American Heart Month coincides with Valentine’s Day, a time when the heart is celebrated everywhere. It also serves as a timely reminder of the importance of taking care of our own hearts. Although heart disease remains the leading cause of death in the United States, a heart healthy diet can significantly lower your risk of high blood pressure, heart disease, and stroke.
The Best Foods for Your Heart Health
Fruits and Vegetables
These nutritional powerhouses are essential for a heart healthy diet. Rich in fiber, antioxidants, and polyphenols like flavonoids, fruits and vegetables help lower LDL cholesterol—the “bad” cholesterol—and prevent plaque buildup along your arteries. Research shows that incorporating plenty of produce, especially from a young age, can reduce the risk of heart disease later in life.
Whole Grains
Whole grains contain all three parts of the grain kernel—bran, germ, and endosperm—retaining vital nutrients like fiber, vitamins, and antioxidants that get lost in refined grains. Studies suggest that eating three one-ounce servings of whole grains a day may reduce heart disease risk by up to 22 percent. Making the switch from refined to whole grains is a simple yet effective way to support heart health.
Healthy Fats
Not all fats are created equal. To maintain a healthy heart, it’s important to consume the right kinds of fats while reducing saturated and trans fats.
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Monounsaturated Fats: Found in foods like olives, avocados, nuts, and olive oil, these fats help lower LDL cholesterol.
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Polyunsaturated Fats: Essential fats that include Omega-6 and Omega-3 fatty acids. While Omega-6 can be found in vegetable oils and nuts, Omega-3 fatty acids—critical for reducing triglycerides, improving heart rhythm, and lowering blood pressure—are primarily found in oily fish like salmon and mackerel, as well as ground flaxseed and walnuts.
Foods to Avoid for a Healthy Heart
Even while focusing on foods that support heart health, it’s equally important to limit those that can increase risk:
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Trans Fats: Mostly found in processed and hydrogenated foods, trans fats raise LDL cholesterol and lower HDL (good) cholesterol. Since the FDA’s 2018 ban on artificial trans fats, avoiding processed foods has become easier.
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High Sodium Foods: Too much sodium, common in processed or restaurant foods, can lead to high blood pressure by causing fluid retention and increased strain on the heart.
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Excessive Added Sugars: While naturally occurring sugars in fruits and dairy come with beneficial nutrients, added sugars—especially in sugary beverages—can contribute to weight gain, insulin resistance, and an increased risk of coronary disease.
Eating for YOUR Heart Health
Adopting a heart healthy diet is about more than following generic rules—it’s about tailoring your diet to your bio-individuality. Knowing which foods support your heart, considering your genetic predispositions and lifestyle, can transform your health outcomes. For personalized advice, consider exploring a DNA-based nutrition report that reveals which foods are ideal for your unique heart health needs.
