Your heart shows up for you every day. Healthy eating is one way you can show up for your heart in return. Small but meaningful changes can support long‑term heart health while still allowing you to savor food that brings you comfort and joy.
“When you picture heart-healthy eating, a long list of ‘don’ts’ might come to mind,” says Nicole Havlichek, MBA, RDN, CD, CNSC, Supervisor of Outpatient Nutrition and Diabetes Education for ThedaCare. “That need not be the case. Through adopting a handful of healthy habits, you can focus on what you can do for your heart instead of what you’re giving up.”
Here, we share five guidelines to get you started on a path toward heart-healthy eating. It may be American Heart Month, but you can follow these guidelines all throughout the year.
5 Tips for Heart-Healthy Eating
1. Focus on fruits and veggies.
The American Heart Association (AHA) recommends filling half your plate with fruits and veggies as a way to meet the daily recommendation of 2 1/2 cups of vegetables and 2 cups of fruit.
“Add a variety of fruits and vegetables, also known as eating the rainbow,” Havlichek says. “Incorporating your reds, oranges, yellows, greens, blues and purples offers a wide variety of vitamins and minerals, great for all aspects of our health.”
Fruits and veggies offer many benefits. They’re filled with fiber, which can help keep you regular, stay fuller longer and reduce cholesterol.
Getting in extra fruit often feels easier for people than embracing veggies. If that’s the case for you, Havlichek offers some tips:
- Add frozen cauliflower or spinach to your favorite smoothie. Mix it with fruit, and you won’t even notice the taste, we promise!
- Swap out all or some of your pasta with zucchini noodles. You can either buy them premade or make your own.
- Trade your lunchtime sandwich for a salad two or three days a week.
- Crunch on veggies and a healthy dip such as hummus throughout the day. Prepping your veggies in advance on the weekend can help make this more doable.
- Add chopped veggies to eggs.
- Sneak extra chopped vegetables into soups, stews and sauces.
2. Hunger for whole grains.
Whole grains decrease risk for heart disease, stroke and diabetes and support healthy digestion.
“Fiber, again, can help lower that LDL cholesterol or that bad cholesterol,” Havlichek says. “Whole grains also keep us fuller for longer. They may help us better manage our weight and balance our blood sugars.”
Incorporating more whole grains is often an easy swap: Instead of white, go for brown. Choose whole wheat bread or pasta instead of white and brown rice versus white. But don’t stop there. You can try other types of grains as well. Farro, quinoa, amaranth, millet and barley offer the same mouthfeel as rice but are all whole grains.
For breakfast, enjoy a bowl of oatmeal or select a low-sugar, high-fiber cereal such as Shredded Wheat or Cheerios. Add a banana or some berries for a naturally sweet touch that will boost your fruit intake.
3. Slash saturated fats.
Eating too much saturated fat can raise the level of LDL (bad) cholesterol in your blood. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke, according to the AHA.
Foods that contain saturated fats include full-fat dairy products such as butter, whole milk, cream cheese, other cheeses and yogurt, as well as red and processed meats.
Havlichek offers these tips:
- Choose 1% or skim milk and reduced-fat versions of cream cheese, cheese and yogurt.
- Select poultry such as chicken or turkey. If you eat pork or beef, trim it of visible fat. Avoid processed meats altogether.
- When cooking meat, drain off any excess grease. Consider grilling, as it also allows fat to render and drip off.
- Think liquid when it comes to oils. Reduce your intake of fats that are solid at room temperature, such as butter and coconut oil. Instead, opt for oils that are liquid at room temperature, like olive, canola and vegetable.
4. Pare down processed products.
Highly processed foods often contain saturated fats. They’re also often sneaky sources of salt and sugar, which both negatively impact heart health.
Havlichek offers an easy way to avoid processed foods: Focus most of your grocery shopping on the perimeter of the store. Through sticking to the outside areas, you’ll fill your cart with mostly fruits, vegetables, meats, eggs, dairy products, and fruits and veggies in the freezer case.
“By thinking about the perimeter of a grocery store; cooking foods at home with your family, your friends, your loved ones; or going out to eat and selecting items off the menu that you know are better for your heart, you’re taking steps to eat minimally processed foods,” Havlichek says.
5. Focus on physical activity.
Exercise benefits not just your heart but also your overall physical and mental health. Through incorporating exercise into your routine, you can also balance out your calorie intake, improve your cardiovascular health and manage weight.
The AHA recommends:
- Getting at least 150 minutes per week of moderate-intensity aerobic activity; 75 minutes per week of vigorous aerobic activity; or a combination of both, preferably spread throughout the week
- Adding moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) at least two days per week
- Spending less time sitting
If finding ways to exercise in the winter feels challenging, Havlichek offers suggestions.
“Some indoor exercises could be joining a gym, going to a group fitness class, joining a personal training group, cycling on a stationary bike or going on a mall walk,” she says.
Here for You
Navigating dietary and lifestyle changes on your own can feel overwhelming. ThedaCare teams are here for you. If you’d like to schedule a visit with a ThedaCare dietitian, talk with your primary care provider or cardiologist.
“This Heart Month and beyond, we want to remind you that a healthy lifestyle is within reach,” Havlichek says. “Our teams are ready with support, education and resources.”
