Diet and Heart Health: What Our Cardiologists Recommend

Focus on Whole, Minimally Processed Foods

Your heart prefers real food. Whole, minimally processed foods contain the nutrients your cardiovascular system needs to function efficiently, without the excess salt, sugar, and preservatives that put unnecessary strain on your arteries. Start by centering your meals around vegetables, fruits, beans, whole grains, nuts, and seeds. These foods deliver fiber, antioxidants, and potassium, all of which support healthy blood pressure and reduce inflammation. Leafy greens, berries, lentils, oats, and flaxseeds are standouts. Processed meats, fast food, packaged snacks, and sugary drinks need to be limited. They’re high in trans fats and sodium, which are two major contributors to high blood pressure and cholesterol. You can enjoy the occasional treat, but make whole foods your default and indulgences the exception, not the routine.

Get Smart About Fats

Fat isn’t the enemy, but some fats absolutely are. Understanding which fats to limit and which to embrace makes a real difference in your heart’s long-term health. Saturated fats that are found in red meat, butter, cheese, and other animal products can raise LDL cholesterol, which builds up in artery walls. Trans fats in margarine and baked goods are even worse. Fortunately, trans fats have been largely phased out in the U.S., but it's still important to read ingredient labels and look for “partially hydrogenated oils.” Unsaturated fats like omega-3 fatty acids can reduce inflammation, support blood vessel health, and lower triglycerides. Fatty fish like salmon, mackerel, and sardines are excellent sources. Avocados, olive oil, walnuts, and flaxseeds also belong on your plate. Cooking methods are important, too. Bake, roast, steam, or sauté in olive oil rather than deep-frying or using butter. Small changes in your cooking routine can reduce your heart risk. A heart doctor will often recommend the Mediterranean diet as a useful framework. It emphasizes healthy fats, plenty of plant-based foods, lean proteins, and moderate portions.

Watch Salt and Sugar

Salt and sugar are common in packaged foods, and both can cause problems. Excess sodium increases blood pressure by causing your body to retain water, which adds strain to your heart and blood vessels. Many people don’t realize that the bulk of sodium in the average diet comes from restaurant meals and processed food, not from the salt shaker. Bread, canned soups, frozen dinners, and deli meats are major culprits. Reading food labels helps. Aim for no more than 2,300 mg of sodium a day, but if you have high blood pressure or other risk factors, your cardiologist might suggest aiming even lower. Sugar doesn’t directly raise blood pressure the way salt does, but it contributes to weight gain, increases triglycerides, and can worsen insulin resistance, all of which increase the risk of heart disease. Sweetened drinks are especially problematic. That includes soda, sweet tea, energy drinks, and fruit juices. Instead of focusing only on cutting sugar, think about what you can add. Fresh fruit satisfies a sweet craving while also delivering fiber and vitamins. When you make meals at home, you’re in control of both salt and sugar content, and that’s something your heart will thank you for.

Portion Size, Eating Habits, and Long-Term Change

It’s not just what you eat. How much and how consistently you eat matters as well. Large, high-calorie meals force your heart to work harder. They can spike blood sugar and leave you feeling sluggish. Overeating contributes to weight gain and insulin resistance. A helpful strategy is to slow down. Eating slowly allows your brain time to register fullness. Pay attention to portion sizes too. Many restaurant meals contain two or three servings on a single plate. Don’t be afraid to split meals or take leftovers home. When cooking at home, use smaller plates or bowls to keep portions realistic without feeling deprived. Try not to skip meals. Waiting too long between meals can cause overeating later or relying on fast, processed options when you’re short on time. A cardiologist might recommend three balanced meals a day, with a small healthy snack if needed, to keep energy levels steady and avoid blood sugar spikes. A single salad won’t undo a week of greasy takeout, and one indulgent dinner won’t ruin your progress. What your heart cares about is the pattern. A heart doctor wants to see a consistent routine of supportive food choices, even if they’re not perfect every day.