You’ve probably heard that one of the best things you can do to reduce your cardiovascular risk is to have a healthy diet. But what does that really mean?

“Your diet should be diverse amongst all of the food groups,” said San Juan Regional Heart Center Nurse Practitioner Kelsey Wolfe. “Be wary of diets that restrict you to just one or two food groups. You want to have lots of healthy whole grains, fruits and vegetables, low fat meats and fish.”

Another important tip is to watch how much sodium you’re ingesting and work on reducing your intake. Too much sodium can cause high blood pressure. Moderation is key, whether it’s salt or another sneaky additive we don’t always realize we’re consuming – sugar. 

“I personally have a pretty big sweet tooth so I try to limit my sugar intake to maybe one small treat a day,” Wolfe said. “Having it in moderation is the best way to be.”

Here are the recommended elements of a heart healthy diet:

• Eat at least 2 cups fresh fruits and 2½ to 3 cups vegetables every day (or 5 fruits/vegetables). About half of your overall diet should be fruit and vegetables.
• Limit saturated and trans fats by using olive oil or other vegetable oils instead of butter or margarine.  
• Eat more chicken and fish and less red meat. Avoid processed meats which are loaded with preservatives, sodium, and sugars.
• Eat 6 to 8 ounces of grains, of which at least half should be from whole-grain bread and cereal.
• Get enough dietary fiber per day. For women, it's 25 grams. For men, it's 38 grams. Dietary sources of fiber include fruits, vegetables, breakfast cereals, bran, whole-wheat products, beans (legumes), and nuts.
• Limit or eliminate fast foods, which are often loaded with salt, sugar, and fats. Consume less than 10% of calories per day from added sugars.  
• If you drink alcohol, do so only in moderation. That means no more than 2 drinks a day if you're a man, 1 if you're a woman.
• Limit your salt and sodium intake to 2,300 mg per day. Foods that are frozen or canned tend to have more sodium. Using raw ingredients to cook can help you control the amount of sodium in your food.
• Get the equivalent of 3 cups of fat-free or low-fat milk or dairy products (or soy, rice, or almond milk for people who can’t tolerate lactose) every day.

Additional resources/links:

Heart Healthy Eating for Children

Start focusing on heart health early. Introducing a heart-healthy diet to your children can help reduce the chances of heart disease later in life. 

Are You Drinking Too Much?

Take this quick alcohol use assessment to see if you need to make changes to what you drink to improve your heart health. 

Learn About Coronary Heart Disease 

What you eat does matter! Foods high in saturated fat may lead to plaque buildup in your arteries, narrowing or even blocking blood flow to the heart. Learn more about coronary heart disease, the number one killer in the U.S.

Once you learn more about coronary heart disease, take the assessment to see if you’re at risk.