Heart Smart Nutrition

Opening thoughts

• Cardiovascular disease (CVD) refers to the health of the heart and blood vessels.
• CVD is the leading cause of death in the United States.
• Most CVD risk factors are modifiable through lifestyle.
• Nutrition is key, but many people feel overwhelmed by contradictory information.

Underlying drivers of CVD

• Inflammation
  • Low-grade, chronic inflammation damages the cardiovascular system over time.
• Cholesterol and blood fats
  • Contributes to plaque formation, which can narrow or harden arteries and cause clots.
• Blood sugar and insulin resistance
  • When blood sugar gets too high too often, it damages blood vessels.
• Blood pressure
  • Blood pressure is the force of blood pushing against artery walls—too much force causes wear and tear.
• Blood vessel health
  • Healthy blood vessels are flexible and responsive; unhealthy ones are stiff, inflamed and damaged.

Key nutrients for heart health: Omega-3 fatty acids

• Supports blood vessel function: Reduces inflammation and keeps blood vessels flexible.
• Lower triglyceride levels: A type of fat in your blood and a risk factor for cardiovascular disease.
• Support healthy heart rhythm and blood pressure: Reduces the risk of irregular heartbeats and helps maintain normal blood pressure.

Foods to eat

• Fatty fish (tuna, salmon, sardines, anchovies, mackerel)
• Ground flaxseed, chia seeds
• Walnuts
• Leafy greens

Key nutrients for heart health: Monounsaturated fat

• Helps lower LDL (“bad”) cholesterol: Reduces the risk of plaque buildup in arteries.
• Supports blood vessel function: Reduces inflammation and keeps blood vessels flexible.
• Provides a heart-healthy fat source: Especially helpful when they replace polyunsaturated and saturated fats.

Foods to eat

• Avocados
• Olives
• Nuts, seeds, nut/seed butters
• Olive, avocado, walnut, flaxseed oils

Key nutrients for heart health: Fiber

Insoluble fiber

• Promotes a healthy gut microbiome: Linked to lower inflammation and better cholesterol metabolism.
• Supports healthy blood sugar levels: Slows digestion and prevents spikes that can stress blood vessels.

Foods to eat

• Whole grains, fruits, vegetables, legumes, nuts, seeds

Soluble fiber

• Helps lower LDL (“bad”) cholesterol: Binds cholesterol in the gut and helps remove it from the body.
• Supports blood vessel function: Reduces inflammation and keeps blood vessels flexible.

Foods to eat

• Refer to chart below.

Foods high in soluble fiber

Aim for 5 to 10 grams per day.

Food	Typical Serving	Soluble Fiber (approx.)
Oats / oatmeal	½ cup dry	2–3 g
Barley	½ cup cooked	2 g
Beans (black, kidney, pinto)	½ cup cooked	2–3 g
Lentils	½ cup cooked	1–2 g
Chickpeas	½ cup cooked	1–2 g
Apples (with skin)	1 medium	~1–1.5 g
Citrus (oranges, grapefruit)	1 medium	~1–1.5 g
Pears	1 medium	~2 g
Sweet potato	½ cup cooked	~1 g
Ground flaxseed	1 Tbsp	~0.5–1 g
Chia seeds	1 Tbsp	~1 g
Psyllium husk	1 Tbsp	~5 g

Key nutrients for heart health: Potassium

• Lowers blood pressure: Helps flush out extra sodium, easing fluid buildup and lowering blood pressure.
• Supports healthy heart rhythm: Maintains proper electrical signaling in the heart.
• Supports blood vessel function: Helps keep blood vessels flexible.

Foods to eat

• Vegetables: especially potatoes with skin, leafy greens, tomato products
• Fruits: bananas, oranges, avocado, cantaloupe
• Dairy: milk, yogurt, fortified milk alternatives
• Legumes: beans, peas, lentils
• Other foods: salmon, nuts, seeds

Key nutrients for heart health: Folate

• Breaks down homocysteine: An amino acid that causes inflammation.
• Supports blood vessel function: Reduces oxidative stress and helps keep blood vessels flexible.
• Supports red blood cell production: Ensures oxygen is delivered efficiently throughout the body and heart.

Foods to eat

• Dark green vegetables: spinach, romaine lettuce, turnip greens, asparagus, Brussels sprouts, broccoli
• Fruits: citrus fruits, avocados, bananas, papaya
• Legumes: beans, peas, lentils
• Other foods: eggs, peanuts, tomato juice, fortified grains

Nutrients of concern

Cholesterol

• Dietary cholesterol has only a modest effect on blood cholesterol for most people.
• If you have high LDL cholesterol, heart disease or diabetes, aim for less than 200 mg per day.
• Major sources include egg yolks, shrimp, organ meats and processed meats.

Saturated fat

• Reducing saturated fat can lower heart attack and stroke risk when replaced with healthier fats.
• Aim for less than 10% of total calories (15–20 grams for most people).

Sodium

• Reducing sodium lowers blood pressure.
• Aim for less than 2,400 mg per day.

Added sugars / refined carbohydrates

• Can increase triglycerides and promote inflammation and insulin resistance.
• Top sources include sugar-sweetened beverages, baked goods, sweets, cereals, chips, crackers, and white breads/pasta/rice.

Alcohol

• If you don’t drink, don’t start.
• If you do, limit to 1 drink per day for women and 2 for men.

Non-nutritive sweeteners

• Some artificial sweeteners are associated with increased cardiovascular risk.