Nutrition Considerations for Heart Health

In honor of American Heart Month, let’s talk about nutrition for heart health! When thinking about nutrition habits that contribute to a happy heart, there are four focal points to keep in mind: incorporate unsaturated fats vs. saturated fats, reduce sodium, focus on fiber, and don’t forget about omega-3s. As you work  towards modifications such as those you will read below, I encourage you to focus on the additions you can make versus subtractions, as naturally making the additions will likely lower intake in other areas (without resulting in deprivation) and support balanced intake overall.

Incorporate unsaturated fats vs. saturated fats

Unsaturated fat food sources:

  • Avocados

  • Olive oil

  • Avocado oil

  • Nuts & seeds

  • Fatty fish such as salmon, tuna, or sardines

  • Chia seeds

Consider swapping out saturated fats for unsaturated fats when able; saturated fats include butter, mayo, fried foods, tropical oils, and animal fat (dietary fats solid at room temperature). Dietary guidelines for Americans recommend aiming for less than 10% of total calories coming from saturated fat.

Reduce Sodium

  • Skip the table salt and be mindful of higher sodium condiments (soy sauce, ketchup, BBQ sauce, etc)- season foods with herbs, spices, garlic, balsamic vinegar, lemon juice

  • Optimize fresh or frozen fruit/vegetable intake

  • Rinse off canned vegetables or meats prior to use to reduce sodium content

  • When using canned foods, select option with “no salt added” or “reduced sodium”

  • Prepare fresh meats while moderating intake of deli meats, hot dogs, sausages, and canned meats

Focus on Fiber 

  • Fruits & vegetables (higher fiber content if you keep the peel on)

  • Prunes

  • Beans & lentils

  • Flaxseed

  • Whole grains (whole wheat, oats, brown rice, quinoa, bulgar, barley)- aim for at least half the grains you eat to be whole grains

Add-in Omega- 3 food sources

  • Salmon, tuna, herring, sardines, anchovies

  • Walnuts

  • Flaxseed

  • Chia Seeds

  • Canola oil

Consider picking a few of these foods to add into your meal plan or implementing a few of these modifications as a way to support your heart health! It is important to not underestimate the effect nutrition can have on the risk for cardiovascular disease. 

References: Academy of Nutrition and Dietetics, Dietary Guidelines for Americans