How often do you think about heart health when it comes to your diet? For many people, it’s not something they focus on day to day. Heart disease often feels distant or like a concern for later in life. Yet it is the leading cause of death for both men and women and is closely tied to metabolic conditions such as insulin resistance, type 2 diabetes, and PCOS.
The good news is that up to 80 percent of heart disease is preventable, and small, consistent changes in diet and lifestyle can make a meaningful difference.
When I first started practicing nutrition, heart health advice looked very different. Fat was often blamed, margarine was promoted as heart healthy, and sugar received far less attention. As the science has evolved, so has our understanding of what truly supports heart health.
Today, the focus is less on individual nutrients and more on overall dietary patterns. Eating patterns like the Mediterranean diet, which can be relatively high in fat, are among the most heart protective approaches we know.
Rather than vilifying individual foods like cheese or red meat, heart health comes down to your everyday habits and how your choices add up over time.
Where Most Americans Are Falling Short
So what does the average person eat, and how does that compare to heart health recommendations? Put simply, we are not doing so well.
If you are not sure where to begin, try tracking what you eat for a few days to establish a baseline. Then choose one to three goals from the list below to focus on. Once those habits feel manageable, build from there. Progress builds over time.
Health Hearty Nutrition Tips
What you eat day to day has a powerful impact on your heart. The goal is not to obsess over a single food or nutrient, but to focus on simple, sustainable habits that support metabolic health, reduce inflammation, and help keep cholesterol and blood pressure in check. The tips below offer a practical starting point.
1.Increase your intake of fiber rich foods.
Fiber is one of the most underrated nutrients for heart health and most of us don’t get enough. The average intake in the U.S. is about 15 grams per day, well below the recommended 25–30 grams.
Certain types of fiber, especially soluble, viscous, and fermentable fibers, can help lower LDL (“bad”) cholesterol, improve blood sugar control, improve insulin sensitivity, reduce inflammation, and support the gut microbiome, all of which contribute to better heart health. Fiber also increases satiety, helps manage weight, and supports regular digestion.
-Start by adding more fiber-rich foods throughout your day: mix ground flax or chia seeds into yogurt or smoothies, add lentils or beans to soups and salads, and choose whole grain options when possible.
-Be sure to also include fruits and vegetables. Aim for at least 4½ cups per day.
-If your current intake is low, increase fiber gradually and drink plenty of water to help your body adjust.
2. Increase your intake of fruits and vegetables.
Only 1 in 10 Americans meets the daily recommendations for fruits and vegetables. That’s a missed opportunity for your heart. These foods are packed with essential nutrients, antioxidants, phytonutrients, and fiber that help reduce inflammation, support gut health, and lower your risk of heart disease, stroke, and certain cancers. They also aid in digestion, blood pressure regulation, and weight control.
Try this:
-Aim for at least 4½ cups of fruits and vegetables per day.
-Add berries to your oatmeal or yogurt,
-Keep pre-cut veggies on hand for snacks, toss leafy greens into smoothies, soups, or omelets, and fill half your dinner plate with veggies.
3. Limit added sugar.
The average American consumes about 22 teaspoons of added sugar per day which is far more than recommended. Excess added sugar can raise blood pressure, increase triglycerides, lower HDL (good cholesterol), and contribute to inflammation and metabolic issues. The American Heart Association recommends no more than 6 teaspoons (24g) per day for women and 9 teaspoons (36g) for men. Even if you avoid
Try this:
-Check food labels for “added sugars” and aim to cut back on processed snacks, sweetened beverages, and sugary cereals.
-Choose naturally sweet foods like fruit when craving something sweet, and be mindful of sugars in smoothies, sauces, and even wellness drinks.
4. Choose heart healthy fats.
The topic of fats is more complex than ‘”fat = bad”. Most heart healthy guidelines recommend limiting saturated fats, found in butter, cheese and fatty red meat, as they tend to raise LDL cholesterol. The AHA recommends < 6% of calories come from saturated fat. However, newer research highlights that what you replace them with (poly‑ or mono‑unsaturated fats versus refined carbs) and your overall dietary pattern matter most.
