What Does Heart-Healthy Really Mean

What Does "Heart-Healthy" Really Mean?

American Heart Month is the perfect time to rethink what "heart-healthy" actually means. Eating heart-healthy does not mean eating bland foods or skipping out on your favorite dishes. Small changes can make a big difference for your heart. By focusing on whole, minimally processed foods, you can enjoy making smarter choices for a stronger heart. 

What is a Heart-Healthy Diet?

A heart-healthy diet focuses on reducing harmful fats, excess salt, and added sugars while increasing nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins. It’s all about balance, not deprivation.

When you're grocery shopping, here is what you can pay attention to on a food label:

1. Check the Serving Size

• Always start here. The numbers on the label only apply to the serving size listed.

2. Saturated & Trans Fats

• Look for products with 0 grams trans fats and limit saturated fats.
• Choose healthier plant fats such as olive oil, nuts, and avocado instead of butter.

3. Sodium (Salt)

• Aim for products with less than 140 mg per serving for a "low sodium" option.
• Excess sodium can raise blood pressure, increasing heart disease risk.

4. Added Sugars

• Keep added sugars to no more than 24 grams per day for women and 36 grams for men.

5. Fiber

• Choose products with 3 or more grams of fiber per serving. Fiber helps lower cholesterol.

6. Whole Grains

• Look for the words "100% whole grain" or "whole wheat" as the first ingredient.

7. Heart-Healthy Certifications

• Check for the American Heart Association Heart-Check Mark on packaged foods.

Heart-Healthy Grocery List

Here are some grocery staples to add to your cart:

• Fruits & Vegetables: Fresh, frozen (without sauce), or canned (in water)
• Whole Grains: Oatmeal, quinoa, brown rice, whole wheat bread
• Lean Proteins: Skinless chicken, turkey, salmon, beans, tofu
• Healthy Fats: Olive oil, avocado, nuts
• Dairy: Low-fat or fat-free milk, yogurt, and cheese
• Snacks: Unsalted nuts, air-popped popcorn, dark chocolate (70% cacao or higher)

Easy Heart-Healthy Recipes

1. Mediterranean Chickpea Salad (Serves 4)

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Toss all ingredients in a large bowl.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper. Serve cold.
   Serving Size: ~1 cup per person

2. Baked Salmon with Lemon and Dill (Serves 4)

Ingredients:

• 4 salmon fillets (4 to 6 oz each)
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp dried dill
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon on a baking sheet.
3. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
4. Bake for 12-15 minutes or until flaky.
   Serving Size: 1 salmon fillet per person

3. Overnight Oats with Berries (Serves 1 – 1 cup)

Ingredients:

• ½ cup rolled oats
• ½ cup skim milk or unsweetened almond milk
• ½ cup mixed berries
• 1 tbsp chia seeds
• Drizzle of honey (optional)

Instructions:

1. Mix all ingredients in a jar or container.
2. Cover and refrigerate overnight.
3. Enjoy cold in the morning.
   
   

References:

American Heart Association. (2022). Heart-Check Food Certification Program. Retrieved from www.heart.org

Harvard T.H. Chan School of Public Health. Fiber and Heart Health. Retrieved from www.hsph.harvard.edu

Jenny Gherau, Registered Dietitian, Diabetes Educator, Shamatha Meditation Instructor