Heart-Healthy Eating Tips
Small Changes, Big Impact
March is National Nutrition Month, making it the perfect time to focus on heart-healthy eating habits that can have a big impact on your cardiovascular health. You don’t need a complete diet overhaul—small, mindful changes can make a lasting difference in lowering blood pressure, reducing cholesterol, and improving overall heart function. Here are some easy ways to make March the month of better heart health through nutrition.
1. Load Up on Fruits and Vegetables
March into better nutrition by filling half your plate with a variety of colorful fruits and vegetables. These nutrient-packed foods are rich in fiber, vitamins, and antioxidants, which support heart health and reduce the risk of heart disease.
✔ Make it easy: Keep a bowl of fresh fruit on your kitchen counter for quick snacking.
✔ Plan ahead: Wash and prep vegetables in advance for easy meal additions.
✔ Try something new: Experiment with different types of produce to keep meals exciting.
> According to the American Heart Association (AHA), a diet rich in fruits and vegetables can help lower blood pressure and improve heart function.
2. Swap Refined Grains for Whole Grains
Choose whole grains instead of refined ones. Whole grains retain more fiber and nutrients, which can help lower cholesterol and regulate blood sugar levels—both key factors in heart health.
✔ Bread: Opt for 100% whole-grain or whole-wheat bread instead of white bread.
✔ Pasta: Choose whole-grain pasta to boost fiber intake.
✔ Rice: Swap white rice for brown rice, quinoa, or farro.
> The USDA recommends that at least half of your daily grain intake come from whole grains to support cardiovascular health.
3. Choose Lean & Plant-Based Proteins
Be mindful of protein choices—lean meats, fish, and plant-based proteins can help reduce saturated fat intake and support a healthier heart.
✔ Go plant-based: Incorporate more beans, lentils, and chickpeas into your meals.
✔ Eat more fish: Aim for two servings per week of fatty fish like salmon, which is rich in omega-3s.
✔ Snack smart: Choose unsalted nuts and seeds as heart-healthy snacks.
> Studies show that replacing red meat with plant-based proteins can lower the risk of heart disease and improve cholesterol levels.
4. Cut Back on Unhealthy Fats
A key focus of National Nutrition Month is making informed food choices. One of the most beneficial steps for heart health is reducing saturated and trans fats, which contribute to high cholesterol and artery blockages.
✔ Check labels: Avoid foods with partially hydrogenated oils, a sign of trans fats.
✔ Cook smarter: Choose baking, grilling, or steaming over frying.
✔ Pick lean cuts: Trim visible fat from meats and opt for healthier protein sources.
> According to the CDC, reducing saturated fat intake and replacing it with unsaturated fats (like those found in olive oil and avocados) can lower the risk of heart disease.
Make March the Month of Heart-Healthy Eating!
This National Nutrition Month, take small steps toward better heart health—a little effort can lead to big results! Whether it’s adding more veggies, choosing whole grains, or swapping out unhealthy fats, your heart will thank you for every small, positive change.
Need more heart-healthy nutrition tips? Capital Cardiology Associates is here to help! Follow us for expert advice on keeping your heart strong and healthy.
