Eating a heart-healthy diet is one of the most helpful ways to protect your heart and reduce your risk of heart disease. Heart disease is the leading cause of death worldwide, but many of its risk factors such as high cholesterol, high blood pressure, and obesity can be managed through healthy eating. The foods you choose play an important role in supporting your cardiovascular health by helping to control cholesterol levels, maintain healthy blood pressure, and manage body weight.

A heart-healthy diet is not about strict limitations or giving up the foods you love. It is about making balanced, thoughtful choices that promote long-term health. By including nutrient-rich foods while cutting back on unhealthy ingredients, you can strengthen your heart, boost your energy levels, and feel your best.

Eat More Healthy Foods

A heart-healthy diet includes plenty of nutritious foods like:

• Fruits and Vegetables: Fill your plate with a variety of colorful fruits and vegetables. They are packed with vitamins, minerals, and fiber that support heart health.
• Whole Grains: Choose whole-wheat bread, brown rice, oatmeal, and quinoa. Whole grains are rich in fiber, which can lower cholesterol.
• Lean Proteins: Eat healthy protein sources like fish, chicken, beans, and nuts. Fatty fish like salmon and tuna provide omega-3 fatty acids that are good for your heart.

Reduce Sodium Intake

Sodium, a mineral found naturally in foods like celery and milk, is also commonly added to processed foods such as bread, soups, and frozen meals. Consuming too much sodium can raise blood pressure, increasing the risk of heart disease and stroke. The American Heart Association recommends that adults limit their sodium intake to 2,300 milligrams (mg) per day—about one teaspoon of salt—with an ideal target of 1,500 mg for individuals with high blood pressure or greater heart health concerns.

To cut back on sodium, follow these tips:

• Read Food Labels: Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.”
• Cook at Home: Prepare meals at home where you can control the amount of salt used.
• Use Herbs and Spices: Enhance the flavor of foods with herbs, spices, lemon juice, and vinegar instead of salt.
• Limit Processed Foods: Avoid processed and packaged foods like canned soups, frozen meals, and snack foods, which often contain high amounts of sodium.
• Be Cautious When Dining Out: Request that your meals be prepared with less salt and ask for sauces and dressings on the side.

Watch Your Portions

Portion control is necessary for maintaining a heart-healthy diet. Even nutritious foods can contribute to weight gain if eaten in excess, adding strain on the heart and increasing the risk of heart disease. Using smaller plates, measuring servings of higher-calorie foods, and eating slowly can help stop overeating by allowing your body time to signal when you are full. Be mindful of portion sizes, especially when dining out, where servings are often larger than recommended.

Listening to your body’s hunger cues is just as important. Avoid eating out of boredom or stress and focus on balanced meals using the “plate method”: fill half your plate with vegetables, a quarter with lean proteins, and a quarter with whole grains. Practice measuring portions until you can judge serving sizes with confidence. These conscious habits can help manage weight, support heart health, and make meals more satisfying.

Plan Balanced Meals

Planning balanced meals is essential for maintaining a heart-healthy diet and ensuring you get the nutrients your body needs. One effective method for doing this is the “MyPlate” approach, which recommends filling half of your plate with fruits and vegetables, one-quarter with whole grains, and the remaining quarter with lean protein. This simple yet powerful strategy helps you incorporate a variety of heart-healthy foods, ensuring that you get plenty of vitamins, minerals, and fiber while controlling calorie intake. Fruits and vegetables are rich in antioxidants and nutrients that support heart health, while whole grains provide fiber that helps lower cholesterol. Lean proteins, such as fish, poultry, and legumes, are lower in saturated fats, which can contribute to heart disease when consumed in excess. By following this method, you can create well-rounded meals that nourish your body and support cardiovascular health.

Enjoy Occasional Treats

It is completely fine to treat yourself every now and then. Having a candy bar or some potato chips occasionally will not ruin your heart-healthy diet. The key is moderation, treats should be occasional, not a regular habit. Focus on eating nutritious foods most of the time, and an occasional indulgence won’t disrupt your overall eating plan.

