A plate of grilled fish, roasted vegetables and whole grains, a heart-healthy meal

Eating for a Healthy Heart

Your heart beats around one hundred thousand times a day, quietly powering everything you do. Taking care of it is one of the most valuable investments you can make in your health — and much of that care comes down to everyday choices about food and movement. This article looks at how to eat and live for a healthy heart.

This article is for general education only and is not a substitute for professional medical advice. Talk with your healthcare provider about the plan that is right for you, especially if you have a heart condition or other health concerns.

How Diet Affects Your Heart

What you eat influences several of the biggest risk factors for heart disease — your blood cholesterol, your blood pressure, your weight and your blood sugar. A heart-healthy pattern of eating helps keep all of these in a healthy range, lowering the long-term risk of heart attack and stroke.

Foods That Protect Your Heart

Vegetables and fruit — aim to fill half your plate, in a range of colors.
Whole grains — choose whole-grain bread, brown rice, oats and other whole grains over refined ones.
Healthy fats — favor sources such as fish, nuts, seeds, avocado and olive oil over saturated and trans fats.
Lean proteins — fish, poultry, beans and legumes.
Fiber — see our article on dietary fiber for why it matters and where to find it.

Foods to Limit

Sodium — too much salt can raise blood pressure; see Sodium, Salt and Your Health.
Saturated and trans fats — found in fatty meats, full-fat dairy and many fried and packaged foods.
Added sugars — in sugary drinks, sweets and many processed foods.

Beyond the Plate

A heart-healthy diet works best alongside other good habits:

Be physically active most days — even regular walking helps.
Maintain a healthy weight.
Avoid tobacco and limit alcohol.
Manage stress and get enough sleep.
Keep regular check-ups and know your numbers.

Authoritative Resources

For trusted, detailed guidance on heart-healthy living, see the American Heart Association, the National Heart, Lung, and Blood Institute, and the CDC's heart disease resources.