Heart-healthy eating is about patterns you can repeat. Diets rich in vegetables, fruits, whole grains, legumes, nuts, and fish consistently improve cholesterol profiles and blood pressure while lowering cardiovascular risk over time1.
Why Nutrition Matters
Small daily choices influence LDL cholesterol, triglycerides, inflammation, and blood pressure. Together these factors shape a person’s long-term risk of heart attack and stroke2. Nutrition is one of the most powerful levers you can control alongside movement, sleep, and stress management3.
Core Food Strategies
- More plants, more fiber: Aim for vegetables and fruit at most meals, plus whole grains and beans. Soluble fiber helps reduce LDL by binding bile acids in the gut4.
- Prioritize unsaturated fats: Choose olive oil, nuts, seeds, and fatty fish. Replacing saturated fat with polyunsaturated fat lowers LDL cholesterol and cardiovascular events in trials and large cohorts5.
- Watch sodium: Most people benefit from lowering sodium to help reduce blood pressure; packaged foods and restaurant meals are the main sources6.
- Limit added sugars and refined grains: Sweetened drinks and ultra-refined carbs raise triglycerides and can worsen cardiometabolic risk3.
Heart-Healthy Plate (Simple Pattern)
Fill half your plate with vegetables and fruit, a quarter with lean protein such as fish, poultry, beans, or tofu, and a quarter with whole grains like brown rice or farro. Add a small portion of healthy fat such as olive oil or nuts1.
| Component | Examples | How It Helps |
|---|---|---|
| Vegetables & Fruit | Leafy greens, berries, tomatoes, citrus | Fiber, potassium, and polyphenols support BP and lipid control4 |
| Whole Grains & Legumes | Oats, barley, quinoa, beans, lentils | Soluble fiber improves LDL; steady energy supports weight goals4 |
| Protein | Fish (especially salmon, sardines), poultry, tofu | Omega-3s from fish support triglycerides and heart health7 |
| Healthy Fats | Olive oil, nuts, seeds, avocado | Replacing saturated fat with unsaturated fat lowers LDL5 |
Sodium: Practical Ways to Cut Back
- Flavor with herbs, spices, garlic, citrus, and vinegars instead of salt6.
- Scan labels and choose products with lower sodium per serving—soups, sauces, breads, and deli meats are common culprits6.
- Cook more at home and taste food before salting. Restaurant portions often exceed daily sodium goals in one meal6.
Fats: What to Replace and What to Keep
Cutting saturated fat by removing foods you enjoy rarely works for long. A better approach is to replace some saturated fat (fatty cuts of meat, butter, full-fat dairy) with olive oil, nuts, seeds, and fish. This substitution improves LDL and supports cardiometabolic health without feeling restrictive5.
Fiber: A Daily Target
Many adults benefit from ~25–38 grams of fiber per day depending on energy needs. Oats, barley, beans, chia, flax, and fruit pectin are rich in soluble fiber that helps reduce LDL4.
Lifestyle That Supports the Plan
- Movement: Aim for regular aerobic activity and strength training, which improve BP, insulin sensitivity, and lipid profiles2.
- Sleep and stress: Better sleep and stress skills support appetite regulation and heart health behaviors3.
- Alcohol: If you drink, keep it moderate; excess can raise BP and triglycerides3.
Frequently Asked Questions
Do I need to avoid all red meat?
Not necessarily. Many people do well limiting processed meats and choosing smaller portions of lean cuts while building meals around fish, beans, and poultry more often1.
Is butter worse than sugar?
They affect the body differently. High intakes of saturated fat raise LDL, while excess added sugar raises triglycerides and can worsen metabolic health. Most benefit from reducing both and replacing them with unsaturated fats and whole foods3.
How low should my sodium be?
General guidance encourages lowering sodium toward ~1,500–2,300 mg per day, with individualized goals based on your health and clinician advice6.
References
- American Heart Association. Dietary guidance for cardiovascular health. heart.org
- National Heart, Lung, and Blood Institute. Lifestyle approaches for blood pressure and lipids. nhlbi.nih.gov
- Centers for Disease Control and Prevention. Heart disease prevention and nutrition basics. cdc.gov
- Solà R, et al. Soluble fiber and LDL-cholesterol: evidence overview. See also AHA fiber summaries. heart.org
- Mozaffarian D, et al. Effects of replacing saturated fat with polyunsaturated fat on coronary heart disease—evidence from trials and cohorts; AHA science advisories. heart.org
- AHA & NHLBI sodium guidance: reducing dietary sodium lowers blood pressure and cardiovascular risk; tips for label reading and dining out. heart.org · nhlbi.nih.gov
- U.S. Dietary Guidelines & AHA scientific statements on seafood omega-3s and cardiovascular outcomes. dietaryguidelines.gov · heart.org