Healthy Eating for a Healthy Heart

Heart Health Awareness Month is a great time to focus on lifestyle choices that promote heart health. A balanced diet influences key factors like cholesterol, blood pressure, blood sugar, and inflammation, helping reduce the risk of heart disease and stroke. On the other hand, poor eating habits can lead to high blood pressure, high cholesterol, obesity, and type 2 diabetes, all of which increase heart disease risk.

Making heart-healthy choices can improve your overall well-being and reduce health risks. Let’s dive into quick and simple tips that can help keep your heart strong and healthy!

1.      Reduce Calories & Cut Back on Added Sugar

• Avoid sugary drinks like soda, energy drinks, and sweetened coffee.

• Limit high-calorie foods or eat in moderation.

• Choose whole foods and fruits to satisfy sweet cravings.

  • Excess calories and added sugar can lead to weight gain and increased heart disease risk.

2.      Increase Fruits, Vegetables, and Legumes

• Fill half of your plate with colorful vegetables.

• Add beans, lentils, or chickpeas to meals for a boost of protein and fiber.

  • These foods are rich in heart-healthy fiber, vitamins, and minerals. They also help with regular blood pressure, cholesterol, and weight.

3.      Switch to Whole Grains & Healthy Fats

• Choose whole grains like brown rice, quinoa, and oats instead of refined grains.

• Replace butter and lard with unsaturated fats like olive or avocado oil and nuts.

  • These foods are rich in heart-healthy fiber, vitamins, and minerals. They also help with regular blood pressure, cholesterol, and weight.

4.      Limit Processed Meats & Choose Lean Protein  

• Cut back on bacon, sausages, and deli meats.

• Enjoy lean proteins like chicken or turkey.

  • Consuming too much processed meat can increase your risk of heart disease.

5.      Boost Omega-3s

• Including foods like Flaxseeds, chia seeds, walnuts, and fatty fish (salmon) in your diet.

  • These fatty acids can help reduce inflammation and lower triglycerides.

6.      Limit Sodium  

• Cut down on processed foods and canned goods.

• Flavor your meals with herbs and spices instead of salt.

  • Too much sodium can raise your blood pressure and increase the risk of heart diseases.

Making heart-healthy choices doesn’t have to be complicated. Simple, sustainable changes can make a big difference in supporting your health. Jemez Public Health offers nutrition consultations with a registered dietitian to help you adopt mindful eating habits. Prioritize heart health today with small adjustments that lead to long-term benefits. Your heart will thank you! For more information, contact Jemez Public Health at (575) 834–7207.