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Food is more than fuel—it’s medicine for your heart. Every bite you take can impact your heart and vascular health. By focusing on nutrient-dense, whole foods and limiting ultra-processed foods, you can nourish your body and maintain a healthy heart.
Minneapolis Heart Institute Foundation Registered Dietitian Nutritionists Gretchen Benson and Susan White hosted an On the Pulse webinar on Nourishing Your Heart. There they shared that incorporating more whole foods – single ingredient foods like fruits, vegetables, and whole grains – is a great place to start.
The Dietary Guidelines for Americans recommend eating at least five servings of fruits and vegetables per day, yet only about 10% of Americans currently consume enough. One way to help achieve this recommendation is to cover half of your plate with fruits and vegetables. Count the colors in your meals and add more. A variety of naturally bright colors translates to important vitamins, minerals and antioxidants.
Aim for three servings of whole grains daily. Look for the word “whole” in the ingredients list to help you identify heart-healthy grains. Foods like brown or wild rice, quinoa, oatmeal, and popcorn are associated with improved cholesterol and can help lower your heart disease risk.
Don’t fear fat; it helps us feel full and absorb key nutrients. While all fats are equal in terms of calories, some types of fat are healthier than others. Choose foods high in unsaturated fats – examples include olive or vegetable oils, nuts, or avocado – and use them to replace saturated fats like animal fats, butter, or tropical oils. Avoid trans fats altogether.
Fatty fish, such as salmon, tuna, sardines and herring, are excellent sources of protein and omega-3 fatty acids, and intake has been associated with a reduced risk of cardiovascular disease. The American Heart Association (AHA) recommends eating fish twice a week.
Nuts are another great source of healthy fats, as well as protein and fiber. Eating an ounce of nuts daily can lower your risk of heart attack and stroke. At the same time, nuts are high in calories, so it is best to keep to just a serving.
Experts advocate the advantages of a plant-based diet, and you don’t need to be a vegetarian to benefit. A long-term study from the National Institute of Health showed that even small changes can make a big difference. Replacing just 3% of calories from animal protein with plant protein reduced cardiovascular mortality by more than 11%. That benefit increased even more if plant protein was used to replace red meat. Many plant-based foods offer excellent sources of protein; consider trying beans, quinoa, or tofu.
Regardless of the eating pattern we choose, the quality of the foods we include is critical. Avoid ultra-processed foods by limiting those with an extensive ingredient list. These foods frequently contain large amounts of salt and sugar to extend shelf life or improve flavor.
Nutrition labels help consumers see what percentage of a food’s total sugar is coming from added sugars. Research connects added sugars with heart disease risk factors. AHA recommends limiting added sugar – no more than 24 grams (6 tsp) for women and no more than 36 grams (9 tsp) for men – daily. Natural sugars found in fruits, vegetables, whole grains and milk don’t negatively impact health the same way that sugars added during food processing do.
As you incorporate changes in your diet, it is important to find solutions that fit with your lifestyle and you can commit to long-term. The Nolan Family Center for Cardiovascular Health at Minneapolis Heart Institute Foundation offers education and resources – including recipes – to help you eat more heart healthy. Individuals at risk for heart disease can also find care through our physician partners at nearby Allina Health Minneapolis Heart Institute Cardiovascular Prevention Clinics. Seeking resources and support to implement improvements in your eating pattern can help you maintain a healthy heart.
