What is a Heart Healthy Diet?

Written By: Mairead, Registered DietitianDid you know that February is Heart Health Month? This is meant to bring attention to the habits we can work on to reduce our risk of heart disease and cardiovascular events.

Most of us know that there are foods that are good for our heart health, but what are they? Keep reading to learn more about heart-healthy foods, and how to include them in your diet!

Fruits and vegetables! This one probably seems like a no-brainer, but many people are quick to jump to complicated solutions before mastering the nutrition basics. Take a good look at your diet and see if you feel you’re eating enough fruits and vegetables. Canada’s Food Guide recommends making half your plate fruits and vegetables at most meals. The fibre from produce helps reduce our cholesterol, and the antioxidants can help reduce the build up of plaque in your arteries . If you find you’re low on vegetables and fruit, try making sure they’re on your plate at most meals, or including them in snacks.

Whole grains! Whole grains and their products are high in fibre, and have been shown to help reduce cholesterol levels and blood pressure, which in-turn can reduce the risk of a cardiovascular event. Try choosing options such as whole grain breads and crackers, oatmeal, brown rice, or quinoa!

Fatty fish! Fatty fish include salmon, trout, and sardines. While all fish are great protein options, fattier fish are high in omega-3 fatty acids, which have been shown to reduce cholesterol and triglycerides, reduce blood pressure, and help prevent blood clots . Try including your favourite fatty fish once or twice a week if you can. Low-sodium canned options can be more budget-friendly! If you don’t eat fish, ask your doctor or dietitian about taking an omega-3 supplement.

Plant-based proteins! Don’t panic, we’re not telling everyone they need to go vegan (unless you want to). Plant-based proteins include beans, lentils, chickpeas, and soy products. For the biggest benefit, choose whole-food options over more processed ones. These proteins are high in fibre and contain little to no saturated fat, making them a very heart-friendly option. Try whipping up a bean chili or bean burritos, adding defrosted frozen edamame to a stir-fry, or marinating tofu to add to a salad.

Looking for more personalized nutrition advice? We’ve got you covered! Email [email protected] to learn more about our Nutrition Programs and to book your FREE Bite-Sized Nutrition Chat !