Heart-Healthy Diet: What to Eat, What to Limit, and Easy Swaps

If you’ve ever wondered, “What does a heart-healthy diet actually look like?”—you’re not alone. The strongest research points to eating patterns (not one magic food) that emphasize plants, healthy fats, and minimally processed foods. Two patterns have the best track record: DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. Both consistently improve blood pressure, cholesterol, and overall heart risk. AHA JournalsNew England Journal of Medicine+1

The big picture (what the strongest studies agree on)

• Build meals around plants. Aim for vegetables, fruits, legumes (beans, lentils), nuts, seeds, and whole grains most of the time. This “pattern first” approach has the best evidence for lowering cardiovascular risk. AHA Journals

• Choose healthy fats. Favor olive oil and other liquid plant oils, nuts, seeds, and fish; limit butter, fatty red/processed meats, and foods with palm/coconut oil. Replacing saturated fats with unsaturated fats improves LDL (“bad”) cholesterol and outcomes. AHA JournalsPubMed

• Watch sodium and added sugars. Most adults should keep sodium ≤2,300 mg/day (lower is better if your clinician advises it) and added sugars <10% of calories (the AHA suggests ≤6%). U.S. Food and Drug AdministrationDietary Guidelineswww.heart.org

• Eat more fiber. Work toward ~25–30 g/day from food (whole grains, beans, fruits, veggies, nuts). Fiber helps cholesterol, blood pressure, and weight. www.heart.org

• If you drink alcohol, keep it light—or skip it. The safest choice is not to start drinking for health; if you do drink, follow DGA limits (women: ≤1/day; men: ≤2/day). Dietary Guidelineswww.heart.org

The Heart-Healthy Plate (easy visual)

Think of your plate in four quarters:

• ½ plate: non-starchy vegetables (leafy greens, peppers, broccoli, tomatoes)

• ¼ plate: lean protein (beans, lentils, fish/seafood, skinless poultry, tofu)

• ¼ plate: whole grains or starchy veg (quinoa, brown rice, farro, oats, sweet potato)

• Plus: a spoon or two of healthy fat (olive oil, avocado, nuts/seeds) and fruit or yogurt on the side

This mirrors the core of DASH and Mediterranean patterns that lowered blood pressure and major heart events in trials. New England Journal of Medicine+1

Foods to eat more often

• Vegetables & fruits: at least 5 servings/day (fresh, frozen, or canned no-salt-added).

• Whole grains: oats, brown rice, quinoa, barley, 100% whole-wheat bread/pasta.

• Legumes: beans, lentils, peas—great for protein + fiber.

• Nuts & seeds: a small handful most days supports heart health.

• Fish/seafood (esp. salmon, sardines, trout): 2 times per week provides omega-3s; food sources are preferred over routine supplements for most people. www.heart.org

• Unsweetened dairy or fortified alternatives: choose low-fat if you’re lowering saturated fat.

Foods to limit (not “never,” just less)

• Processed meats (bacon, sausage, deli meats), fried foods, and highly processed snacks.

• Refined grains & sweets (white breads, pastries).

• Saturated fats (butter, high-fat red meat, palm/coconut oils); use olive/canola instead. Replacing saturated with unsaturated fats lowers cardiovascular risk. AHA JournalsPubMed

• Sodium over ~2,300 mg/day—check labels and restaurant portions. U.S. Food and Drug Administration

Label shortcuts that make a difference

• On the Nutrition Facts label, 5% Daily Value (DV) or less is low; 20% DV or more is high—use this to spot high sodium, saturated fat, and added sugars quickly. U.S. Food and Drug Administration

• For added sugars, aim for <10% of calories (AHA: ≤6%—about 25 g/day for most women, 36 g/day for most men). Dietary Guidelineswww.heart.org

One day of heart-healthy eating (simple, flexible)

• Breakfast: Oatmeal cooked with milk or soy milk, topped with berries and walnuts; black coffee or tea.

• Lunch: Big salad (mixed greens, tomatoes, cucumbers, chickpeas), olive-oil vinaigrette; whole-grain roll.

• Snack: Apple + 2 Tbsp peanut butter.

• Dinner: Grilled salmon, quinoa, and a heaping side of roasted vegetables.

• Dessert (optional): Plain yogurt with sliced fruit; drizzle of honey if needed.

What about supplements like fish oil?

For most people, regularly eating fish is preferred over taking fish-oil capsules. Omega-3 supplements are reserved for specific situations (like very high triglycerides) and should be guided by your clinician. www.heart.orgAHA Journals

Special notes

• High blood pressure: DASH-style eating plus lower sodium can reduce BP within weeks. New England Journal of Medicine+1

• High LDL cholesterol: Focus on cutting saturated fat (some people target ≤6% of calories) and adding soluble fiber (oats, beans). www.heart.org

• Heart failure, kidney disease, or anticoagulants (e.g., warfarin): your sodium, fluid, potassium, and vitamin K needs may be different—follow your care team’s advice.

Easy swaps you’ll actually use

• Butter → olive or canola oil

• White rice → quinoa or brown rice

• Chips → unsalted nuts or air-popped popcorn

• Sugary soda → sparkling water with citrus

• Deli meat sandwich → hummus + veggie wrap

• Creamy dressings → olive oil + vinegar/lemon

A heart-healthy diet isn’t a short-term “cleanse.” It’s a sustainable way of eating built around plants, fiber-rich carbs, and healthy fats—the same patterns that have repeatedly lowered blood pressure and heart events in clinical trials. If you’d like support personalizing this to your culture, budget, or medical needs, our team can help craft a plan that works for your real life.