Heart disease is the leading cause of death in the United States, and what you eat is one of the things you can change to lower your risk. The good news is that a heart-healthy way of eating is built mostly on everyday, affordable foods.
Build your plate
A simple guide for lunch and dinner:
- Half the plate: vegetables and fruit, in a variety of colors.
- A quarter: whole grains, such as brown rice, whole-wheat pasta, oats, barley or a whole-grain roll.
- A quarter: lean protein, such as fish, chicken, beans, lentils, tofu or eggs.
- On the side: water, unsweetened tea or low-fat milk.
Foods to choose more often
- Vegetables and fruit, fresh, frozen or canned without added salt or sugar.
- Whole grains, which provide fiber.
- Fish, especially oily fish such as salmon, sardines, trout and mackerel. The American Heart Association suggests about two servings a week.
- Beans, lentils and peas.
- Nuts and seeds, in small handfuls.
- Healthy oils, such as olive and canola oil, instead of butter.
Foods to limit
- Sodium. Most comes from packaged and restaurant foods, not the salt shaker. Keep it under 2,300 mg a day, or less if your doctor recommends it.
- Processed meats, such as bacon, sausage, hot dogs and deli meats.
- Saturated fat, found in fatty meats, butter, cheese and many baked goods.
- Added sugars, in sweetened drinks, desserts and many cereals.
- Fried foods and many fast foods.
Eating well on a budget
- Buy frozen vegetables and fruit. They are picked ripe, last for months and cost less than many fresh options.
- Choose canned fish, such as salmon, sardines and light tuna, for a low-cost source of healthy fats.
- Cook dried beans or lentils, or buy low-sodium canned beans and rinse them to remove extra salt.
- Buy whole grains in bulk, such as oats and brown rice.
- Use the unit price on shelf tags to compare sizes and brands. Store brands are usually just as nutritious.
- Plan meals around sales and what is in season.
- Cook once, eat twice. Make a large pot of soup or chili and freeze portions. See freezer-friendly meals.
A sample day
- Breakfast: oatmeal with walnuts and frozen berries, and a glass of low-fat milk.
- Lunch: whole-grain wrap with canned salmon, lettuce, tomato and a little plain yogurt dressing; an apple.
- Snack: carrot sticks and hummus.
- Dinner: bean and vegetable chili with brown rice and a side salad dressed with olive oil and vinegar.
Work with your health team
If you have high blood pressure, high cholesterol, diabetes or heart disease, ask your doctor about an eating plan that fits your needs and medicines. The DASH eating plan, developed by the National Heart, Lung, and Blood Institute, is a well-studied approach for lowering blood pressure. Our Mediterranean eating guide is another heart-friendly option.