The healthiest fats come from:
Monounsaturated fats: Found in extra virgin olive oil (EVOO), olives, avocado, and many nuts. Rich in oleic acid and polyphenols like oleocanthal, these fats help lower inflammation and support HDL cholesterol.
Polyunsaturated fats: Found in nuts, seeds, and fatty fish. Omega-3s (EPA and DHA) from fish like salmon and sardines are especially protective in helping to lower triglycerides, reduce inflammation, and support heart rhythm.
Try this:
-Cook with olive oil or drizzle it over roasted veggies and salads.
-Add avocado to toast, smoothies, or bowls.
-Include fatty fish like salmon 2–3 times per week.
-Snack on a small handful of nuts or sprinkle them over yogurt or oatmeal.
5. Avoid trans fats.
There are very times I use the word “avoid”, but in this case I will! Trans fats are associated with all cause mortality, total CHD, and CHD mortality, predominantly because of higher intake of industrial trans fats. Raise LDL and lower HDL. Luckily, trans fats have been removed from most processed foods.
-Avoid foods containing partially hydrogenated vegetable oils found in many doughnuts, cookies, crackers, muffins, pies and cakes.
-Avoid/limit ultra-processed junk! When looking at fat spreads, look for “0 g trans fat” on the Nutrition Facts label and no partially hydrogenated oils in the ingredients list.
6. Consume nuts and seeds.
Nuts and seeds are packed with heart‑healthy fats, fiber, and antioxidants. Regular consumption is linked to lower LDL cholesterol, reduced risk of heart disease and diabetes, and improved weight management. They’re a staple in many evidence-based diets like the Mediterranean, DASH, and Portfolio diets.
Try this:
-Aim for at least four 1‑oz servings per week.
-Snack on a small handful of unsalted almonds or walnuts
-Add chia or flaxseeds to oatmeal or smoothies, or sprinkle sunflower seeds on salads. Watch portion sizes if you’re managing your weight. I love the 100-calorie mini packs!
7. Eat fish.
Fatty fish like salmon, sardines, and mackerel are rich in omega‑3 fats (EPA and DHA), which help reduce inflammation, lower triglycerides, and may reduce the risk of arrhythmias and heart disease. While plant-based sources like flax or chia offer omega‑3s too, they are not nearly as potent as omega 3’s found in fatty fish.
Try this:
-Aim for at least two servings of fish per week.
-Add canned salmon to salads, cook fish at home, or enjoy sushi from a reputable place.
-If you don’t eat fish regularly, talk to your doctor or dietitian about omega‑3 supplements.
8. Substitute whole grains for “white” or refined grains.
Many people avoid grains entirely due to low-carb trends, but whole grains offer important heart health benefits. Regular consumption is linked to reduced risks of stroke (30–36%), type 2 diabetes (21–30%), and heart disease (25–28%). Whole grains may also support better weight management, lower inflammation, healthier arteries, and improved blood pressure.
-Read labels for the word “whole” in the ingredient list or the yellow whole grain stamp on the labels
-Swap white bread, rice, or pasta for whole grain versions,
-Try nutrient-rich grains like quinoa, barley, freekeh, or millet.
9. Avoid/limit processed luncheon meats.
They are linked to cancer, heart disease, and diabetes (due to sodium, nitrates)
90% of Americans consume too much sodium (an average of 3400 mg/day), increasing their risk for high blood pressure, a major contributor to heart disease and stroke. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. 90% of our sodium intake comes in the form of processed foods. These 10 foods account for 44% of the daily sodium consumed: breads and rolls, luncheon meats like deli ham or turkey, pizza, poultry, soups, cheeseburgers and other sandwiches, cheese, pasta dishes, meat dishes like meatloaf, snack foods like potato chips and pretzels.Try this:
-Limit processed foods and read food labels!
-Look for lower sodium options when possible
-Cook more meals at home to better control your sodium intake.
