A heart-healthy diet is a powerful way to prevent heart disease, and small, consistent changes in what and how you eat can significantly lower your risk over time. The steps below build on expert guidance and can be used as a practical daily guide to protecting your heart.
Heart-healthy eating basics
A heart-healthy diet focuses on vegetables, fruits, whole grains, lean protein, healthy fats, and limited salt, added sugar, and processed foods. These choices help control blood pressure, cholesterol, blood sugar, and weight, all of which are key to preventing cardiovascular disease.
8 steps to a heart-healthy diet
- Watch your portions
Eating large portions can lead to taking in more calories than you burn, which promotes weight gain and increases heart disease risk. Use smaller plates, avoid going back for seconds, and stop eating when you feel comfortably satisfied, not stuffed. - Eat more vegetables and fruits
Vegetables and fruits are rich in vitamins, minerals, antioxidants, and fiber, and are generally low in calories. Aim to fill at least half your plate with a colorful variety of produce at meals and choose fruits or cut-up vegetables as snacks instead of chips or sweets. - Choose whole grains
Whole grains such as brown rice, whole wheat bread, oats, and quinoa provide fiber and nutrients that support heart health and help control blood pressure. Make at least half of the grains you eat whole grains by swapping refined options (like white rice and white bread) for whole-grain versions. - Limit unhealthy fats
Reducing saturated fats (found in fatty meats, full-fat dairy, and many processed foods) and avoiding trans fats can help lower LDL (“bad”) cholesterol and reduce your risk of coronary artery disease. Choose healthier fats from fish, nuts, seeds, and plant oils (such as olive or canola oil), and check food labels for trans fats or “partially hydrogenated oils.” - Choose low-fat protein sources
Lean meat, skinless poultry, fish, legumes (beans, lentils), tofu, and low-fat or fat-free dairy products are better protein choices for heart health. Try to eat fish, especially oily fish like salmon or sardines, at least twice a week and limit processed meats like bacon, sausage, and hot dogs. - Limit salt and sodium
Too much sodium can raise blood pressure, increasing your risk of heart attack and stroke. Most adults should have no more than about 2,300 milligrams of sodium per day (around one teaspoon of salt), and many benefit from even lower intake, especially those with high blood pressure. - Plan ahead and create daily menus
Planning meals in advance helps you stick to heart-healthy choices and avoid last-minute fast food or highly processed options. When planning your day, focus on vegetables, fruits, and whole grains, choose lean proteins and healthy fats, limit salty and sugary snacks, and pay attention to portion sizes and variety. - Enjoy treats in moderation
You do not need to completely give up your favorite foods, but keep treats small and infrequent so they do not crowd out healthier options. As a guide, try to keep added sugar to less than 10% of your daily calories and balance occasional indulgences with overall healthy choices the rest of the day.
What you can do now
- Start by changing one or two meals a day, such as switching to brown rice, adding a serving of vegetables, or reducing sugary drinks.
- If you have heart disease or risk factors like high blood pressure, high cholesterol, or diabetes, talk to your doctor or a dietitian for a personalized meal plan that fits your needs and culture.
For personalized advice and heart health checks, you may contact the Chinese General Hospital and Medical Center Heart Institute:
- Heart Station (non-invasive diagnostics)
- Location: 1st Floor, Main Building, Chinese General Hospital & Medical Center, 286 Blumentritt St., Sta. Cruz, Manila
- Contact Nos.: (02) 8711-4141 local 262 or 321 / (02) 8742 3754
- The Heart Institute – Cardiovascular Telemetry
- Contact Nos.: (02) 8711-4141 loc. 235 / (02) 8743 2089
- Cardiovascular Catheterization and Intervention Unit (Cath Lab)
- Contact Nos.: (02) 8711-4141 local 291 / (02) 8743 1442
- Email: cathlab@cghmc.com.ph
- Cardiac Rehabilitation Section (CARES)
- Contact Nos.: (02) 8711-4141 local 543 / (02) 8743 2023
- Email: cares@cghmc.com.ph
For more details, visit the CGHMC Heart Institute page at
https://cghmc.com.ph/health-service/heart-institute/.
Sources:
- Mayo Clinic Staff. “Heart-healthy diet: 8 steps to prevent heart disease.” Mayo Clinic.
- American Heart Association. “Healthy Eating for a Healthy Heart.”
- S. National Heart, Lung, and Blood Institute. “Heart-healthy eating plan.”
- World Health Organization – Cardiovascular diseases (CVD) fact sheets.
