Love your heart: Eat smart

Your heart works hard for you every day, and a few simple choices can help keep it strong. 

Eating well is one of the easiest ways to protect your heart. You don’t need to be perfect — just start with one healthy change at a time. 

Start small for a big impact

Heart-healthy habits include: 

• Choosing lean meats like chicken, fish, or turkey 
• Pick low-fat dairy products like milk or yogurt 
• Add healthy fats such as avocado, nuts, and olive oil 
• Eat more fruits, veggies, and whole grains 
• Use less salt and choose food with less sodium 
• Cut back on added sugar in drinks and snacks 

Staying active and keeping a healthy weight also help your heart stay strong. 

Once you’ve built small habits, try paying attention to the kinds of fats, fiber, sugar, and salt you eat each day. Small changes in these areas can have a big impact on your heart health. 

Good fats vs bad fats

Not all fats are created equal. Some help your heart while others can raise cholesterol. 

Try to eat less of: 

• Fatty beef or pork 
• Chicken or turkey with skin 
• Butter, cream, and whole milk 
• Fried packaged foods with “hydrogenated oil” in the label 

Choose more of: 

• Fish and seafood 
• Avocados 
• Nuts and seeds 
• Hummus and nut butters 
• Vegetable oils like olive or canola oil  

 These healthy fats can lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol.

Get more fiber

Fiber helps your heart, keeps your digestion healthy, and helps you feel full. 

You can find fiber in: 

• Fruits and vegetables 
• Whole-grain bread, rice, and pasta 
• Beans, lentils, nuts, and seeds 

Tip: Try to fill half your plate with fruits and veggies at every meal. 

Did you know? 
Fiber from fruits and vegetables can lower blood pressure and reduce cholesterol. If you have trouble getting enough fiber from food, ask your provider about supplements. 

Watch your sugar

Too much sugar can raise your risk for heart disease and diabetes. 

Sugar hides in foods like: 

• Soda and sweet tea 
• Candy and desserts 
• Sweet cereals and flavored yogurts 

The American Heart Association says: 

• Men should aim for no more than 9 teaspoons of added sugar per day 
• Women should aim for no more than 6 teaspoons per day 

Try these swaps: 

• Drink water or sparkling water with fruit instead of soda 
• Flavor coffee or tea with cinnamon or lemon 
• Eat fruit for dessert instead of sweets 
• Add less sugar to coffee, cereal, or recipes over time 

Cut back on salt

 Eating too much salt can raise your blood pressure. 

Most salt comes from: 

• Packaged or restaurant foods 
• Bread, cold cuts, pizza, soups, and sandwiches 

Tips to lower your salt intake: 

• Choose fresh foods when you can 
• Read labels and pick “low sodium” options 
• Season food with herbs, spices, lemon, or vinegar instead of salt 

Take the next step

Building heart-healthy habits takes time, but every change matters. Your Marathon Health provider can help you make a plan that fits your lifestyle. 

Tracking your blood pressure? Use this blood pressure log record and monitor your readings.

Start today. Your heart will thank you.