Your diet plays a key role in keeping your heart healthy. Here are some of the most important nutrients and minerals to pay attention to when building a heart-healthy lifestyle.
Maybe your doctor recently warned you about being at risk for heart disease because of your habits or family history. Or perhaps you’ve just gone through a serious heart-related issue, like a heart attack.
The CDC reports that heart disease is the leading cause of death for Americans. But the good news is, eating well can lower your chances of developing it.
Changing how you eat isn’t always easy. You might think eating healthier means giving up all the foods you love—but that’s not true. Even small tweaks can have a big impact on how you feel.
Once you know which foods are best for your heart, eating healthy becomes much simpler.
What does a heart-healthy diet look like?
A heart-healthy diet includes plenty of nutritious foods—many of which you probably already like.
The American Heart Association (AHA) suggests eating these to support long-term heart health:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Dairy
- Poultry
- Fish
- Nuts
The AHA also advises cutting back on red meat and sugary foods and drinks.
Follow these tips for a healthier heart:
- Pick lean proteins and cook them without adding unhealthy fats.
- Eat fish at least twice a week—especially fatty fish with omega-3s, which help lower heart disease risk.
- Reduce foods and drinks with added sugars.
- Choose or prepare meals with little or no salt.
- If you drink alcohol, keep it moderate.
- Watch your portion sizes.
- Fill half your plate with fruits and veggies.
Beyond these basics, there are a few key areas to understand when it comes to nutrition and heart health.
How alcohol affects your heart
The AHA says if you drink, do so in moderation. For men, that means no more than two drinks a day. For women, it’s no more than one. One drink equals a 12-ounce beer, 4 ounces of wine, or 1.5 ounces of 80-proof liquor.
The link between alcohol and heart disease isn’t simple. Heavy drinking is tied to serious health risks, including heart disease, addiction, obesity, and breast cancer. Too much alcohol can even lead to sudden cardiac death. Your doctor can help you weigh the risks.
How sugar affects your heart
The AHA points out that rising obesity and heart disease rates have raised concerns about how much sugar Americans eat. They recommend limiting added sugars to lower heart risks while staying at a healthy weight.
Women should have no more than 100 calories (6 teaspoons or 24 grams) of added sugar daily. For men, it’s 150 calories (9 teaspoons or 36 grams).
Big sources of added sugar include:
- Soda
- Candy
- Cakes & cookies
- Pie
- Fruit drinks
- Dairy desserts (like ice cream)
- Sweetened yogurt
- Sweetened grains (like waffles & oatmeal)
How sodium affects your heart
Cutting back on sodium is crucial for heart health. The AHA says most Americans eat about 3,500 mg of sodium daily—way more than the recommended 2,300 mg. Ideally, adults should aim for under 1,500 mg per day.
To reduce sodium:
- Eat fewer processed and packaged foods.
- Choose low-sodium or no-salt-added products.
- Season food with herbs and spices instead of salt.
- Cook at home more often.
How caffeine affects your heart
Caffeine is a stimulant found in coffee, tea, soda, and chocolate. Research hasn’t proven that high caffeine intake raises the risk of heart disease.
The Mayo Clinic says while coffee doesn’t clearly increase heart disease risk, unfiltered coffee might slightly raise cholesterol.
The heart benefits of calcium
Studies haven’t confirmed whether calcium directly affects heart disease risk. But getting enough calcium from dairy, along with 4-5 daily servings of fruits and veggies, helps lower blood pressure.
The AHA highlights that women, especially, should include dairy in their diets. Most women need 1,000–2,000 mg of calcium per day.
The Mayo Clinic adds that some men may benefit from calcium supplements. Men over 50 should aim for 1,000–2,000 mg daily, while younger men can have up to 2,500 mg.
Other key vitamins for heart health:
- Potassium
- Magnesium
- Vitamin D
- Vitamin E
- Omega-3 fatty acids
Final thoughts
What you eat has a huge impact on your heart. Cutting back on alcohol, sugar, salt, and caffeine matters—just as much as eating foods rich in vitamins and minerals like calcium.
Even small changes in your diet can improve your health. Your heart (and your loved ones) will thank you.