Dine Well, Eat Smart

Show your heart some love with minimally processed meals rich in fruits and vegetables, whole grains, healthy fats, and a protein mix that’s heavy on the plants and includes some seafood. 

• Make your proteins heart-y. Plant-based proteins, like beans, legumes, nuts, and soy, are low in saturated fat and rich in fiber, making them a great go-to for heart health. Omega-3 rich fish and seafood provides a boost of healthy fats and are another great protein to move into your weekly rotation. When choosing meat, go for unprocessed lean meats such as chicken and other poultry. Eggs and low-fat dairy are great choices, too! 

• Healthy fats. Many plant-based foods are sources of healthy fats. Examples include nuts, nut butters, seeds, avocados, and olives as well as some cooking oils like olive oil and avocado oil. Fatty fish, such as salmon, tuna, and sardines, are another great source of healthy fats. 

• Go for the whole grains. Research continues to link improved heart health to daily intake of whole grains. Grab a bowl of oatmeal for breakfast, or pair your meal with brown rice, farro, barley, or quinoa for a heart-y side.  

What if I don’t eat seafood? Not to worry! Fatty fish is a good source of omega-3 fatty acids, but plant-based sources of omega-3s exist as well. Flaxseeds, chia seeds, walnuts, and edamame are all sources of this important fat.