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| Heart health is by far the most common topic we get questions about from our readers. This makes sense considering that nearly half of adults in the United States have heart disease, according to a 2019 report. |
| While diet alone can’t cure heart disease, it can significantly reduce your risk of serious complications. This is true regardless of how old you are or how long you’ve had the condition. Below, Kirsten Seele, a registered dietitian at Healthline, shares the most impactful eating habits for supporting a healthy heart. |
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Enjoy,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
November 3, 2026 • 3 min read |
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| Q: |
Is it too late to improve my heart health? |
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| A: |
If you’re thinking about taking steps toward improving your heart health, kudos to you!
You are never “too old” or “too unhealthy” (or too young, for that matter) to think about taking care of your heart. Cardiovascular disease remains the leading cause of death in the United States year after year, and diet is one factor that we can change.
When prioritizing a healthy heart, aim to eat:
- 2 cups of fruits and 2 1/2 cups of vegetables daily (or as close as you can get!)
- whole grains (brown rice and whole wheat bread) instead of refined grains (white bread and pasta)
- lean animal proteins (poultry and lean cuts of beef and pork), low fat dairy products, and fatty fish
- plant-based proteins like tofu, nuts, seeds, and legumes
- olive or avocado oil instead of butter, whenever possible
When we focus on the foods above, we increase key heart-healthy nutrients like fiber, monounsaturated fats, omega-3 fatty acids, and other vitamins and minerals like calcium, magnesium, and potassium. We also decrease saturated fats, excessive sodium, and calories, which can hinder heart health.
Making changes to your diet and lifestyle can feel overwhelming. I always encourage making small “tweaks” over time instead of making drastic changes, which can sometimes lead to burnout, feeling too restricted, and eventually falling back into old habits.
Think of a couple of small changes you can make this week:
- Include a salad at dinner.
- Swap your bread or pasta for a whole grain version.
- Try salmon instead of steak next time you’re at a restaurant.
- Add walnuts to your diet (think: on top of waffles, in low fat Greek yogurt, blended into a smoothie, or even just a small handful).
Lastly, don’t forget about exercise! Getting at least 150 minutes of moderate-intensity aerobic activity spread out over the week is crucial for maintaining your heart health, alongside the diet tips mentioned above.
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| Kirsten Seele, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| A Busy Person’s Guide to Better Heart Health |
| Learn how to make small changes to your daily routine that can have a significant impact on your overall heart health and well-being. |
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| Buffalo Chickpea Pizza with Garlic Sauce |
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| This low calorie, high protein vegetarian pizza features a unique white sauce base made from cashews, milk, garlic powder, Italian seasoning, nutritional yeast, apple cider vinegar, olive oil, salt, and pepper. The cashews thicken the consistency of the sauce and lend it a robust, nutty flavor. |
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| This low calorie, high protein vegetarian pizza features a unique white sauce base made from cashews, milk, garlic powder, Italian seasoning, nutritional yeast, apple cider vinegar, olive oil, salt, and pepper. The cashews thicken the consistency of the sauce and lend it a robust, nutty flavor. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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| This edition was powered by |
| walnut snacks.️ |
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