Nutrition Tips for Heart Healthy Eating

Nutrition and lifestyle can play a huge role in prevention and management of heart disease. If you have a family history of heart disease or other risk factors, you are not alone. Nine out of ten Canadians have at least one risk factor for heart disease and stroke. Whether you have have high blood pressure (hypertension), abnormal cholesterol (dyslipidemia), or just want to prevent cardiovascular disease, medical nutrition therapy provided by a Registered Dietitian can be an effective way to improve your heart health. This article offers practical, easy-to-follow heart-healthy nutrition tips that anyone can incorporate into their daily routine.

Understanding a Heart Healthy Diet

A heart-healthy diet focuses on foods that support cardiovascular function and reduce risk factors such as high blood pressure, high cholesterol, and inflammation. The goal is to nourish your body with a balanced diet that includes high fibre and nutrient dense foods. Reducing your intake of salt, if you have high blood pressure, can also be helpful. Let's take a closer look at some of these key areas:

Increase Your Fibre for a Healthy Heart

Diets rich in fibre from whole foods have been shown to help lower cholesterol and blood pressure, regulate blood sugar levels, improve digestive health and reduce the risk of conditions like cardiovascular disease, diabetes and certain cancers. There are two types of fibre: soluble and insoluble fibre. They are both important and serve different functions in the body. Specifically, soluble fibre has been shown to help reduce bad cholesterol (LDL) levels.

Aim for at least 25 g (for women) to 38 g (for men) of fibre each day. You can increase your fibre intake by consuming more vegetables, fruits, seeds, nuts and whole grains.

Sources of soluble fibre include:

·      Vegetables and fruit

·      Whole grains (for example: oats and barley)

·      Legumes (such as chickpeas, lentils and beans)

Source of Insoluble Fibre:

·      Vegetables and fruit

·      The bran part of whole grains

·      Seeds and nuts

If you are trying to increase your fibre intake, make sure you do so slowly and increase your water intake.

Colourful and heart healthy vegetables arranged in a basket.

Boost Your Intake of Heart Healthy Fats

We need fat for various functions in our body, but the type of fats we eat can impact our health. There are three main categories of dietary fats.

Saturated Fats

Saturated fats come mainly from animal sources and tropical oils (meat, dairy, coconut and palm oils) and are solid at room temperature. Consuming high levels of saturated fat may raise both LDL (“bad”) and HDL (“good”) cholesterol levels in some individuals. While research on saturated fat and cardiovascular disease has shown conflicting results, the general recommendation is to consume saturated fats in moderation. Some individuals may benefit from reducing their intake to help reduce LDL levels. There is also evidence that replacing high intakes of saturated fats with unsaturated fats and high fibre foods can be beneficial for heart health and overall health.

Unsaturated Fats

Unsaturated fats are found in a variety of foods and oils. Increasing your intake of these fats may help improve cholesterol levels (raise HDL, lower LDL) and benefit overall health. Consider replacing some saturated fats with unsaturated fats in your dietary patterns. Here are some tips for adding unsaturated fats to your diet:

• Have a small portion of unsalted nuts (almonds, walnuts and other varieties) or nut butters every day. Use chia or ground flax seeds (sprinkle or add to food).

• Use unsaturated oils such as olive and canola oil for salad dressings.

• Use avocado in your sandwich instead of butter.

• Use non-hydrogenated or ‘All Natural’ peanut butter on your toast.

• Include fish 2 x per week especially those high in omega 3s like salmon, sardines, herring, mackerel and trout.

Trans Fats

Trans fats are the type of fats we want to avoid as they can decrease our HDL and increase our LDL levels. There are much less trans fats in our food supply in recent years due to Health Canada regulations. Read labels carefully and try to avoid foods that list trans fats on the nutrition facts table or have partly-hydrogenated oils in the ingredients list.

A heart-healthy meal on a plate

Consider Your Salt Intake For Reducing Blood Pressure

Most Canadians get too much salt in their diet. The majority of the salt we eat comes from processed foods (like frozen meals, soups and snacks foods) and foods we eat in restaurants or fast food outlets. We also get salt from many different foods such as bread, cheese and condiments.

Some ways to reduce your salt intake:

• Eat processed foods and restaurant foods less often.

• Look for products labeled as "reduced sodium”, “no sodium” or “no salt added”.

• Look for products with a lower number of mg of sodium on the Nutrition Facts table and a lower % DV (Daily Value). For example:  5% DV of sodium is better than 20% DV. 

• Use herbs and spices to flavour your food instead of salt. (Eg. Mrs. Dash herb mix). Do not use salt substitutes like potassium salts.

  
  

Boost Flavour for a Heart Healthy Diet:

You can use herbs and spices to flavour your food. Try some of these combinations:

Beef: bay leaf, mustard powder, sage, thyme, rosemary, garlic, curry powder, nutmeg

Lamb: curry powder, garlic, oregano, thyme, rosemary, mint jelly

Veal: bay leaf, curry powder, oregano, ginger, lemon

Chicken: lemon, garlic, ginger, rosemary, paprika, parsley, sage, thyme, basil, tarragon

Potato: onion, garlic, parsley, chives

Fish: bay leaf, curry powder, mustard powder, lemon, paprika, dill, lemongrass, ginger

Pork: onion, sage, thyme, oregano, black pepper, apple, applesauce

Rice: chives, green pepper, onion, cinnamon, bay leaf, paprika, cumin

Source: UnlockFood.ca - Get the Scoop on Salt

Practical Tips for Implementing Heart-Healthy Eating Habits

Changing your diet can feel overwhelming, but small, consistent steps make a big difference.

1. Plan your meals: Prepare weekly menus focusing on heart-healthy ingredients.

2. Cook at home: Control what goes into your food and avoid hidden fats and salt.

3. Snack smart: Choose nuts, fresh fruit, or yogurt instead of chips or sweets.

4. Read nutrition labels: Look for low sodium, no trans fats, and minimal added sugars.

5. Stay consistent: Make gradual changes rather than drastic diets to maintain long-term habits.

   
   

Focus on progress, not perfection, as you look at making changes to support your heart health.

Looking For Support With Personalized Nutrition?

If you are looking to improve your heart health, prevent or manage chronic conditions, working with a Registered Dietitian can be a great place to start. I work with clients to provide personalized recommendations and help them reach their health goals and make sustainable changes that work for them.

If you would like to learn more about my services, feel free to browse my website or reach out to book a FREE discovery call!

In Health,

Anna Maria Campbell, RD, MHSc, CDE