Your heart is essential for life. It pumps oxygen- and nutrient-rich blood throughout the body to nourish every single cell from your scalp to your toenails and everything in between. Your heart allows you to think, move, digest food, and do anything that any cell in your body does. When your heart isn’t working well or has a disease, this doesn’t only affect your heart. Because it influences every cell, heart disease can negatively impact any part of your body (1).

The reality is that heart disease, also known as cardiovascular disease, is still the #1 cause of mortality in the U.S. (1). One out of every five people in the U.S. who died in 2021, died of heart disease. This alarming statistic applies to everyone: men, women, and just about every ethnic background (1).

A 2024 public opinion poll conducted for the American Heart Association found that 68% of people recognize the importance of healthy eating habits and that nutritious food must become more accessible and affordable (2).

Most respondents (77%) said that they would like to eat a healthier diet, but face significant obstacles. Some obstacles include the high cost of healthy food, stress eating, lack of time to prepare food, and lack of knowledge (2). The poll also found that almost 60% of the average U.S. diet is from processed foods that are high in sodium, saturated fat, calories, refined grains, and sugar—all items that can harm the heart over time (2).

A report called U.S. Health and the Future of Food concluded there is an urgent need for a system that better integrates nutritious food and healthcare to help prevent and manage heart disease and other chronic conditions (2).

What is heart disease?

The heart is a fascinating organ and many conditions can affect it. Some of these conditions affect the heart’s vessels, muscles, or the electrical system that controls it (1). Examples of conditions that make up different parts of “heart disease” include coronary artery disease (vessels), cardiomyopathy (muscle), arrhythmias (electrical), and any number of other diseases that directly affect the heart.

The most common heart disease condition is called “coronary artery disease” (CAD). CAD affects the vessels around the heart when a waxy substance called “plaque” builds up inside them, narrowing—or even blocking—them, and can eventually lead to a heart attack (1). But, there is good news.

Heart disease is preventable and manageable with nutrition, a healthier lifestyle, and, when needed, medical intervention (1). This post, written by Dr. Kourtney, shares evidence-based nutrition and lifestyle habits that can help reduce your risk for, and help manage, heart disease.

Medical Disclaimer: If you or someone you love is concerned about heart disease, please see your healthcare professional or book an appointment with me to discuss your concerns, needs, and goals. This post does not establish a physician-patient relationship and is educational in nature only.

Using nutrition to decrease your risk for heart disease

There are many lifestyle habits that can impact your risk for heart disease. For example, eating a more nutritious and heart-healthy diet, starting an exercise program, quitting smoking, and managing conditions like diabetes can all help reduce your risks (1). In fact, what you eat can have a profound impact on your inflammation levels, blood pressure, cholesterol, and triglycerides (3)—all of which can contribute to heart disease.

Some specific recommendations for enjoying a heart-healthy diet include:

Reduce intake of salt
Reduce intake of saturated fat
Maintain a healthy weight
Decrease stress
Exercise for 30-60 minutes most days

So What Makes A Heart Healthy Diet?

There is no single food that is all good or all bad. What’s important for heart health is not individual foods, but the overall eating pattern. Eating nutritious foods that are higher in vitamins, minerals, fiber, and antioxidants all play their role in reducing the risk for heart disease.

In short, a heart-healthy eating style includes more vegetables, fruit, whole grains, and beans, and fewer processed foods that are often high in salt and saturated fat (3).

Some heart-healthy foods to include in your regular meals include (3):

Array of colorful fruits and vegetables, like tomatoes, carrots, bananas, bell peppers, blueberries, and beets (colorful fruits and vegetables contain antioxidants that help to reduce inflammation)
Leafy greens, like kale, spinach, and bok choy (leafy greens are rich in nitrates that can help manage blood pressure)
Frozen or canned fruits and vegetables, preferably ones that don’t have added sodium, sugars, butter, or sauces
Whole-grain baked goods, pastas, and cereals (whole grains contain fiber to help maintain healthy cholesterol levels)
Protein sources like legumes and nuts (that also contain fiber), and seafood (that also contains anti-inflammatory polyunsaturated fats, like omega-3s)

The importance of reducing the intake of salt

Sodium is found in salt (table salt is mostly sodium chloride). Too much sodium is linked to higher blood pressure and increased risks of heart disease and stroke (4).

About nine out of ten people in the U.S. eat more sodium than they need (4). The recommended maximum amount of sodium for an adult is 2,300 mg per day. That’s the amount found in one teaspoon of table salt (5). Most of the sodium consumed isn’t from the salt shaker . . . it’s from processed and pre-made foods like deli meats, soups, pizza, burgers, and salted snacks (5).

Reducing sodium is another reason why reducing the amount of processed food in the diet is a heart-healthy choice.

Why you should reduce your intake of saturated fat

Consuming more heart-healthy fats is another step toward eating for heart health (3). Saturated fats can raise the levels of LDL cholesterol in your blood, increasing the risk of heart disease and stroke (6). These fats are usually solid at room temperature and are found in beef, pork, poultry, eggs, full-fat dairy, and coconut and palm oils (6).

