10 Heart-Healthy Diet Tips for a Stronger Cardiovascular System

Heart disease remains the leading cause of death in the United States, but many risk factors are modifiable through diet and lifestyle changes. As a cardiologist at Essen Health Care, I've seen firsthand how dietary modifications can transform a patient's cardiovascular health.

Start with these evidence-based strategies: increase your intake of fruits and vegetables to at least five servings per day, choose whole grains over refined carbohydrates, incorporate fatty fish like salmon or sardines twice a week for omega-3 fatty acids, and limit sodium to less than 2,300 milligrams per day. Replace saturated fats with healthy fats from olive oil, avocados, and nuts.

Portion control is equally important. Even healthy foods can contribute to weight gain when consumed in excess, and maintaining a healthy weight is one of the most impactful things you can do for your heart. Consider using smaller plates, eating slowly, and stopping when you feel satisfied rather than full.

Don't underestimate the power of hydration. Water should be your primary beverage, and sugary drinks—including fruit juices—should be limited. If you enjoy alcohol, moderation is key: no more than one drink per day for women and two for men. Schedule a cardiovascular screening with your Essen provider to establish a baseline and discuss a personalized nutrition plan.