Diet and exercise can impact your heart in a variety of ways. On this page, you will find information and resources about the relationship between diet and heart health.

Heart Health

General Recommendations

The American Heart Association has a few general recommendations regarding diet that have been shown to support heart health.

    • Make sure you are meeting your daily servings for fruits and vegetables (check out the general nutrition page for more information on how many fruits and vegetables you should be eating daily). These foods are rich in vitamins, minerals, antioxidants, and fiber, which are all important for heart health.

    • Particularly focus on leafy greens (spinach, kale), berries (blueberries, strawberries), and citrus fruits (oranges, grapefruits), which are known for their heart-healthy benefits.

    • Opt for whole grains over refined grains. Whole grains like brown rice, quinoa, oats, and whole wheat provide more fiber, which helps lower cholesterol levels and supports healthy blood pressure.

    • When eating meat, choose leaner cuts as these are lower in saturated fats.

    • When possible choose seafood or plant-based protein options.

    • Focus on increasing healthy fats like Monounsaturated fats (found in olive oil, avocado, and nuts) and polyunsaturated fats (found in fatty fish like salmon, mackerel, and sardines) are heart-healthy fats.

    • Specifically focus on increasing Omega-3 fatty acids (especially from fatty fish, flaxseeds, and walnuts) which have been shown to reduce inflammation and lower the risk of heart disease.

    • Limit saturated fats (found in red meat, butter, and full-fat dairy) and trans fats (found in some processed and fried foods).

    • The AHA recommends that you aim to consume less than 2,300 mg of sodium per day. If you have high blood pressure you should aim to have less than 1,500 mg of sodium per day.

    • See the section down below fore additional tips regarding sodium.

Importance of Fiber

Fiber is a type of carbohydrate typically found in fruits, vegetables, and whole grains and can not be digested in our bodies. This non-digestible component of food can affect many aspects of our health. Click on the video to learn more about fiber and its effect on heart health.

Salt in Your Diet

Reducing your salt intake is one of the first steps you can take to improve your heart health, specifically blood pressure.

Tips:

  • Sub-products with low sodium alternatives (like low sodium soy sauce).

  • Pay attention to the sodium content per serving on nutrition labels.

  • Add fresh herbs and spices to meals for added flavor to reduce the need for salt.

  • Try out sodium-free or reduced-sodium spice blends when cooking.

  • Eat out less and cook from scratch more. Many restaurants, fast food, and premade meals have high levels of added sodium due to consumer demand. Cooking food at home gives you more control.

Additional Resources

This page was created by Hannah Eddy Nutrition for the use of Harvest for the Hungry.