It’s no secret that choices like how active we are each day, smoking, and our sleep patterns can impact our heart health. One choice that can make a huge difference is our diet.
Even though we know following a balanced diet is good for our health, starting (and sticking to) a more restrictive “diet” can be a struggle for a lot of us.
Registered dietitian Adam Williamson is here to help. He says that “a heart-healthy diet is about adding more good foods rather than restricting what you love. Focus on colorful fruits and vegetables, whole grains, healthy fats, and lean proteins. Instead of strict rules, aim for balance and flexibility—enjoying nutritious foods most of the time while leaving space for treats.”
Let’s explore more of his expert tips for following a heart-healthy diet without sacrificing flavor or satisfaction!
Unlike most diets, the goal of a heart-healthy diet isn’t to shed pounds, restrict calories, or eliminate entire food groups. The benefits of this style of eating include:
A ‘diet’ label can make healthy eating feel limiting. Adam says, “A heart-healthy diet is meant to be sustainable for a longer life, not a fad. Small, sustainable changes practiced consistently have a greater impact than drastic, hard-to-maintain shifts. Consistency helps build routines and positive habits that support long-term health.”
Several observational studies have linked varieties of red meat to greater risks of heart disease. Try mixing in plant-based proteins (beans, lentils, tofu) and lean meats (skinless poultry, fish) into your weekly diet to reduce your reliance on processed and fatty meats.
Reducing meat doesn’t mean giving it up entirely. Adam says, “You can use beans to stretch or replace part of the meat—like mixing black beans into taco meat, adding lentils to pasta sauce or chili, or topping salads with chickpeas. Beans provide plant-based protein, fiber, and essential nutrients, making meals more filling and heart-healthy.”
→ Read More: Why is Protein Important for Your Diet?
There is a direct relationship between increased salt intake and high blood pressure. One way to try to reduce the amount of salt in your meals is by experimenting with herbs, citrus, garlic, or spices like turmeric and paprika to add flavor without raising your blood pressure.
If you enjoy salty foods but want to improve your heart health, potassium-based salt substitutes can be a helpful option. Adam suggests, “These products replace some or all of the sodium in regular salt with potassium, which can help lower blood pressure and counteract the effects of sodium. They allow you to keep that salty flavor you love while making a meaningful step toward better cardiovascular health.”
However, he advises that people with kidney issues or on certain medications should check with a dietitian before using them, as too much potassium can be harmful in those cases.
→ Read More: Everything You Need to Know About Salt
Focus on limiting trans and saturated fats (like butter) with unsaturated fat options like olive oil, avocados, nuts, and fatty fish (salmon, mackerel) to support healthy cholesterol levels, boost the flavor of your meals, and keep you satisfied.
→ Read more: Good Fats vs Bad Fats
Refined carbohydrates (like those found in white bread and pastries) have been linked to increased risk of heart disease because they are rapidly digested, which can lead to spikes in blood sugar and insulin levels, potentially contributing to the development of heart disease. Whole grain breads, pastas, and oats are excellent sources of fiber, vitamins, minerals, and other nutrients that can help lower cholesterol, regulate blood sugar, and reduce your risk of heart disease.
If you're new to eating whole grains and hesitant about the texture, Adam recommends trying options like Pepperidge Farm Hearty Wheat and Whole Grain Oatmeal breads, which are great for those who don’t like the gritty feel of traditional whole grain breads. He also suggests Barilla Protein+ pasta, as it has a taste and texture quite similar to white pasta, making the switch easier and more enjoyable.
Fruits, vegetables, and legumes are rich in fiber (which helps lower cholesterol) and in antioxidants that fight inflammation. They are a great way to add volume to your meals, which can help you feel full without adding an excessive amount of calories to your meal.
→ Try this Chicken Curry with Cauliflower Rice Recipe
The overly restrictive diets often fail, and adapting to a new diet isn’t always easy. Enjoying small portions of your favorite foods can help keep you feeling balanced and happy!
Adam explains that it’s okay to enjoy foods that aren’t always “healthy.” He suggests trying the 80/20 approach: “Aim to make nourishing, health-focused choices about 80% of the time, and leave room for enjoyment the other 20%. Life’s too short to be overly restrictive—and food is meant to be enjoyed. Progress comes from consistency, not perfection. The key is showing up often enough for your habits to add up and create meaningful, lasting results.”
Cardiovascular disease is one of the leading causes of death for men and women around the world. Your diet is an important factor in preventing food-related risk factors like obesity, high blood pressure, and diabetes.
Adam shares that two of the most impactful dietary shifts for heart health are reducing saturated fat and increasing fiber intake. He explains, “Cutting back on foods high in saturated fat—like fatty meats, butter, and processed snacks—and replacing them with healthier fats from olive oil, nuts, or fish can help lower LDL cholesterol. At the same time, consistently eating more fiber-rich foods like beans, oats, fruits, and vegetables helps improve cholesterol levels. These aren’t extreme changes—they’re sustainable habits that add up to real, lasting benefits over time.”
Making major changes to your diet and lifestyle is never easy (even though we know it’s good for us). Luckily, a heart-healthy diet doesn’t have to feel restrictive!
Focusing on a balanced intake of fruits, veggies, whole grains, lean proteins, and healthy fats while limiting saturated and trans fats, sodium, and added sugars can still be enjoyable and sustainable.
If you’re struggling to find ways to adjust your current diet to improve your heart health, a dietitian can help you find recipes or adjust your favorite meals to meet your specific needs and preferences. → Get started with a 1:1 session with a Loop Dietitian at no cost to you!