To maintain a heart-healthy diet, limit added sugars to less than 10% of your daily calorie intake. For example, if you consume 2,000 calories per day, aim for no more than 200 calories from added sugars, which equals about 50 grams. Also, avoid giving foods or drinks with added sugars to children under 2 years old. With good planning and mindful choices, heart-healthy eating can be both possible and enjoyable.

Small Steps, Big Impact

Improving your heart health does not demand extreme changes to your diet all at once. Start by making small, manageable adjustments that fit into your routine. For example, try adding an extra serving of vegetables to your meals, this can increase your intake of heart-healthy nutrients like fiber, vitamins, and antioxidants. Another small change is switching sugary drinks to water, which not only helps you stay hydrated but also reduces extra calories and sugar that can contribute to weight gain and high blood pressure. By taking these small steps and making them part of your daily routines, you can slowly build a heart-healthy lifestyle. Over time, these adjustments can have a significant impact on your cardiovascular health, helping to lower your risk of heart disease while improving your overall well-being.

Take charge of your heart health today, your heart will thank you!

References:

American Heart Association. (2024). Healthy eating for a healthy heart. Retrieved from https://www.heart.org

Centers for Disease Control and Prevention. (2024). Healthy eating tips. Retrieved from https://www.cdc.gov

Mayo Clinic. (n.d.). Heart-healthy diet: 8 steps to prevent heart disease. Retrieved December 17, 2024, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

National Heart, Lung, and Blood Institute. (2024). Heart-healthy eating. Retrieved from https://www.nhlbi.nih.gov

Each February, the National Heart, Lung, and Blood Institute (NHLBI) highlights American Heart Month, encouraging individuals to adopt heart-healthy lifestyles to lower the risk of heart disease. Heart disease claims over 600,000 lives annually in the U.S., making it the leading cause of death across all ages, genders, and ethnicities.

You can lower your risk of heart disease by maintaining a balanced diet, staying active, and managing cholesterol and blood pressure. Use this opportunity to adopt long-lasting habits that support a healthier heart.

What Is Heart Disease?

Heart disease refers to various heart-related conditions, with coronary artery disease (CAD) being the most common in the U.S. This condition impacts the blood flow to the heart, and a reduction in blood flow can lead to a heart attack.

Signs of Heart Disease

Heart disease can be “silent” until serious events like a heart attack, heart failure, or arrhythmia occur. Watch for these warning signs:

Heart Attack Symptoms:

• Chest pain or discomfort
• Pain in the upper back, neck, or jaw
• Indigestion, heartburn, nausea, or vomiting
• Extreme fatigue or dizziness
• Shortness of breath

Arrhythmia Symptoms:

• Irregular heartbeat or fluttering in the chest

Heart Failure Symptoms:

• Shortness of breath
• Fatigue
• Swelling in the feet, ankles, legs, abdomen, or neck veins

Heart Disease Risk Factors

High blood pressure, high cholesterol, and smoking are major risk factors for heart disease. In the United States, nearly 47% of adults have at least one of these three contributing factors. Additionally, several other medical conditions and lifestyle choices can heighten the risk of heart disease, including:

• Diabetes
• Obesity or Overweight
• Poor Diet
• Physical Inactivity
• Excessive Alcohol Consumption

Understanding Heart Attacks

A heart attack (myocardial infarction) occurs when a portion of the heart muscle is deprived of blood. The longer the delay in restoring blood flow, the more severe the damage to the heart.

Most heart attacks result from coronary artery disease (CAD), where arteries become blocked. In rare cases, a severe spasm or sudden tightening of a coronary artery can also trigger a heart attack.

Heart Disease in Men

• Leading Cause of Death: In 2021, heart disease caused 384,886 deaths among men, accounting for about 1 in 4 male deaths.
• Racial and Ethnic Impact: Across various racial and ethnic groups in the United States, including African Americans, American Indians or Alaska Natives, Hispanics, and whites, heart disease remains the leading cause of death for men. However, for Asian American or Pacific Islander men, heart disease ranks second, with cancer being the primary cause.
• Approximately 7.7% of white men, 7.1% of black men, and 5.9% of Hispanic men are diagnosed with coronary heart disease.
• Silent Risk: About 50% of men who die suddenly from coronary heart disease had no prior symptoms, emphasizing the need for regular check-ups.

