Blog Knowing the Foods to Eat for a Healthier Heart

Know the Foods to Eat for a Healthier Heart

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Eating healthy fats and limiting foods that are high in saturated fats is a way that we can have a healthier heart and decrease our chances of getting heart disease. Heart disease is the leading cause of death for men and women so knowing these foods can be beneficial.

Healthy fats are found in:


Fish, especially with omega 3 fats, such as albacore tuna (fresh or canned), salmon, sardines

Ground flaxseeds (the whole seed will not provide the same benefit since our bodies cannot break them down)

Nuts, all are healthy with some having higher levels of good fats

Oils such canola, olive, soybean

Peanut or other nut butter


Be aware of serving sizes of all of these because even though they are healthy for us, they are calorie dense which means a small amount contributes a high amount of calories for a small size. So if you eat too many, the result could be weight gain.

Like all other foods that we eat, healthy fats are not eaten alone. Eating these healthy fats along with the following foods can help protect against heart disease, some cancers, and inflammation to name of few. Eat healthy fats along with:

Lean cuts of meat in 3-4 ounce servings (palm of your hand)

Fruit and veggies (not in a pie or fried)

Nonfat Greek or Icelandic yogurt (alone or in place of cream cheese or sour cream)

Whole grains

Beans and legumes

Small changes that you make today can make a huge difference down the road. An example could be:

Use avocado for a spread in place of mayonnaise

Eat nuts with fruit in place of chips as a snack

Use an oil in place of a solid fat like butter or margarine.

By choosing one thing to work on, you are more likely to accomplish that task. From there you can add more changes as you desire. If you think you are ready, start with your next meal or snack.


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