Track 30 : Nutrition and Heart Health

When it comes to protecting your heart, what you put on your plate matters. Heart disease remains the leading cause of death globally, but the good news is that many cardiovascular issues are preventable through lifestyle changes—especially proper nutrition.

This blog explores how the right foods can help keep your heart healthy, lower your risk of heart disease, and support overall well-being.

 Why Nutrition Matters for Your Heart Your heart is a tireless organ—beating over 100,000 times a day. It depends on a steady supply of nutrients to function efficiently. Poor dietary choices can lead to high blood pressure, elevated cholesterol levels, weight gain, and inflammation—all major risk factors for cardiovascular disease. 
A heart-friendly diet can:

Improve cholesterol levels

Lower blood pressure 

Maintain healthy weight     

Reduce risk of type 2 diabetes    

Prevent arterial plaque buildup

Heart-Healthy Nutrition: What to Eat

Here’s what your diet should include if you
want to show your heart some love:

1. Fruits and Vegetables
These are rich in vitamins, minerals,

antioxidants, and fiber. Aim for a colorful variety—leafy greens, berries, oranges, carrots, and tomatoes are all excellent choices.

2. Whole Grains
Unlike refined grains, whole grains retain their fiber and nutrients. Foods like oats, brown rice, quinoa, and whole wheat bread can help lower LDL (“bad”) cholesterol.

3. Healthy Fats
Not all fats are created equal. Replace saturated and trans fats with healthier options like:
Olive oil

Avocados

Nuts and seeds (especially walnuts, almonds, flaxseeds)

Fatty fish (salmon, sardines, mackerel) rich in omega-3 fatty acids

4. Lean Proteins Choose plant-based proteins (beans, lentils, tofu) or lean animal proteins (skinless poultry, fish, eggs in moderation).

5. Low-Fat Dairy or Alternatives Milk, yogurt, and cheese can be good sources of calcium and protein, but choose low-fat versions to reduce saturated fat intake.

Foods to Limit or Avoid To protect your heart, reduce consumption of:

Processed meats (bacon, sausage, salami)  

Sugary beverages and snacks (soda, candies, pastries)

Refined carbohydrates (white bread, white rice)

High-sodium foods (canned soups, fast foods, salty snacks)

Trans fats (often found in packaged baked goods and margarine)  The Salt and Sugar Connection

Excess salt (sodium) can raise blood pressure, while too much sugar can increase the risk of obesity and insulin resistance. Read food labels and aim for:

Less than 2,300 mg of sodium per day (ideally <1,500 mg for most adults)

Minimal added sugars (no more than 25–36 grams per day, depending on age and gender)

Don’t Forget to Hydrate

Water supports every system in your body, including your cardiovascular system. Proper hydration helps maintain blood pressure and supports nutrient delivery.

Cook at home more often to control ingredients 

Use herbs and spices instead of salt

Practice portion control to avoid overeating

Limit alcohol to moderate levels

Plan your meals to include all food groups The Bigger Picture: Lifestyle Matters Nutrition is one pillar of heart health. Pair it with:

Regular physical activity (at least 150 minutes
of moderate exercise per week) Stress management Quality sleep No smoking