Women and Heart Disease

• Widespread Impact: Over 60 million U.S. women (44%) live with some form of heart disease. In 2021, 310,661 women lost their lives to heart disease, making it the top cause of death for women of all ages.
• Awareness Gap: Only 56% of U.S. women recognize heart disease as their leading cause of death, highlighting the need for increased education and awareness.

References:

American Heart Association. (2023). Heart disease and stroke statistics — 2023 update. Retrieved from https://www.heart.org

Centers for Disease Control and Prevention. (2023). Heart disease facts. Retrieved from https://www.cdc.gov

National Heart, Lung, and Blood Institute. (2023). What is heart disease? Retrieved from https://www.nhlbi.nih.gov

February is American Heart Month, a time to prioritize heart health and raise awareness about cardiovascular disease, the leading cause of death globally. One significant way to support this cause is by participating in National Wear Red Day on February 7th. This annual observance connects millions of people across the country in the fight against heart disease and stroke, especially among women, who are disproportionately affected.

Why Wear Red?

Wearing red is an easy yet powerful way to raise awareness about heart health. It acts as a visual reminder of the importance of caring for our hearts and encourages meaningful conversations about preventing heart disease. Heart disease continues to be the leading cause of death worldwide, affecting millions of individuals regardless of age, gender, or background. By wearing red, individuals show their support for heart health initiatives and encourage others to learn more about protecting their cardiovascular well-being.

Heart disease is especially significant for women, as it claims the lives of 1 in 3 women each year. Many of these deaths could be prevented with greater awareness, timely medical care, and healthier lifestyle choices. Wearing red highlights, the urgency of addressing these issues while promoting heart-healthy habits that can save lives.

How You Can Participate

• Wear Red: Dress in your favorite red clothing or accessory to show your support. Whether it is a dress, shirt, tie, or even a red scarf, your participation can help initiate important conversations about heart health.
• Educate Yourself and Others: Learn about the major risk factors for heart disease, such as high blood pressure, high cholesterol, smoking, obesity, and physical inactivity. Share this information with your family, friends and coworkers. Use social media hashtags like #WearRedDay and #HeartHealth to spread the message.
• Make Heart-Healthy Choices: Commit to lifestyle changes that promote heart health:
  
  • Eat a heart-healthy diet: Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
  • Exercise regularly: Plan for at least 150 minutes of moderate-intensity exercise per week.
  • Manage stress: Practice mindfulness, yoga, or meditation to reduce stress.
  • Quit smoking: Look for support and resources to quit smoking if needed.

Know the Signs, Save a Life

Recognizing the signs of a heart attack or stroke can be lifesaving. Common heart attack symptoms include chest pain or pressure, shortness of breath, pain in the arms, back, neck, or jaw, and sudden dizziness or nausea. Women may experience fatigue, indigestion, or upper back pain, which are often overlooked or mistaken for less serious issues.

For strokes, remember the FAST method: Face drooping, Arm weakness, Speech difficulty, and Time to call 911. Acting quickly at the first sign of trouble can reduce long-term damage and improve survival. If you or someone you know experiences these symptoms, call 911 immediately, every second counts.

Make Everyday Heart Day

National Wear Red Day is more than just wearing a color, it is a call to action to prioritize heart health every day. Simple, constant actions such as healthier eating, regular exercise, and effective stress management can significantly reduce your risk of heart disease.

This February, stand in unity with millions by wearing red on February 7th. Together, we can create a lasting impact, raise awareness, and save lives.

References:

American Heart Association. (2023). National Wear Red Day: Raise awareness and help save lives. Retrieved from https://www.heart.org
Centers for Disease Control and Prevention. (2023). Heart disease facts: Know the risks and prevent heart disease. Retrieved from https://www.cdc.gov
National Heart, Lung, and Blood Institute. (2023). Heart health month: Join the fight against heart disease. Retrieved from https://www.nhlbi.nih.gov