Heart-healthy eating doesn’t have to be complicated or restrictive, and caring for your heart isn’t about one big change, but the small, everyday choices that support your long‑term health.
You don’t have to give up the foods you love. Making simple swaps and practicing mindful eating can make a big difference in your heart health. Below, you’ll find simple ways to start building heart-healthy habits.
What is Heart-Healthy Eating?
Heart-healthy eating is a proactive approach to lowering the risk of heart disease, heart attack, and stroke. Embrace a plan that works for you! Here are some ways to start making small changes:
- Prioritize fruits, vegetables, whole grains, beans, and high-fiber foods.
- Incorporate lean proteins such as seafood, lean meats, beans, nuts, and soy products.
- Avoid saturated and trans fats, limit sodium, and alcohol, and reduce added sugar intake.
How to Get Started
Begin by reflecting on what truly matters to you. Your personal motivations will be the driving force behind your commitment to heart-healthy eating. Explore your feelings about change and identify both the challenges and positive aspects. Draw inspiration from past successes, times when changes were easier, and apply that wisdom to your current journey.
Celebrate every small victory, whether creating a grocery store checklist, meal prepping, or opting for a healthier substitute—each positive change contributes to your overall success.
What Does Heart-Healthy Eating Look Like?
Choosing a heart-healthy diet doesn’t mean you need to say goodbye to your favorite recipes. Small modifications can make a big difference! Opt for heart-healthy choices by making small substitutions, like choosing:
- Avocado oil or olive oil instead of shortening or margarine
- Fat-free milk over whole milk
- Lean proteins, such as ground turkey or extra-lean beef
- Low-sodium alternatives or enhance flavor by replacing salt with herbs, spices, or lemon
5 Recipes for a Day of Heart-Healthy Eating
Healthy eating starts with food choices. You don’t have to be a chef when it comes to creating nutritious and heart-healthy meals for you and your family because the Resource Center’s Chef Leslie has got you covered! Here’s a sample day of heart-healthy meals you can try:
- Breakfast: Sneaky PB&J Smoothie with Undercover Veggies OR Veggie & Smoked Gouda Breakfast Tacos
- Snack: Three-Ingredient Trail Mix
- Lunch: Rainbow Chickpea or Chicken Salad
- Dinner: Stuffed Shells with White Bean “Cheese” Sauce
- Dessert: Strawberry-Almond Chocolate Bites with Sea Salt (Did you know? Dark chocolate is rich in flavonoids, which can help lower blood pressure and reduce the risk of heart disease!)
Visit our Recipe Library for more inspiration and easy substitutions/modifications for heart-healthy eating.
The Heart of the Matter
Small changes lead to big results. Start today and make heart health part of your everyday life. Your heart health is an investment in lifelong wellness filled with flavorful possibilities!
Visit The California Schools VEBA (CalVEBA) Cooking & Nutrition Hub to help you make informed choices about your dietary and lifestyle choices, supporting your journey towards better health and well-being.
The Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.
