Nutrition and Heart Health: What to Eat and Why

🫀 Nutrition and Heart Health: What to Eat and Why

Why Nutrition Matters for Your Heart

Your heart is deeply influenced by inflammation, cholesterol balance, blood sugar control, blood pressure, and metabolic health. Diet affects every one of these systems.

Research from institutions like the American Heart Association consistently shows that dietary patterns—not just single nutrients—have the greatest impact on cardiovascular risk.

🥗 The Best Foods for Heart Health

1. Fatty Fish (Omega-3 Powerhouses)
Examples: salmon, sardines, mackerel

Omega-3 fatty acids (EPA & DHA):
May reduce triglycerides
May lower inflammation

The American Heart Association recommends eating fatty fish at least twice per week.

2. Fiber-Rich Foods (Soluble Fiber especially important)
Found in: Oats, Beans, Lentils, Chia Seeds, Flax Seed

Soluble fiber:

May lower LDL cholesterol
May improves blood sugar control
Feeds beneficial gut bacteria

Aim for 30–40 grams of fiber daily.

3. Leafy Greens
Such as: Spinach, kale, arugula, Swiss chard

Rich in:

Nitrates (support blood vessel dilation)
Magnesium (helps blood pressure)
Folate (supports homocysteine balance)

4. Nuts and Seeds
Including: Almonds, walnuts, chia, flax

Benefits:

May Improve HDL cholesterol
May Lower LDL
Reduce inflammation

Walnuts are especially rich in plant-based omega-3s (ALA).

5. Extra Virgin Olive Oil
A cornerstone of the Mediterranean diet

Studies on the Mediterranean diet show reduced cardiovascular events in those consuming olive oil regularly. Serving – 1 tbsp

6. Berries
Example: Blueberries, strawberries, raspberries

High in:

Antioxidants
Polyphenols
Flavonoids

🚫 Foods That Harm Heart Health

Limit or avoid:

Processed meats /cold cuts
Fried foods
Refined carbohydrates and sugary treats
Sugary beverages
Trans fats
Excess alcohol

🥘 Putting It All Together: A Heart-Healthy Pattern

The most evidence-backed dietary pattern for heart health remains the Mediterranean diet.

It emphasizes:

Vegetables
Fruit
Fish
Legumes
Olive oil
Nuts
Whole grains
Limited processed foods

Large-scale studies—including work published in journals like the New England Journal of Medicine—have shown meaningful reductions in cardiovascular events with this approach.

📌 Practical Action Plan

Eat fatty fish twice weekly
Increase fiber intake to 35g/day
Replace refined carbs with whole foods – keep sugar intake low
Use olive oil, nuts/seeds, avocado as your primary fat
Emphasis on plant based eating
Monitor inflammation and insulin resistance

The powerful part? Nutrition matters and can have a direct influence on your health.

If you optimize what’s on your plate and monitor the right blood markers, you can dramatically improve your odds of long-term cardiovascular health.

Marsha Fenwick, C.N.P. R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. Contact Marsha today for more information and to book a FREE 15 minute nutritional consultation.