By Sarah Sommers, Diabetes Educator and Dietician, Sheridan Memorial Hospital.
When deciding to make healthy changes it can be hard to know where to start. While there are a variety of eating patterns individuals can use to improve their health, a heart-healthy eating pattern is a great place to start. A heart-healthy diet is often recommended for individuals who need help controlling blood pressure, reducing cholesterol and generally promoting good heart health. The following tenants of a Mediterranean diet have been shown time-after-time to help contribute to heart health.
Choose more fiber
Fiber is an essential element of a heart healthy diet. Fiber has been shown to help lower cholesterol as well as contribute to improved blood glucose control. Foods high in fiber are include whole grains like oats, brown rice and quinoa; legumes and beans; and many fruits and vegetables including squash, leafy greens, avocados and many more.
Increase unsaturated fats
Increasing your intake of unsaturated fats can promote improved cholesterol levels including helping to boost your HDL cholesterol and decrease LDL cholesterol, especially if these fats replace saturated fats. Unsaturated fats generally come from plant foods but also include omega-3 fats which can be found in fatty fish. Foods to choose that contain unsaturated fats include: olive oil, avocados, nuts, seeds, salmon, mackerel and sardines.
Fruits and vegetables
Fruits and vegetables are keys of any healthy eating pattern and eating for heart health is no exception. Antioxidants, vitamins, minerals and phytonutrients are just a few of the healthful components fruits and vegetables bring to your diet. Choose a variety of produce including leafy greens, berries, oranges, tomatoes, bell peppers and carrots. Try to incorporate some kind of fruit or vegetable at every meal, even filling up to half your plate with these foods.
Limit sodium
Decreasing sodium intake in the diet can positively impact blood pressure as well as overall heart health. Start to decrease sodium by avoiding adding sodium to your food. Most of the sodium we consume is already in foods we consume, including highly processed foods, so it can be helpful to choose lower sodium options when available. Avoid high sodium snack foods such as pretzels and potato chips. Also consider rinsing off canned foods prior to eating which will also help decrease their sodium content.
Limit added sugars
Too much added sugar in the diet can lead to increased triglycerides and also can increase blood glucose, especially in those who have diabetes. Foods high in added sugars include many processed foods such as sugar-sweetened beverages, baked goods and processed snacks such as chips and crackers. Try to avoid sugar-sweetened beverages and pick fruits and nuts for snacks instead of processed snack foods when possible.
While this list may seem overwhelming at first, it is helpful to start with small and maintainable changes to work toward success. A small change that you make every day such as cutting out your afternoon soda, can lead to surprising results in the long run. Pick one or two changes to start and work from there – your heart will thank you!
If you’re interested in meeting with a dietitian, start by calling your provider to request a referral. If you don’t have a primary care provider, you can call or text Sheridan Memorial Hospital’s Primary Care at 307.675.2690. A dietitian can provide expert guidance to navigate lifestyle changes, improve your quality of life, and support long-term health. It’s never too late to make positive changes!
This article also appeared in The Sheridan Press on March 1, 2025, as a Health Watch column. Sheridan Memorial Hospital appreciates the partnership with The Sheridan Press in helping to promote healthy living.