A heart-healthy diet is built on vegetables, fruit, whole grains, beans and lentils, nuts and seeds, fish and lean proteins, and healthy oils like olive oil, while limiting sodium, saturated fat, processed meats, added sugars and refined grains. Proven patterns include the DASH and Mediterranean diets, which lower blood pressure and LDL cholesterol and reduce heart disease risk.
Medically reviewed by
Board-certified cardiologist · Katy & Sugar Land, TX
Fellowship-trained in cardiovascular disease, interventional cardiology, echocardiography and advanced heart failure and transplant cardiology. Former Assistant Professor of Cardiology at McGovern Medical School.
Principles of a heart-healthy diet
The best eating pattern is one you can sustain. Most heart-healthy diets share these principles:
- Fill half your plate with vegetables and fruit.
- Choose whole grains such as oats, brown rice, quinoa and whole wheat over white bread and refined pasta.
- Eat plant proteins often: beans, lentils, chickpeas, tofu and nuts.
- Have fish twice a week, especially oily fish like salmon, sardines or trout.
- Use healthy fats: olive or canola oil, avocado, nuts and seeds instead of butter, lard and shortening.
- Limit sodium, mostly found in restaurant, packaged and processed foods.
- Limit added sugar and sugary drinks.
- Limit red and processed meats such as bacon, sausage and deli meats.
Foods to eat more and less
A simple swap list:
| Eat more | Eat less |
|---|---|
| Vegetables, leafy greens, tomatoes, peppers | Fried foods and fast food |
| Berries, citrus, apples, bananas | Sugary drinks, sweet tea, sweets |
| Oats, brown rice, whole-grain tortillas and bread | White bread, flour tortillas, pastries |
| Beans, lentils, chickpeas | Bacon, sausage, hot dogs, deli meats |
| Fish, skinless poultry, eggs in moderation | Fatty cuts of red meat, brisket fat |
| Nuts, seeds, avocado, olive oil | Butter, lard, shortening, coconut oil in large amounts |
| Low-fat yogurt and milk, or unsweetened alternatives | Full-fat cheese in large amounts, cream sauces |
| Herbs, spices, lime, garlic | Salt, seasoning salts, soy and BBQ sauces |
DASH and Mediterranean diets
The DASH eating plan from the NHLBI was designed to lower blood pressure. It emphasizes vegetables, fruit, low-fat dairy, whole grains, poultry, fish, beans and nuts, and limits sodium, sweets and red meat. The Mediterranean diet is similar, with more olive oil, fish and nuts, and is associated with fewer heart attacks and strokes. Both are excellent choices; pick the style that fits your tastes.
Heart-healthy eating in Texas
You do not have to give up the foods you love; adjust how you make them:
- Choose grilled fajitas with lots of peppers and onions, corn tortillas, black beans and pico de gallo instead of fried options, cheese and sour cream.
- Trim fat from brisket, keep portions modest, and skip the extra sauce.
- Try grilled fish tacos with cabbage slaw and avocado.
- Swap sweet tea and soda for water, sparkling water or unsweetened tea.
- Ask for sauces and dressings on the side and avoid “chicken-fried” and “smothered” dishes.
- Pick fruit or a handful of nuts over chips and queso as a snack.
A sample heart-healthy day
- Breakfast: oatmeal with berries and walnuts, or eggs with spinach and peppers on a whole-grain tortilla.
- Lunch: large salad with beans, grilled chicken or salmon, avocado and olive oil vinaigrette.
- Snack: apple with a small handful of almonds, or plain yogurt.
- Dinner: grilled fish or chicken, roasted vegetables and brown rice or quinoa.
- Drinks: water, unsweetened tea or coffee; limit alcohol.
Adjusting for your heart condition
- High blood pressure: focus on sodium reduction and potassium-rich foods; see hypertension.
- High cholesterol: more soluble fiber and less saturated fat; see how to lower cholesterol with diet.
- Heart failure: sodium and sometimes fluid limits; see living with heart failure.
- Diabetes: consistent carbohydrates and fewer refined grains; see diabetes and heart disease.
- Blood thinners such as warfarin: keep vitamin K intake consistent rather than avoiding greens; ask your care team.
- Kidney disease: potassium and phosphorus may need limits; follow your doctor’s advice.
Preventive heart care in Katy and Sugar Land
Diet is one of the most powerful tools for heart health. At our Katy and Sugar Land offices, Dr. Adnan Khalid helps patients connect nutrition with blood pressure, cholesterol and blood sugar goals as part of preventive cardiology care.
Katy office: 410 W Grand Pkwy S, Suite 4D, Katy, TX 77494
Sugar Land office: 7102 Tarrington Ave, Suite 505, Sugar Land, TX 77479
Phone: (713) 258-6111
We also see patients from Fulshear, Richmond, Rosenberg, Stafford, Missouri City and west Houston.
Want a heart plan that includes nutrition?
Request a preventive cardiology visit in Katy or Sugar Land.
Having symptoms right now? Call 911. Do not wait for an appointment.
Frequently asked questions
What is a heart-healthy diet?
An eating pattern rich in vegetables, fruit, whole grains, beans, nuts, fish and healthy oils, with limited sodium, saturated fat, processed meat and added sugar.
What are the best foods for heart health?
Leafy greens, berries, oats, beans and lentils, nuts, olive oil, avocado and oily fish such as salmon.
Is the Mediterranean or DASH diet better for the heart?
Both are excellent. DASH was designed to lower blood pressure; the Mediterranean diet is linked to fewer heart attacks and strokes. Choose the one you can maintain.
How much sodium should I eat for heart health?
Many adults are advised to keep sodium under about 2,300 mg a day, and lower for people with high blood pressure or heart failure. Ask your doctor for your target.
Are eggs bad for your heart?
For most people, eggs in moderation fit a heart-healthy diet. People with diabetes or high LDL may be advised to limit yolks.
Can diet alone prevent heart disease?
Diet greatly lowers risk but works best combined with exercise, not smoking, healthy weight and medicines when needed.
Trusted health resources
- DASH Eating Plan, National Heart, Lung, and Blood Institute (NIH)
- DASH Eating Plan, MedlinePlus, U.S. National Library of Medicine
- Blood Cholesterol, National Heart, Lung, and Blood Institute (NIH)
- High Blood Pressure, MedlinePlus, U.S. National Library of Medicine
Medical disclaimer: This article is for general education and is not a diagnosis or a substitute for care from your own doctor. If you think you may be having a heart attack, stroke or another emergency, call 911 right away.
