source of monounsaturated fats and potassium, avocados can help lower bad cholesterol and support healthy blood pressure.

7. Legumes
Beans, lentils, and chickpeas are high in protein and fiber and help reduce LDL (bad) cholesterol while keeping you full and energized.

8. Olive Oil
Swap out butter and margarine with extra virgin olive oil, which is rich in antioxidants and monounsaturated fats that support heart health.

9. Dark Chocolate (in moderation)
Choose dark chocolate (70% cocoa or higher) for its flavonoids, which may help lower blood pressure and improve circulation.

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Foods to Limit or Avoid

• Processed meats (bacon, sausage, deli meats)

• Sugary beverages (soda, energy drinks)

• Refined carbs (white bread, pastries)

• Fried foods

• Excess sodium (limit salt and processed snacks)

• Trans fats (found in some margarines and packaged baked goods)

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Tips for a Heart-Healthy Diet

• Cook at home more often to control ingredients and reduce sodium.

• Read nutrition labels and watch for hidden sugars, sodium, and unhealthy fats.

• Eat colorful plates—variety ensures you’re getting a mix of nutrients.

• Drink plenty of water to stay hydrated and help your heart pump efficiently.

• Practice portion control and eat slowly to avoid overeating.