Your heart works around the clock, and your everyday food choices can help support it. A heart-healthy diet is not about banning every favorite food. It is about eating more vegetables, fruit, whole grains and healthy proteins while cutting back on foods high in sodium, added sugar and unhealthy fats. These seven categories are a useful place to start.
Foods and Drinks to Limit
-
Processed meats. Bacon, sausage, hot dogs and many deli meats can be high in sodium and saturated fat. Rather than relying on them for sandwiches or breakfast, try unprocessed chicken or turkey, beans, lentils or tofu. Check labels on packaged alternatives, too: a plant-based product is not automatically low in sodium.
-
Sugary drinks. Soda, sweetened tea and some energy drinks can add substantial sugar without making you feel full. The American Heart Association recommends minimizing beverages with added sugars as part of a heart-healthy eating pattern. Water, unsweetened tea or sparkling water with a squeeze of citrus are easy swaps.
-
Foods containing trans fats. Industrial trans fats can raise LDL, often called “bad” cholesterol, and lower HDL, often called “good” cholesterol. Check ingredient lists for partially hydrogenated oils rather than relying only on a “0 grams trans fat” label: U.S. rules allow that label when a serving contains less than 0.5 gram. Choose foods made with oils such as olive or canola instead.ahajournals+2
-
Refined grains and sugary baked goods. White bread, pastries and similar products may leave less room in your diet for fiber-rich whole grains. You do not have to give up bread or snacks; choose whole-grain bread, oatmeal or brown rice more often, and reach for fruit when you want something sweet.
-
Frequently fried foods. Fries, fried chicken and doughnuts can make it harder to keep saturated fat and calories in check, depending on their ingredients and preparation. Try baking or air-frying potatoes, grilling chicken, or adding herbs and spices for flavor. The aim is not to label one meal a failure, but to make your usual choices more supportive of heart health.
-
High-sodium packaged foods. Canned soups, frozen meals and salty snacks can contribute a great deal of sodium across the day. Too much sodium is especially concerning for blood pressure. Compare labels, choose lower-sodium versions when available, and season meals with garlic, lemon or herbs. “No salt added” beans or vegetables can be useful pantry staples.
-
High-fat dairy and butter. Whole milk, full-fat cheese and butter can add saturated fat to meals. The American Heart Association recommends low-fat or fat-free dairy for adults and children age two and older. If you prefer a plant-based milk, check for added sugar and look for fortified options; products vary in their ingredients and nutrients.
Focus on the Overall Pattern
You do not need to change all seven habits at once. Start with a swap you can maintain—perhaps an unsweetened drink at lunch or beans in place of processed meat a few times a week. Those choices matter most when they become part of an eating pattern that includes plenty of produce, whole grains and healthy protein sources.
If you have high blood pressure, high cholesterol or another medical condition, ask your healthcare professional about dietary changes suited to you. Heart-healthy eating is not a single forbidden-food list; it is a practical set of choices you can return to day after day.