Emerging research shows that your gut microbiome may play a bigger role in heart health than we once realized. For example, certain gut bacteria metabolize compounds in red meat, like L‑carnitine, into TMAO, a substance linked to increased risk of atherosclerosis. High sodium intake may also negatively affect gut flora, potentially contributing to high blood pressure. While this area of research is still evolving, there’s growing evidence that a healthy gut supports a healthy heart.
Want to learn more about how to improve your gut microbiome> Check out my post: Gut Health 101: Why It Matters and How to Support It Naturally.
12. Have a few whole plant based meals a week.
You don’t need to go fully vegetarian to benefit your heart. Replacing some animal-based meals with whole, plant-based meals can improve cholesterol levels, blood pressure, insulin sensitivity, gut health, and inflammation. A heart-healthy plant-based meal emphasizes vegetables and fruit, beans, lentils, or soy foods, whole grains and nuts, seeds, and healthy fats (olive oil, avocado). Aim for at least 2 plant-based meals a week.
13. Include soy protein in the diet.
Diets low in saturated fat that includes 25 grams of soy protein a day may reduce the risk of heart disease. Must include 6.25 mg of soy protein to include this claim. Examples: soy milk, 8 oz (8 gm), tofu ½ cup (10 gm), soybeans, cooked, ½ cup (12 gm). Best bets are natural unprocessed soy vs processed found in cereals and energy bars. Choose non-GMO when possible.
Green tea is considered one of the world’s healthiest drinks. It’s rich in antioxidants called polyphenols (including catechins like EGCG) that help protect blood vessels and lower cholesterol. Research shows that regular green‑tea consumption is associated with modest improvements in LDL (“bad”)‑cholesterol and triglyceride levels, and a lower risk of heart disease and stroke. For example, one meta‑analysis found that those who drank several cups of green tea daily had a reduced risk of cardiovascular disease and ischemic‑related events compared with those who drank less.
Try this:
-Aim for 2–3 cups, choose unsweetened varieties, and consider substituting green tea for sugary beverages or high‑calorie coffee drinks.
-Look for decaffeinated if needed.
When and how often you eat may impact heart health just as much as what you eat. Emerging research suggests that long eating windows (e.g., grazing from morning to night) and late-night meals may increase the risk of high blood pressure,
-Aim for a consistent eating window (e.g., 10–12 hours during the day).
-Try to finish your last meal 2–3 hours before bed to support better digestion, blood sugar, and triglyceride control.
-Avoid skipping meals if it leads to overeating later in the day, which can spike blood sugar and triglycerides.
Excess weight, specially around the waist, can increase your risk for high blood pressure, insulin resistance, and heart disease. While weight management is a complex and personal journey, small, sustainable changes to your diet, movement, sleep, and stress levels can make a big impact over time.
Try this:
-Focus on habits, not perfection.
-Start with one or two small goals and build from there.
17. Consider psyllium supplements.
This has been the secret weapon that has helped many of my clients lower their cholesterol. Psyllium, a soluble fiber supplement, has been shown to lower total and LDL cholesterol levels when taken regularly, especially in people already eating a low-saturated-fat diet. Clinical studies show that 10 grams per day may reduce total cholesterol by 4% and LDL by 7%. While some psyllium comes from food, supplements like Metamucil or plain psyllium husk powder are more effective for reaching therapeutic doses.
Try this:
-Start with 1 teaspoon per day mixed into water, smoothies, or oatmeal and increase slowly as tolerated.
-Always drink plenty of fluids with fiber supplements.
-If you have a GI condition, check with your healthcare provider first.
18. Include flavonoid-rich foods
Flavonoids are natural compounds found in plant-based foods that have powerful anti-inflammatory and antioxidant effects. Diets rich in flavonoids have been linked to lower blood pressure, improved blood vessel function, and a reduced risk of heart disease and stroke. You’ll find these heart-supportive compounds in foods like berries, citrus fruits, apples, onions, leafy herbs, green and black tea, and even dark chocolate.
