The cardiovascular system is made up of the heart, blood, and blood vessels, and its role is to circulate oxygen and nutrients throughout the body while removing waste products. A healthy cardiovascular system allows blood to flow efficiently, supports healthy blood pressure and cholesterol levels, and helps meet the body’s energy demands. Heart health is something many people think about only after a diagnosis or a scare, yet small, consistent habits play a role in how the cardiovascular system functions long before a diagnosis is ever made.

Cardiovascular disease refers to a group of conditions that affect the heart and blood vessels, including coronary artery disease, heart attack, and stroke, and it typically develops gradually over time. It is influenced by a combination of genetics, lifestyle, and environmental factors, with nutrition playing an important role across the lifespan. While no single food or nutrient determines heart health on its own, the overall pattern of how you eat can support key markers such as cholesterol levels, blood pressure, and inflammation.

In this article, we’re going to break down what heart healthy eating might look like in your life, without cutting out food groups or following rigid rules. 

What Does “Heart-Healthy Eating” Really Mean?

The goal of “heart-healthy eating” is to make nutrition choices that support:

• Healthy cholesterol levels
  
• Stable blood sugar
  
• Balanced blood pressure
  
• Reduced inflammation
  
• Overall metabolic health

Rather than focusing on single “superfoods” or demonizing certain ingredients, a heart-supportive approach comes down to eating regularly, eating a variety of nutrient-dense foods, and reducing the intake of highly processed foods - all general guidelines for good nutrition, regardless of whether you’re specifically prioritizing heart health.

In cases where someone has experienced a heart attack or has diagnosed cardiovascular disease, dietary guidance may be more specific, but recommendations generally build on these same foundations, with adjustments made based on individual needs and medical guidance. 

Practical Tips for Heart-Healthy Eating

1. Build Balanced Meals 

One of the most effective ways to support heart health is by eating balanced meals consistently. Aim to include the following in each meal:

• Protein (eggs, fish, poultry, tofu, beans, Greek yogurt)
  
• Fiber-rich carbohydrates (vegetables, fruit, whole grains, legumes)
  
• Nutrient-dense fats (olive oil, avocado, nuts, seeds)

This combination helps stabilize blood sugar, support healthy cholesterol metabolism, and keep you feeling satisfied between meals. You don’t need every plate to look “ideal.” Even small upgrades, like adding protein to breakfast or vegetables to lunch, can make a meaningful difference over time.

2. Focus on Fiber

Fiber plays a major role in heart health by helping regulate cholesterol, support digestion, and reduce inflammation.

Foods that are high in fiber include: 

• Vegetables (especially leafy greens, broccoli, carrots)
  
• Fruit (berries, apples, pears)
  
• Legumes (lentils, chickpeas, beans)
  
• Whole grains (oats, quinoa, brown rice)
  
• Seeds (chia, flax)

The recommended daily fiber intake is 25-35g of fiber daily, so it can be helpful to get to know the fiber content in the foods you commonly eat (or new foods you’re considering adding in!). However, if you don’t want to count grams, start by adding one fiber-rich food to each meal and snack. Gradually increase fiber intake over time, while also increasing water intake.

Some other tips for increasing fiber intake are…

• Swap out refined grains for whole grain options (or use a mixture!) 
• Choose fresh fruits and vegetables over juices 
• Add nuts and seeds to your meals
• Add ground flax seeds and chia seeds to smoothies, yogurt, baked goods, and oats
• Add beans (black beans, garbanzo beans, red kidney beans, etc) to soups, tacos, salads, and casseroles.
• Incorporate lentils in soups, salads, and other side dishes

3. Choose Fats That Support Your Heart

Not all fats are created equal, but fat itself is not the enemy. In fact, healthy fats are essential for heart health.

Prioritize fats like:

• Olive oil, especially extra-virgin, for cooking and dressings
• Avocado, which provides monounsaturated fats and fiber
• Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseed
• Fatty fish like salmon, sardines, and trout, which provide omega-3 fatty acids

These fats help support healthy cholesterol levels by increasing HDL (“good”) cholesterol and reducing inflammation in the body. Including them regularly can support blood vessel health and overall cardiovascular function.

Rather than eliminating fat or choosing low-fat versions of foods, focus on quality and variety.

4. Prioritize Protein Intake

Protein plays an important role in heart-healthy eating by supporting muscle mass, blood sugar regulation, and overall metabolic health.

Including protein in each meal helps slow digestion and reduce large swings in blood sugar. This can lead to steadier energy levels throughout the day and fewer energy crashes, which often contribute to skipped meals or overeating later on. Over time, more stable eating patterns place less stress on the cardiovascular system.

Consistent protein intake can help:

• Support muscle mass and metabolic health
• Improve blood sugar stability
• Increase satiety and reduce grazing or overeating
• Promote more regular, balanced meals

Protein sources you may want to include are: eggs, Greek yogurt, cottage cheese, tofu, poultry, grass-fed beef, fish, and legumes. Aim to include a protein source at every meal, especially breakfast, where it’s often missing.

5. Consider the Source of Your Sodium

Sodium plays a role in blood pressure, but extreme restriction isn’t necessary for most people. Instead of cutting salt altogether, focus on where it’s coming from.

Helpful swaps include:

• Cooking more meals at home
  
• Using herbs, spices, citrus, and garlic for flavor
  
• Choosing minimally processed foods more often

If you’re active, sweat regularly, or eat mostly whole foods, your sodium needs may actually be higher than you think - context matters!

6. Eat Regularly to Reduce Stress

Skipping meals, under-eating, or chronically dieting can increase stress hormones like cortisol, which directly impacts heart health. When cortisol remains elevated, it can raise blood pressure, disrupt blood sugar regulation, and increase inflammation, all of which place added strain on the heart over time.

Beyond the specific foods on your plate, heart-healthy eating also means:

• Eating enough
  
• Eating consistently
  
• Feeling safe and regulated around food

Regular meals support steady blood sugar and reduce strain on your cardiovascular system.

7. Lifestyle Matters Too (A Lot!)

Nutrition is powerful, but it doesn’t exist in isolation. Heart health is also influenced by:

• Sleep quality, which affects blood pressure regulation, inflammation, and blood sugar control
  
• Stress levels, which influence hormones like cortisol that directly impact cardiovascular function
  
• Movement, which supports circulation and blood vessel health
  
• Emotional well-being, which plays a role in nervous system regulation and long-term stress exposure

Even with a well-balanced diet, chronic stress can raise blood pressure and inflammation, increasing strain on the cardiovascular system over time. This is why heart health isn’t just about what you eat, but how supported your body feels overall.

A Long-Term Heart-Healthy Approach

Long-term heart health is built through small, repeatable choices that support your body. Our goal in supporting a healthy cardiovascular system is to build habits you can maintain day after day, year after year. 

Instead of asking “What should I cut out?”, try considering what you can ADD to your day to support your heart and overall well-being each day: more vegetables, balanced meals, nourishing proteins and healthy fats, movement you enjoy, and moments of rest and stress relief. These additions don’t need to be dramatic; even small changes can add up to meaningful benefits for your heart and overall well-being.

Heart health is cumulative. What you do consistently matters more than occasional extremes. By prioritizing balanced nutrition, regular meals, and lifestyle habits that support your nervous system, sleep, and emotional health, you’re giving your cardiovascular system the best chance to function well now and in the future.