04 Feb What is the Best Diet for a Healthy Heart? NYC Cardiovascular Nutritionist Tips

February — a month of love, greeting cards, candied hearts, and your heart. And we’re not only talking about the flutter of romance, but also the importance of heart health. Heart disease is the leading cause of death worldwide. The American Heart Association reports that someone in the USA dies of a heart attack every 39 seconds.

It’s American Heart Month, and a nutrition plan can help you stay young at heart! (Yes, a bit of a groan there, but really, that’s what we want).  As cardiovascular dietitians in New York, we provide patients with online and in-person medical nutrition therapy to help them improve their cardiovascular health, lower blood pressure, and reduce the risk of developing heart disease, one delicious bite at a time.

Cardiovascular Dietitian Nutritionist Recommendations for a Healthy Heart

Fear not! We are not going to take you down a path of cardboard-tasting foods, instead, we will give you some tips to eat your way to heart health, one yummy bite at a time. And you don’t have to give up your favorite foods, flavors, and family traditions. It’s all about moderation and modification.

Beware of Super Sizing

Portion control is a big part of cardiovascular wellness. Eating until you’re stuffed, getting everything oversized, and eating distracted are common ways everyone falls into the trap of overeating. #WhatsOnMyPlate is a great source to help you learn how to modify your eating habits and cut back on portion sizes.  Other ways to control portion sizes include eating from a smaller plate or bowl, mindful eating, and sharing an entree at a restaurant with someone — or ordering two appetizers. Bigger isn’t better, especially when it comes to portions.

Eat More Fruits and Vegetables

Many fruits and vegetables are excellent sources of vitamin C and beta-carotene, a form of vitamin A. These nutrients act as antioxidants in your body, helping prevent injuries to your arteries.

• Go for a variety of colors. Remember the more colorful your plate, the healthier it is.
• Pile on the leafy greens, which are high in nitrates. Nitrates help relax and widen blood vessels.
• Go frozen! (Without added salt, sugar, and sauces) Frozen fruits and vegetables in their natural state are just as nutritious.
• If you’re buying canned veggies, rinse them off to get off excess salt, or choose a low-sodium option.

Go For Whole Grains

Whole grains are rich in fiber. Fiber helps control blood sugar levels and blood pressure. It also gives you a full feeling because it can take longer to digest. Try these easy swaps and modifications to your diet to include more whole grain

• Swap white rice for whole-grain rice.
• Swap white rice for quinoa or barley.
• Swap pasta for wheat pasta.
• No more white bread, instead choose whole-grain bread, bagels, English muffins, and  . (The heavier, more dense, the better.)

Eliminate Trans Fats and Reduce Saturated Fats From Your Diet

How to eliminate trans fats:

• Become food label savvy. Check ingredients lists for partially hydrogenated oils and put those packages back on the shelves.
• Avoid ultra-processed and packaged foods.
• Replace bagged chips, crackers, and cookies with homemade chips or sweet potato fries made in the air fryer, homemade popcorn, nuts, and
• Margarine be gone! Use healthy oils like olive oil and avocado oil.

How to reduce saturated fats

• Choose leaner cuts of meats and reduce (or eliminate) processed meats.
• Cook with healthier oils, like olive oil and avocado oil.
• Limit full-fat dairy products.
• Swap saturated fats in baking (like butter and coconut oil) with avocados, apple sauce, and other healthier options.
• Read food labels! Look for reduced fat options. Beware, though, of sugar content in these products.

Cut Back on Salt

Americans love salt. We’ve become accustomed to salt in our diets, which not only is bad for our hearts but also masks the real flavors of foods. The CDC  reports that most Americans consume over 3300 mg of sodium each day, which is 1000 mg over the daily recommendations. High sodium intake is the leading cause of high blood pressure and risk for heart disease. So, it’s time to cut back on salt and start tasting your food again!

• Replace salt with spices — rosemary, thyme, basil, garlic, citrus juices, and more.
• Become food label savvy. Choose foods with less than 400 mg per 100 grams. The lower the sodium content, the better. Also, look for these words: Monosodium glutamate (MSG), Sodium bicarbonate (baking soda), Sodium nitrate (a preservative).
• Buy fresh when possible, and if you buy canned or frozen goods, look for no-salt or low-sodium options.
• Ask your grocer if they have a low-sodium shopping list.
• At restaurants, ask wait staff for ingredient information. Ask for a low-sodium option or no-salt added.

The DASH diet and Mediterranean diet are two excellent diet plans that can reduce your risk of developing heart disease, and they are low-cost, delicious diets! By making small changes, you can make a big difference in your heart health.

Heart Healthy Snacks — Easy, Budget, and Delicious

Avocado and Chickpea Toast

Ingredients:

• 1 ripe avocado
• 1/2 cup canned chickpeas (drained and rinsed)
• 1 slice whole-grain bread (preferably sourdough or multigrain)
• 1 tablespoon olive oil
• 1/2 teaspoon lemon juice
• Red pepper flakes, fresh herbs (like parsley or cilantro), or a sprinkle of cumin for extra flavor

Instructions:

1. Toast the bread: Lightly toast the slice of whole-grain bread in a toaster or on a grill pan until golden and crispy.
2. Prepare the avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until smooth or slightly chunky, depending on your preference.
3. Prepare the chickpeas: In a small bowl, lightly mash the chickpeas with a fork, leaving some whole for texture.
4. Combine: Mix the mashed avocado and chickpeas in a bowl. Add lemon juice, olive oil, salt, and pepper to taste. Stir everything together until well combined.
5. Top the toast: Spread the avocado-chickpea mixture on top of the toasted bread. If desired, sprinkle with red pepper flakes, fresh herbs, or a pinch of cumin for extra flavor.

Almond and Berry Yogurt Parfait

Ingredients:

• 1/2 cup low-fat Greek yogurt (or non-dairy yogurt for a dairy-free option)
• 1/4 cup fresh mixed berries (such as blueberries, strawberries, or raspberries)
• 1 tablespoon sliced almonds (unsalted)
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• 1/2 teaspoon chia seeds or flaxseeds (optional, for added omega-3s)

Instructions:

1. Layer the yogurt: Spoon the Greek yogurt into a small bowl or glass.
2. Add the berries: Layer the mixed fresh berries on top of the yogurt.
3. Add the almonds: Sprinkle the sliced almonds over the berries for a crunchy texture.
4. Optional sweetener: Drizzle a small amount of honey or maple syrup over the top if you’d like a bit of sweetness.
5. Add seeds: Sprinkle chia seeds or flaxseeds for extra fiber and omega-3 fatty acids, which are great for heart health.