Try this:
-To boost your intake, try adding berries to your oatmeal or yogurt, sipping green tea, tossing fresh herbs into salads and soups, or using red onions and citrus zest to brighten your meals. The best part? These foods are heart-healthy and delicious.
Heart Healthy Lifestyle Habits
Nutrition is just one piece of the puzzle. Movement, sleep, stress management, and reducing sedentary time all play critical roles in protecting your heart and improving long-term health. Here’s how to build a heart-healthy lifestyle that works with your routine.
19. Get adequate sleep.
Getting too little sleep, especially fewer than six hours per night, has been linked to a significantly higher risk of heart disease and stroke. Poor sleep can disrupt glucose metabolism, blood pressure regulation, and inflammation. All of these play a role in cardiovascular health. Aim for 6–8 hours of quality sleep per night to support your heart and overall well-being. I am the “queen of sleep issues” and know getting more sleep is easier said than done!
Try this:
Set a consistent sleep schedule, limit screen time before bed, and create a calming bedtime routine. If you struggle with sleep, start by going to bed just 30 minutes earlier. Small changes can make a big difference.
20. Exercise on a regular basis.
Regular physical activity is one of the most powerful tools for heart health. It strengthens the heart muscle, improves blood pressure and cholesterol, supports blood sugar control, and boosts mood and mental clarity. Exercise may even help reduce the risk of Alzheimer’s and cognitive decline as we age.
-Aim for at least 150 minutes of moderate aerobic activity (like brisk walking or cycling) and two sessions of resistance training per week.
-Start where you are and build from there.
21. Less sitting time
According to the American Heart Association, sedentary behavior may be associated with an increased risk of developing diabetes, cardiovascular disease, impaired insulin sensitivity (linked to diabetes) and an overall higher risk of death from any cause. And moderate to vigorous physical activity does not cancel out the impact of sedentary time. Even physically active people who spend a lot of their time being sedentary appear to have increased risk.
Try this:
Get up and move during the day – ideally once every hour.
22. Stress management.
Chronic stress raises adrenaline and cortisol, which can elevate blood pressure, heart rate, and inflammation—key risk factors for heart disease. Studies suggest that regular stress-reducing practices may significantly lower the risk of heart attacks and strokes.
Try this:
-Set aside just a few minutes each day for stress relief.
-Try deep breathing, meditation, a short walk, or journaling. Even small moments of calm can have a big impact over time.
Medical and Metabolic Monitoring for Heart Health
Staying on top of key lab values and understanding your metabolic health can help you catch issues early—and take meaningful steps to reverse or manage them. These are the numbers to know and the tests to ask about, especially if you have insulin resistance, PCOS, or type 2 diabetes
23. Get your blood pressure checked on a regular basis.
High blood pressure is one of the most important and modifiable risk factors for heart disease. Because it often has no symptoms, regular monitoring is essential. Keeping blood pressure in a healthy range helps protect your heart, brain, and blood vessels over time.
24. Get your cholesterol checked on a regular basis.
A standard cholesterol panel includes total cholesterol, LDL, HDL, and triglycerides—and it’s a good starting point. But for a more complete picture of heart health, especially if you have elevated cholesterol, insulin resistance, or a family history of heart disease, advanced tests may help.
25. Manage blood sugar. Elevated blood sugar can lead to inflammation and increased oxidative stress. This can start the cascade of cholesterol and plaque formation in our arteries. Keep tabs on your fasting blood sugar as well as HbA1c. Some people may also benefit from using a CGM.
26. Try to reverse insulin resistance.
Insulin resistance starts before blood sugar becomes elevated. It signals an impairment in the way glucose is being metabolized. Luckily, there is a lot you can do to reverse it! See my previous post on 25 ways to manage insulin resistance naturally.
Your Takeaways
Heart disease is largely preventable. A heart-healthy lifestyle doesn’t have to mean deprivation or extremes—it’s about building sustainable habits that support your metabolism, hormones, and long-term vitality. Start small, stay consistent, and know that every step you take adds up to better health.
Need a heart health plan that cuts through the confusion and fits your life? Contact me to learn more about how I can help you.
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