What is considered a heart-healthy diet?

Wednesday, February 14, 2024

Fruits and vegetables are naturally low in fat and high in fiber.  Choose multiple colors of fresh produce to make sure you’re getting a variety of nutrients. Especially good choices include leafy greens, broccoli, carrots, apples, bananas, oranges, pears, grapes and prunes.

Choose fatty fish that are high in heart-healthy omega-3 fatty acids. These include salmon, mackerel, tuna, trout and sardines. These foods can help lower triglyceride levels and subsequently reduce your risks for heart attack or stroke.

Stock up on whole grains. Oats, for example, contain iron, B vitamins and soluble fiber, which may help lower blood cholesterol. Brown rice is high in fiber, protein and B vitamins. You can use other whole grains in most recipes that call for rice.

Choose whole grain pasta over enriched varieties for more fiber and protein. Regular white pasta does not contain this valuable heart-healthy fiber.

Beans and lentils contain fiber, protein and B vitamins. Keep a variety on hand, such as black, pinto, kidney and white beans and brown, green and red lentils.

Limit or avoid sugary drinks, sweets, fatty or processed meats, excess saturated fats, salty foods, and highly processed foods.

Watson Clinic's Family Medicine and Internal Medicine specialists work in concert with our expert cardiologists to help you stay heart-healthy through every phase of your life. 


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