It’s no secret that our diet impacts our health and may increase heart disease risk. Consuming high-fat, high-salt, high-sugar, or processed foods can directly contribute to plaque build-up in the arteries. As this plaque blocks and constricts blood flow throughout your body, the result is a dramatically higher risk for heart disease, heart attack, and stroke. Which foods are best to put into your body, and how can you make diet and lifestyle changes for the better? Take these pointers from Cardiovascular Institute of the South for developing a heart-healthy meal plan!
How Can a Poor Diet Increase Your Heart Disease Risk?
First, let’s understand the why behind your food choices. Choosing healthy foods for your meals can help you prevent cardiovascular disease. According to the American Heart Association, there were 931,578 cardiovascular-related deaths in 2024 alone. If your diet regularly contains junk food and fast food, you are putting yourself at risk for premature heart disease, diabetes, and high blood pressure, among other health concerns.
Red meats, soda, and sugary baked goods are laden with salt, fat, and chemicals that wreak havoc on your body. Consuming these foods introduces high levels of salt, fat, and artificial chemicals into your system. This can, in turn, lead to inflammation, weight gain, and an increased risk of chronic diseases such as diabetes and heart disease. These substances can disrupt the body’s natural balance, affecting overall health and well-being. This is why choosing leaner, nutrient-rich ingredients is vital to your health!
Heart-Healthy Meal Planning
Balanced meals are essential parts of your day that can help lower your risk of heart disease. They provide the energy you need to carry out your daily tasks. The foods you choose can also aid in weight loss, lower your heart disease and cancer risks, and manage chronic health conditions like diabetes.
Need pointers for serving a healthy plate? Here are your building blocks:
- Half of your plate should be made up of fruits — especially berries — and fresh or roasted vegetables.
- A quarter of your plate should consist of protein, like low-fat dairy, nuts, or lean meat.
- And finally, the last quarter of your plate should include whole grains that keep you feeling satisfied throughout the day.
Pair healthy nutrition with weight management and physical exercise for even greater heart disease prevention!
Your Heart Healthy Grocery List
Cooking heart-healthy meals is essential for maintaining optimal cardiovascular health and preventing heart disease. Incorporating these tips into your shopping routine can help you build a diet that reduces your heart disease risk.
Tip #1: Go Easy on the Seasoning
One key way to improve heart health through your diet is to limit your salt intake. Salt can increase blood pressure, which can lead to heart disease and other cardiovascular issues. Additionally, excessive salt intake can cause the body to retain water, further strain the heart, and increase the risk of heart problems.
Tip #2: Cook With Healthy Fats
Healthy fats can help improve cholesterol levels and reduce the risk of heart disease. Additionally, consuming an adequate amount of healthy fats can provide the body with essential nutrients and support overall cardiovascular health.
When incorporating fat into your meals, search for complex, healthy fats such as:
- Avocados
- Olive oil
- And omega-3 fatty-acid-rich fish
Tip #3: Stock Up on Fresh Fruits and Veggies
Vegetable-dense recipes are especially great options. Grab fresh leafy greens like kale, collard greens, and spinach when possible. These greens are rich in vitamin K, which can promote healthier arteries and blood clotting.
Fruits are another essential part of a heart-healthy diet due to their high nutrient content and low levels of unhealthy fats. They are rich in vitamins, minerals, and antioxidants that help to reduce the risk of heart disease.
Some examples of heart-healthy fruits include:
- Berries: High in fiber and antioxidants that can help lower bad cholesterol levels
- Citrus Fruits: Packed with vitamin C, which may help prevent hypertension, stroke, and atherosclerosis
- Apples: Contain soluble fiber, which helps to lower cholesterol levels
- Bananas: A great source of potassium, which helps regulate blood pressure and reduce the risk of stroke
Tip #4: Don’t Skimp on Fiber
Fiber is also essential for heart health as it helps to lower cholesterol levels, regulate blood sugar, and promote a healthy digestive system. A diet rich in fiber can help reduce the risk of heart disease and stroke by:
- Absorbing cholesterol and preventing it from clogging arteries.
- Promoting the growth of good bacteria in the gut.
- Slowing down the absorption of glucose, preventing spikes in blood sugar levels.
Some foods and whole grains that are high in fiber include:
- Oats
- Quinoa
- Brown rice
- Whole wheat bread
- Lentils
- Beans, such as black beans, kidney beans, and chickpeas
Tip #5: Stick to Lean Protein
When choosing protein, steer away from cheese and red meats. These have high saturated fat content and are often high in cholesterol. Instead, replace them with leaner options, including:
- Chicken
- Turkey
- Salmon
- And tuna
Also, opt for lower-fat dairy products and get additional protein from heart-healthy nuts like almonds and cashews.
Tip #6: Stay Hydrated
Proper hydration is crucial for maintaining a healthy heart. Water helps to regulate our blood pressure, which is a key factor in preventing heart disease. It also aids in transporting essential nutrients and oxygen to our cells, keeping them functioning at their best.
Furthermore, drinking water and unsweetened beverages can help prevent weight gain. Choosing these drinks over sugary alternatives can reduce the risk of developing conditions such as diabetes and obesity, which are linked to an increased risk of heart disease.
Promote a Healthy Heart With Cardiovascular Institute of the South
Adding healthier food options to your diet can help lower your heart disease risk! For at-risk patients or those recovering from a heart attack or other cardiovascular event, find treatment and support from the Cardiovascular Institute of the South. Our mission is to provide our patients with the highest-quality cardiovascular care available.
Find your closest clinic today to schedule an appointment, or request an appointment online. Let our physicians help you discover lifestyle changes and treatments to maintain a healthy heart!
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