A heart-healthy eating plan limits sodium (salt), saturated fat, added sugars, and alcohol. Understanding nutrition labels can help you choose healthier foods.
Limit sodium
Adults and children over age 14 should eat less than 2,300 milligrams of sodium a day. Children younger than age 14 may need to eat even less sodium each day based on their sex and age. If you have high blood pressure, you may need to limit sodium even more. Talk to your healthcare provider about the amount of sodium that is right for you or your child.
Try these shopping and cooking tips to help you choose and prepare foods that are lower in sodium:
- Read food labels and choose products that have less sodium for the same serving size.
- Choose low-sodium, reduced-sodium, or no-salt-added products.
- Choose fresh, frozen, or no-salt-added foods instead of pre-seasoned, sauce-marinated, brined, or processed meats, poultry, and vegetables.
- Eat at home more often so you can cook food from scratch, which will allow you to control the amount of sodium in your meals.
- Flavor foods with herbs and spices instead of salt.
- When cooking, limit your use of premade sauces, mixes, and instant products such as rice, noodles, and ready-made pasta.
FACT SHEET
Tips to Reduce Salt and Sodium
Learn about how to cut down the amount of salt you take in each day with the Tips to Reduce Salt and Sodium tip sheet.
Limit saturated fats
Saturated or “bad” fats come from animal sources such as butter, cheese, and fatty meats. They should make up less than 10% of your daily calories. Unsaturated fats are also known as “good” fats and are found in vegetable oils and nuts.
Read food labels and choose foods that are lower in saturated fats and higher in unsaturated fats.
- Eat leaner, lower-fat, and skinless meatsinstead of fatty cuts of meat and chicken with skin.
- Consume lower-fat dairy productsinstead of whole-milk.
- Use certain vegetable oils(such as olive and canola oil)insteadof butter, lard, and coconut and palm oils.
Limit added sugars
You should limit the amount of calories you get each day from added sugars. This will help you choose nutrient-rich foods and stay within your daily calorie limit.
Some foods, such as fruit, contain natural sugars. Added sugars do not occur naturally in foods but instead are used to sweeten foods and drinks. They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose.
In the United States, sweetened drinks, snacks, and sweets are the major sources of added sugars.
- Sweetened drinksinclude soft drinks or sodas, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic drinks, and favored waters. Sweetened drinks account for about half of all added sugars consumed.
- Snacks and sweetsinclude grain-based desserts such as cakes, pies, cookies, brownies, doughnuts; dairy desserts such as ice cream, frozen desserts, and pudding; candies; sugars; jams; syrups; and sweet toppings.
Lower how much sugar you eat or drink.
- Choose drinks without added sugar such as water, low-fat or fat-free milk, or 100% vegetable juice.
- Choose unsweetened foods for snacks or dessert.
- Eat sweetened drinks, snacks, and desserts less often and in smaller amounts.
Limit alcohol
Talk to your healthcare provider about how much alcohol you drink. They may recommend that you reduce the amount of alcohol you drink or that you stop drinking alcohol. Alcohol can:
- Add calories to your daily diet and possibly cause you to gain weight
- Raise your blood pressure and levels of triglycerides fats in your blood
- Contribute to or worsen heart failure in some people, such as some people who havecardiomyopathy
- Raise your risk of other diseases such as cancer
If you do not drink, you should not start. You should not drink if you are pregnant, are under the age of 21, taking certain medicines, or if you have certain medical conditions, includingheart failure.
FAQs
These foods are the foundation of a heart-healthy eating plan.
- Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots.
- Fruits such as apples, bananas, oranges, pears, grapes, and prunes.
- Whole grains such as plain oatmeal, brown rice, and whole-grain bread or tortillas.
Water is the drink of choice for heart health. If you're thirsty, drink water.
Which fruit is best for heart patients? ›
The best vegetables and fruits for heart patients are bananas, avocados, oranges, grapes, tomatoes, and spinach. These fruits contain potassium, magnesium, and vitamin C which are good for the heart. Research shows that eating a diet rich in these nutrients can help lower blood pressure levels.
What foods prevent heart attacks? ›
You should aim to follow a Mediterranean-style diet. This means eating more wholegrain bread, rice and pasta, and fruit, vegetables and fish, and less meat. Replace butter and cheese with products based on vegetable and plant oil, such as olive oil.
What are the three foods that heal your heart? ›
Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease.
What is a heart-healthy breakfast? ›
Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.
What should I drink to clean my heart? ›
6 Drinks to Boost Heart Health
- Pomegranate juice. According to experts, pomegranates are uniquely healthy fruits for your heart. ...
- Coffee. Studies have shown that people who drink 3-5 cups of coffee per day have a significantly lower risk of heart disease, stroke and heart failure. ...
- Tea. ...
- Tomato juice. ...
- Green juice. ...
- Smoothies.
“Similar to reducing salt intake, drinking enough water and staying hydrated are ways to support our hearts and may help reduce long-term risks for heart disease,” said Natalia Dmitrieva, Ph.
Is peanut butter heart-healthy? ›
One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease.
Are eggs good for the heart? ›
Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.
The 3-Day Cardiac Diet sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers. Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner.
Is banana good for the heart? ›
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
What triggers most heart attacks? ›
Coronary heart disease (CHD) is the leading cause of heart attacks. CHD is a condition in which the coronary arteries (the major blood vessels that supply the heart with blood) become clogged with deposits of fats such as cholesterol and other substances. These deposits are called plaques.
How can I make my heart stronger? ›
How can someone strengthen their heart muscle? “A good diet, exercise and controlling your blood pressure and cholesterol all help promote a strong heart and prevent heart disease. For people who already have a weak heart, low sodium intake, proper exercise and compliance with medications can all prevent more problems.
How do I make my heart stronger? ›
Overview
- Eat healthy.
- Get active.
- Stay at a healthy weight.
- Quit smoking and stay away from secondhand smoke.
- Control your cholesterol and blood pressure.
- Drink alcohol only in moderation.
- Manage stress.
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
What is the cardiac diet menu? ›
The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.
