Eating with Your Heart in Mind

A healthy diet can prevent more than 75% of deaths from heart disease, according to research published by the European Society of Cardiology. Maintaining a healthy heart is essential for overall well-being, and this data underscores the impact of eating habits on heart health. 

Our team at Carolina Heart and Leg Center in Fayetteville, North Carolina, wants you to know that no matter what your current cardiovascular status, it’s never too late to reap the benefits of adopting heart-healthy eating habits.

What you eat daily has an impact on your heart and circulatory system. We’ve gathered some key principles to get you started so you can reduce your risk of heart disease, manage existing conditions, and promote long-term heart health. 

Focus on whole foods

Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are rich in essential nutrients that support heart health. These foods are minimally processed and free from added sugars, unhealthy fats, and sodium, all of which can contribute to heart disease. 

Incorporate a variety of whole foods into your diet to ensure you get a balanced intake of vitamins, minerals, fiber, and antioxidants.

Increase fruit and vegetable intake

Boosting your fruit and vegetable intake is one of the easiest ways to transition to a heart-healthy diet. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that protect your heart. 

Aim to fill half your plate with a colorful assortment of these foods at each meal. Leafy greens, berries, citrus fruits, and cruciferous vegetables like broccoli and Brussels sprouts are particularly beneficial.

Make grain swaps

Whole grains, such as oats, quinoa, millet, buckwheat, and brown rice provide fiber, which helps lower cholesterol levels and supports healthy digestion. Replace refined grains, like white bread and pasta, with their whole-grain counterparts to reap the cardiovascular benefits.

Choose healthy fats

Not all fats are bad for your heart. Healthy fats, such as those found in olive oil, avocados, nuts, and seeds, can help reduce inflammation and lower bad cholesterol (LDL) levels. Incorporate these fats into your diet while avoiding trans fats and saturated fats, commonly found in processed foods, fried foods, and fatty meats, which can increase your risk of heart disease.

Eat foods rich in omega-3 fats

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, are especially good for your heart. They have a powerful impact on cutting inflammation, bringing blood pressure down, and reducing triglyceride levels. Include these sources of omega-3s in your diet at least twice a week.

Limit sodium and sugar

Eating too much sodium and sugar can contribute to high blood pressure and weight gain, increasing the risk of heart disease. Pay attention to food labels and choose products with lower sodium and sugar content. 

Consider cooking at home to give you control over the amount of salt and sugar in your meals, making it easier to stick to heart-healthy guidelines.

Cut back on processed foods

Processed foods are nearly always packed with excess sodium, sugar, and unhealthy fats. Limiting your consumption of these foods and opting for fresh, whole ingredients can significantly benefit your heart health. 

When shopping, focus on the perimeter of the grocery store where fresh produce, dairy, and meats are typically located, and avoid the aisles stocked with processed snacks and meals.

Practice portion control

If you eat large portions of food, even if they’re healthy, it can lead to weight gain and put extra strain on your heart. Be mindful of portion sizes and listen to your body's hunger and fullness cues. Using smaller plates, measuring servings, and avoiding second helpings can help you maintain a healthy weight and support your heart health.

We’re here to partner with you to help you keep your heart as healthy as possible. If you have any questions or need personalized dietary advice, don’t hesitate to contact us to schedule a consultation with one of our Carolina Heart and Leg Center providers. Together, we can work toward a heart-healthier lifestyle.