Life moves fast. Between work, family, errands and a social life, it’s often easy to grab whatever is quick and convenient and call it a meal. But we know what we eat matters – healthy hearts and quality foods are linked. Exercising and maintaining a healthy diet is one of the best ways to protect yourself and your loved ones from heart disease and stroke.
Fueling Your Heart
Eating healthy for your heart is not just about cutting out junk food or counting calories, it’s about understanding the right kinds and amounts of foods that fuel your body while also being good for your heart. A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can help regulate blood pressure, cholesterol and inflammation – three key factors in heart health.
The American Heart Association’s Life’s Essential 8 initiative provides guidance on maintaining cardiovascular health, including practical strategies for heart-smart nutrition. As you plan your daily meals, consider incorporating several of the following key principles from this program:
- Fill your plate with heart-friendly foods.
This includes vegetables, fruits, whole grains, plant-based proteins like beans, legumes and nuts, lean animal proteins (like skinless poultry, fish, seafood and low-fat dairy). Use plant-based oils such as olive, canola or avocado oil instead of oils like coconut or ghee.
We connected with registered dietitian nutritionist at Texas Health Presbyterian Hospital Dallas, Susan Rodder, who says “Summer is the time to head to your local Farmer’s Market to be inspired by seasonal fruits and vegetables.” Find out where you can find fresh summer picks at local farmers markets across North Texas and learn more tips about seasonal eating and the best produce available right now.
- Limit foods that don’t fuel your body.
Consume in moderation: Sweetened drinks and alcohol, salty foods, fatty foods and processed meats, whole milk, full-fat yogurt and cheese. Reading nutrition labels can help you determine which foods to avoid that are high in salt, “bad” fats (saturated and trans fats) and added sugars.
When reading the food label, Rodder recommends getting as close as you can to 1 gram of saturated fat, 0 grams of trans fat, less than 140 mg of sodium and less than 5 grams of added sugar per serving. Also, keep in mind that fruits and vegetables, which aren’t labeled, don't contain any saturated or trans-fat, added sugar and are virtually sodium free.
- Drink plenty of water throughout the day.
On average, it is recommended for men to drink approximately 15, 8-ounce glasses of water per day (or 120 ounces), and women should aim for 11, 8-ounce glasses per day (or 88 ounces). This can also include unsweetened tea and coffee.
Practical Ways to Level Up Your Plate
You don’t need to have a personal chef or a nutrition degree to eat well. You just need a plan that fits your life.
- Cook at home.
While this isn’t always possible, cooking at home helps with portion control and help you manage how much salt, sugar and fat goes into your dishes.
- Prep ahead of time.
Dedicate a block of time each week that works for meal prep and stick to it.- Chop veggies and cook grains in bulk and grill ultra lean proteins so meals come together faster.
- Choose which meals to make in advance based on your schedule that week (breakfast, lunch, dinner or snacks).
- One-pot (and pan) wonders.
Opt for heart-friendly meals that keep prep time and clean up to a minimum. Slow cooker dishes and sheet pan meals can make cooking almost effortless, even during the busiest weeks.
For an easy dish that blends advanced prep with the convenience of a one-pan meal, Rodder says, “A bed of lettuce topped with your favorite raw vegetables and pre-grilled chilled (refrigerated) chicken or salmon make the perfect, easy summer meal.” Discover healthy, lightened-up summer recipes and ideas for heart-healthy grilling.
- Be mindful of portions.
Stay aware of your food intake without overthinking every bite. A few ideas to help with portion control are:- Consider splitting oversized dishes with family or friends when dining out.
- Nutrition labels can be your secret weapon. Make sure to look at each label to determine the portion size for what you’re eating and try to stick to that.
- Avoid eating straight from the bag or box when snacking to better manage portions.
- Ditch the distractions by not eating while watching TV or scrolling on your phone or computer.
- Keep it simple.
Don’t overthink your snacks – a handful of almonds, apples or celery with peanut butter or a yogurt cup can be heart-healthy, protein-heavy options to keep you full on the go.
- Listen to your body.
Eat when you’re hungry, stop when you’re full, and choose food that makes you feel good.
Prioritizing your heart through exercise and mindful eating can help you live a full and healthy life. When you nourish your body with heart-healthy foods, you often feel better, move better and think better. Even adopting one or two of these healthy habits can make a meaningful difference in staying ahead of heart disease.
Learn more tips for a heart-healthy lifestyle or find out your heart age by taking our five-minute heart health assessment.