Some easy ways to swap in unsaturated fats to replace some saturated fats is to (3, 6):

use olive oil, canola oil, or other liquid vegetable oils instead
choose leaner cuts of meat and poultry without skin
consider lower-fat dairy products (I don’t always recommend this to everyone)
enjoy seafood, legumes, or nuts in place of meat or poultry from time-to-time

How to maintain a healthy weight

Excess weight is a risk factor for heart disease and related conditions, just as high cholesterol, high blood pressure, and type 2 diabetes are (7). Sometimes losing just 10-20 lbs of excess weight can reduce your risks (7).

It’s not always easy to change habits or reach a lower weight, so focus on eating more nutritious and heart-healthy foods, and getting exercise every day (7, 8). This might look like eating smaller portions, making half of your plate fruits and vegetables, drinking water instead of soda, and swapping in some whole grains where refined grains used to be (8).

Other strategies that can help are setting realistic goals (maybe 1-2 pounds per week) and keeping a food and activity diary to track your progress (8)

Other heart-healthy lifestyle habits

In addition to the essential role that a nutritious and heart-healthy eating style can bring, there are a few other lifestyle habits that can help promote heart health.

Exercise

If you don’t get at least 150 minutes of moderate-intensity physical activity each week, you can start getting a few extra minutes of exercise today (9). This will help not only your heart, but the rest of your body and your mind. 150 minutes is just 30 minutes per day, 5 days per week. Activities can include walking, swimming, dancing, biking, and more (9). If this sounds like a lot, then start out with a 5 minute walk once or twice per day, and increase that over time up to 150 minutes per week.

Manage and reduce stress

According to MyHealthfinder, “stress is how the body reacts to a challenge or demand” (10). Stress feels like worry, sadness, anger, irritability, and lack of focus (10). Physical signs of stress can include headaches, tense muscles, upset stomach, and difficulty sleeping (10). Experiencing high levels of stress over the long-term can lead to health problems like heart disease, high blood pressure, obesity, and depression (10).

While no one can live stress-free, there are a few things that you can do. Taking care of your body and mind can help manage and decrease stress levels. For example, your body benefits when you eat nutritious foods and stay active (10). When it comes to your mind, try to notice when you feel stressed and take time to relax or talk to someone you trust (10).

The Bottom line

Heart disease is all too common, yet can be effectively prevented and managed. Enjoying a more heart-healthy eating style that is lower in salt and saturated fats, maintaining a healthy weight, exercising, and managing stress are all lifestyle habits that can help.

Concerned about your heart health and need help making a nutritious diet work for you? Want help to implement sustainable lifestyle improvements that stick? We would love to help.

Want to reach a health goal that will reduce your risk of heart disease and other chronic diseases?

Need support to make healthy changes that become effortless habits?

Ready to work with a health professional who commits to your ongoing success?

Inquire about working with dr. Kourtney

References

1 - Cleveland Clinic. (2023, November 6). Heart disease. https://my.clevelandclinic.org/health/diseases/24129-heart-disease

2 - American Heart Association. (2024, June 10). Alarming trends call for action to define the future role of food in nation’s health. https://newsroom.heart.org/news/alarming-trends-call-for-action-to-define-the-future-role-of-food-in-nations-health

3 - Restivo, J. (2023, November 9). Heart-healthy foods: What to eat and what to avoid. Harvard Medical School, Harvard Health Publishing. https://www.health.harvard.edu/heart-health/heart-healthy-foods-what-to-eat-and-what-to-avoid

4 - MyHealthfinder. (2023, August 22). Eat less sodium: Quick tips. U.S. Department of Health and Human Services, Office of Disease Prevention and Promotion. https://health.gov/myhealthfinder/health-conditions/heart-health/eat-less-sodium-quick-tips

5 - U.S. Food & Drug Administration. (2024, March 5). Sodium in Your Diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

6 - American Heart Association. (2021, November 1). Saturated fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

7 - MyHealthfinder. (2023, July 21). Aim for a healthy weight. U.S. Department of Health and Human Services, Office of Disease Prevention and Promotion. https://health.gov/myhealthfinder/health-conditions/diabetes/aim-healthy-weight

8 - MyHealthfinder. (2023, July 21). Aim for a healthy weight: Take action. U.S. Department of Health and Human Services, Office of Disease Prevention and Promotion. https://health.gov/myhealthfinder/health-conditions/diabetes/aim-healthy-weight#take-action-tab

9 - MyHealthfinder. (2023, April 11). Keep your heart healthy: Take action. U.S. Department of Health and Human Services, Office of Disease Prevention and Promotion. https://health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart-healthy#take-action-tab

10 - MyHealthfinder. (2024, April 2). Manage stress. U.S. Department of Health and Human Services, Office of Disease Prevention and Promotion. https://health.gov/myhealthfinder/health-conditions/heart-health/manage-stress

Nutrition strategies to take to heart