5 Ways to Make Your Meals Heart Healthier
Shanthi Appelo, MS, RD
| 5 min read
According to the American Heart Association, an estimated 15% of the U.S. population will have developed cardiovascular disease by 2050, up from 11.3% in 2020. While genetic factors play a role in heart health, lifestyle choices—especially diet—are critical in managing risk. Heart-healthy eating can improve cholesterol levels and triglycerides, reduce inflammation and support healthy blood pressure.
Here are five science-backed ways to make your meals heart-healthier:
Focus on Herbs Over Salt
Excess sodium intake is a major contributor to high blood pressure, a key risk factor for heart disease. The American Heart Association no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults. While reducing salt may seem challenging, a solution is to turn to flavorful herbs and spices.
Studies have shown that herbs such as basil, oregano, rosemary and turmeric not only enhance flavor but may also offer heart-protective benefits. Curcumin, the active compound in turmeric, has been found to reduce inflammation, a culprit in increasing the risk for atherosclerosis.
Using herbs instead of salt can significantly lower sodium intake while boosting the antioxidant and anti-inflammatory properties of your meals.
Swap Your Cooking Oil
The type of cooking oil you use can influence heart health. Saturated fats, commonly found in butter and coconut oil, increase LDL cholesterol levels, which can lead to plaque buildup in arteries and raise the risk of heart disease. On the other hand, unsaturated fats—such as those found in olive oil, vegetable, avocado oil and nuts—are beneficial for heart health.
A large 2016 study found that replacing just 5% of saturated fat in the diet with unsaturated fat could reduce the risk of heart disease by 25%.
For better heart health, opt for heart-healthy oils and use them in place of butter or other saturated fats.
Add A Fibrous Component
Fiber plays a role in managing cholesterol levels and supporting cardiovascular health. Soluble fiber, found in foods like oats, beans, lentils and apples, forms a thick gel in our intestines. This slows digestion which prevents spikes in blood sugar levels and helps trap fats to aid in improving cholesterol levels. A 2019 series of systematic reviews and meta-analyses found that higher intakes of fiber protect against cardiovascular diseases, Type 2 diabetes and colorectal and breast cancer.
Aim to include fibrous foods at every meal. Consider these ideas:
- Add chia or flax seeds in a smoothie
- Serve meals with whole grain rice or quinoa
- Take an apple with you to work
- Serve black bean burgers as the main protein
- Add half an avocado to toast
- Snack on popcorn
- Always include a vegetable with meals
Avoid Sitting After a Meal
It’s natural to want to sit down and relax after a meal and spending time in the kitchen cooking and cleaning. Instead, consider making taking a walk or stretching a habit. This can aid in digestion, keep blood sugar and blood pressure at bay. This is important because hypertension is one of the leading causes of heart disease and stroke. A 2018 study found walking was effective in reducing blood pressure in adults with hypertension, and that those with more severe hypertension saw even more significant reductions. Another study looking at adults with pre-hypertension found taking three 10-minute walks daily may help reduce blood pressure in those with prehypertension.
Incorporate Plant-Based Proteins
Plant-based diets are linked to better heart health. Aim to replace some animal-based proteins with plant-based alternatives like beans, lentils and tofu.
Plant-based proteins are rich in fiber, antioxidants and polyunsaturated fats—nutrients that work together to improve heart health. Incorporating more plant-based meals can offer protective benefits while lowering intake of saturated fats.
By making small, mindful changes to meals, you can improve your cardiovascular health. It’s never too early or late to start. Get started with one of these heart healthy breakfast, dinner and dessert recipes:
Overnight oats are an easy, healthy and filling breakfast choice to make ahead of time. This recipe contains apples, chia seeds and oats, making them rich in heart-healthy fiber. Oats contain soluble fiber beta-glucan, which can help lower cholesterol levels. Overnight oats are highly customizable, allowing you to swap fruits and add nuts and seeds to your liking.
This pudding tastes so decadent it’s surprising it’s made from only nutrient-dense ingredients. The cocoa powder packs in fiber and antioxidants while the chia seeds pack in brain-healthy omega-3 fatty acids and heart-protective fiber. Simply whisk the ingredients together, let sit overnight and let the magic happen.
This is a simple and heart-healthy recipe perfect for family weeknight dinners. The dish features omega-3-rich salmon brushed with a mixture of Dijon mustard and honey that sticks the rich breading of panko breadcrumbs and pistachios. Asparagus is broiled to perfection, then topped with fresh lemon juice and Parmesan cheese for added flavor. Serve with brown rice to create a well-balanced, nutrient-dense meal.
Whether you’re cooking for a family or just yourself, a one-pan dish is arguably the perfect lazy-day meal besides takeout. This recipe packs in several healthy elements, including heart-healthy omega-3 fatty acids from the glazed salmon and a vitamin C, K and fiber punch from the crispy broccoli.
These glazed carrots are roasted until fork tender and served with a creamy Greek yogurt sauce for a dose of protein. The pistachios add a nice contrasting crunch and flavors that work so well with this spring crop. Enjoy this vegetarian delight as an appetizer or a side.
Photo credit: Getty Images , BCBSM
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