What we eat has a direct impact upon our heart health- plain and simple. Common sense informs us how true it is and the research is loud and clear. Our bodies are the strongest indicators of the quality of the food we eat. The body speaks to us every time we eat. Indigestion, bloating, heart burn, fatigue, brain fog are just a few ways our bodies tell us that what we are eating and/or the amount we are eating is unhealthy. Over time obesity is a way our body reminds us to address our eating habits. And then eventually things like high blood pressure, high triglycerides, high cholesterol, diabetes, heart disease are ways our bodies start to shout to us “listen to me, listen to me! Watch what you eat!” It is not rocket science.
Of course there are other factors that impact heart health. The amount of physical activity we do, the quality of our sleep, how we manage stress, and even the value of our relationships playsa role in heart health.
There is a lot of information out there concerning eating healthy. We have been taught what it means to eat healthy since grade school. Not a whole lot has changed since the very first food plate and pyramid we read. The American Heart Association Diet and Lifestyle Recommendations (2025) include reducing process food consumption and reducing sugar intake.
First and maybe foremost limit portion size. I know how difficult this is. It is perhaps my biggest challenge. I remember years ago when I did an Atkins diet which basically meant staying off all carbohydrates. I could eat all the meat and fats I wanted until my heart was content. I lost weight and felt great but for me it was not a sustainable diet. Also, I suspect remaining on that diet would a have long term negative cardiovascular impact. The science indicates that to be true. Using smaller plates and bowls is a way to limit portion sizes. Only eating one plate full of food is another way to limit the amount you eat. A portion size is generally considered to beabout what fits in the palm of your hand.
What you eat does matter. Eat plenty of fruits and vegetables. It is recommended that we eat three to five portions of fruit and four to six portions of vegetables a day. Eat a variety of fruits and vegetables. Often eat all the colors of the rainbow is a phrase used when describing the kinds of fruits and vegetables to eat. Each vegetable offers its own unique nutrients and by eating a variety we make sure our body gets the nutrients it needs.
Watch the kinds of fats you eat. Avoid saturated and trans fats like butter, lots of dairy, and fatty meat. When possible, eat unsaturated fats. Monounsaturated fats are those found in olive oil and canola oil. Polyunsaturated fats are found in cold water fish, avocados, nuts, and seeds.
Eat whole grain foods like whole grain breads and 100% whole grain wheat bread and whole grains like brown rice, quinoa, and barley. Eat whole grain pasta and steel–cut oatmeal. Avoid or limit foods like white bread, biscuits, donuts, cookies, quick breads, egg noodles, cakes, pies, and pastries.
Start with small changes and build up. According to the Mayo Clinic (2025) it is acceptable to occasionally consume foods you enjoy, even if they are not particularly healthy, provided it is done in moderation and with proper portion control. As Dr. Victoria Maizes one of my professors at the Andrew Weil Centerof Integrative Medicine at the University of Arizona says, “Remember that that perfection is the enemy of good”.
Remember not everyone is the same. Check with your health professional who has your medical records to discuss any dietary changes you may want to make just to be on the safe side. See you later on your journey to wellness.
