If you have been diagnosed with high blood pressure, also called hypertension, your health care team will measure your blood pressure more often to make sure you have the condition under control. Talk with your health care team about how often you should check your blood pressure. If you have high blood pressure, your health care team might recommend some changes in your lifestyle, such as lowering the sodium in your diet; your doctor may also prescribe medicine to help lower your blood pressure.

If you have diabetes, monitor your blood sugar levels carefully. Talk with your health care team about treatment options. Your doctor may recommend certain lifestyle changes to help keep your blood sugar under control.

These actions will help reduce your risk for heart disease. Never stop taking your medicine without first talking to your doctor, nurse, or pharmacist.

You and your health care team can work together to prevent or treat the medical conditions that lead to heart disease. Discuss your treatment plan regularly, and bring a list of questions to your appointments.

Talk with your health care team about how heart disease and mental health disorders are related. Your treatment plan may include medicines or surgery and lifestyle changes to reduce your risk.

Skip directly to site content Skip directly to search. Español Other Languages. Prevent Heart Disease. Minus Related Pages. Share Fact Sheets About Heart Disease Patient Education Handouts.

Choose Healthy Foods and Drinks Choose healthy meals and snacks to help prevent heart disease and its complications. Eating lots of foods high in saturated fat and trans fat may contribute to heart disease.

Eating foods high in fiber and low in saturated fats, trans fat, and cholesterol can help prevent high cholesterol. Limiting salt sodium in your diet can also lower your blood pressure. Limiting sugar in your diet can lower your blood sugar level to prevent or help control diabetes.

Do not drink too much alcohol, which can raise your blood pressure. Men should have no more than 2 drinks per day, and women no more than 1 drink per day. Keep a Healthy Weight People with overweight or obesity have a higher risk for heart disease.

Get Regular Physical Activity Physical activity can help you maintain a healthy weight and lower your blood pressure, blood cholesterol, and blood sugar levels. Take Charge of Your Medical Conditions If you have high cholesterol, high blood pressure, or diabetes, you can take steps to lower your risk for heart disease.

Check Your Cholesterol Your health care team should test your blood levels of cholesterol at least once every 4 to 6 years. Control Your Blood Pressure High blood pressure usually has no symptoms, so have it checked on a regular basis.

Manage Your Diabetes If you have diabetes, monitor your blood sugar levels carefully. Work with Your Health Care Team You and your health care team can work together to prevent or treat the medical conditions that lead to heart disease. Last Reviewed: March 21, Source: National Center for Chronic Disease Prevention and Health Promotion , Division for Heart Disease and Stroke Prevention.

Heart-healthy items include high-fiber foods whole grains, fruits, and vegetables and certain fats like the fats in olive oil and fish.

Use this shopping list to find heart-healthy foods. For example, ask for a side salad instead of chips or french fries. Get heart-healthy tips for dining out [PDF — 3 MB]. That means 1 drink or less in a day for women and 2 drinks or less in a day for men.

Learn more about drinking alcohol only in moderation. Getting regular physical activity can help prevent heart disease. Adults need at least minutes of moderate-intensity aerobic activity each week.

Try fitting a quick walk into your day. Learn more about getting active. For example, if you weigh pounds, that would mean losing 10 to 20 pounds. Find out how to control your weight. Call QUIT-NOW for free support and to set up your plan for quitting. Get more information about quitting smoking.

Avoiding secondhand smoke is important, too — so keep your home smoke-free. If you have guests who smoke, ask them to smoke outside. Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.

Get more ideas for how to manage stress. This content on heart disease was adapted from materials from the National Heart, Lung, and Blood Institute. Reviewed by: Paula T. Einhorn, M. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Keep Your Heart Healthy.

Health Conditions Keep Your Heart Healthy. The Basics Take Action. What Is Heart Disease? Take Action. Take Action Signs of a Heart Attack What is a heart attack?

When to Call Call right away if you or someone else has signs of a heart attack. Know Your Numbers Take steps today to lower your risk for heart disease. Control your cholesterol and blood pressure. Get your cholesterol checked. Get your blood pressure checked. Ask your doctor about taking aspirin every day.

Talk to your doctor about taking medicine to lower your risk of heart attack and stroke. Food and Alcohol Eat healthy. Drink alcohol only in moderation.

Garlic can also inhibit platelet buildup, which may reduce the risk of blood clots and stroke Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking.

This allows for the formation of allicin, maximizing its potential health benefits. Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation. Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease Olive oil is high in oleic acid and antioxidants and can help prevent and treat hypertension Olive oil is high in antioxidants and monounsaturated fats.

It has been associated with lower blood pressure and heart disease risk. Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

Including soy protein in your diet may lead to a reduced risk of cardiovascular disease If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can greatly impact your risk of heart disease.

Edamame and other soy products are also a good source of other heart-healthy nutrients, including dietary fiber and antioxidants Edamame contains soy isoflavones, which can help decrease cholesterol levels.

Edamame also contains fiber and antioxidants, which also benefit heart health. Green tea may have several health benefits, from increased fat burning to improved insulin sensitivity to cancer prevention Its polyphenols and catechins can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.

Many studies have shown green tea increases leptin , a hormone that regulates our appetite, and reduces LDL bad cholesterol. Green tea extract may also improve blood pressure and glycemic control A review of studies found that taking green tea extract for 3 months reduced blood pressure, triglycerides, LDL bad , and total cholesterol compared to a placebo Taking a green tea supplement or drinking matcha made with powdered whole green tea leaves may also benefit heart health.

Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure. According to the National Heart, Lung, and Blood Institute , the following foods are the best for your heart:.

Eating a healthy balanced diet is one of the key pillars to preventing a heart attack, according to the National Health Services NHS.

Learn more about the Mediterranean diet here. According to this study , some of the best fruits for your heart health are:. According to the U. Department of Health and Human Services , the 7 best steps to improving your heart health are:. What you eat can influence many aspects of heart health, including blood pressure, inflammation, cholesterol levels, and triglycerides.

Including heart-healthy foods in a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations.

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This article reviews the nutrition facts, benefits, and uses of black-eyed…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Keep vegetables washed and cut in your refrigerator for quick snacks.

Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:. Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats.

Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet.

When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed.

Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring.

Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake. Eating too much salt can lead to high blood pressure, a risk factor for heart disease.

Limiting salt sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium.

Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully.

Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains.

Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night.

This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet.

But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address.

Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. Cut down on sodium salt. Read the Nutrition Facts label and choose foods that are lower in sodium.

Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet. Vegetables and Fruits Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried.

Try: Fresh vegetables like tomatoes, cabbage, okra, edamame, and carrots Leafy greens like Romaine lettuce, spinach, bok choy, and kale Canned vegetables that are low in sodium Frozen vegetables without added butter or sauces, like broccoli or cauliflower Fresh fruits like apples, oranges, bananas, mangoes, guava, and papaya Canned, frozen, or dried fruit without added sugars Farmers markets are great places to buy vegetables and fruits that are in season.

You might try: Whole-grain bread, bagels, English muffins, and tortillas Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat Whole grains like brown or wild rice, quinoa, or oats Whole-wheat or whole-grain pasta and couscous Proteins Choose a variety of foods with protein.

Try these healthy swaps: Vegetable oil canola, corn, olive, peanut, safflower, soybean, or sunflower instead of butter for cooking Low-fat or light mayonnaise instead of full-fat mayo Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat.

Reviewer Information This content on a heart-healthy diet was adapted from materials from the National Heart, Lung, and Blood Institute. July You may also be interested in: Get Your Blood Pressure Checked Keep Your Heart Healthy Reduce Your Risk of Stroke.

Understanding nutrition labels can help you choose healthier foods. Adults and children over age 14 should eat less than 2, milligrams of sodium a day. Children younger than age 14 may need to eat even less sodium each day based on their sex and age.

If you have high blood pressure , you may need to limit sodium even more. Talk to your healthcare provider about the amount of sodium that is right for you or your child. Try these shopping and cooking tips to help you choose and prepare foods that are lower in sodium:. Learn about how to cut down the amount of salt you take in each day with the Tips to Reduce Salt and Sodium tip sheet.

Read food labels and choose foods that are lower in saturated fats and higher in unsaturated fats. You should limit the amount of calories you get each day from added sugars. This will help you choose nutrient-rich foods and stay within your daily calorie limit.

Some foods, such as fruit, contain natural sugars. Added sugars do not occur naturally in foods but instead are used to sweeten foods and drinks.

They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose. In the United States, sweetened drinks, snacks, and sweets are the major sources of added sugars. Talk to your healthcare provider about how much alcohol you drink. They may recommend that you reduce the amount of alcohol you drink or that you stop drinking alcohol.

Alcohol can:. If you do not drink, you should not start. You should not drink if you are pregnant, are under the age of 21, taking certain medicines, or if you have certain medical conditions, including heart failure. You should eat the right amount of calories for your body, which will vary based on your sex, age, and physical activity level.

Remember that some healthy foods, including oils and dairy, can still have a lot of calories. Some fruits can have a lot of natural sugar, especially when they are dried. Develop a personalized food plan at Get Your MyPlate Plan. You can visit the U. Your age and family history also affect your risk for heart disease.

Your risk is higher if:. This is the most common type of heart disease. When someone has CHD, the coronary arteries tubes that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.

A blocked artery can cause chest pain or a heart attack. Learn more about CHD. A heart attack happens when blood flow to the heart is suddenly blocked. Not everyone who has a heart attack will have all the signs or symptoms. Learn more about the signs of a heart attack.

Symptoms of a heart attack often come on suddenly. But sometimes, they develop slowly — hours, days, or even weeks before a heart attack happens. Talk to your doctor if you feel unusually tired for several days, or if you develop any new health problems like pain or trouble breathing.

An ambulance is the best and safest way to get to the hospital. People who call an ambulance often get treated faster at the hospital. And when you call , the operator can tell you what to do until the ambulance gets there. High cholesterol and high blood pressure can cause heart disease and heart attack.

If your cholesterol or blood pressure numbers are high, you can take steps to lower them. Some people will need to get it checked more or less often. Learn more about cholesterol testing.

High blood pressure has no symptoms. Get the facts about blood pressure testing. Your family history affects your risk for heart disease. Share the information with your doctor or nurse.

Talk with your doctor to find out if taking aspirin is the right choice for you. Use these questions to talk with your doctor about statins. Learn more about eating healthy. Heart-healthy items include high-fiber foods whole grains, fruits, and vegetables and certain fats like the fats in olive oil and fish.

Use this shopping list to find heart-healthy foods. For example, ask for a side salad instead of chips or french fries. Get heart-healthy tips for dining out [PDF — 3 MB].

That means 1 drink or less in a day for women and 2 drinks or less in a day for men. Learn more about drinking alcohol only in moderation. Getting regular physical activity can help prevent heart disease. Adults need at least minutes of moderate-intensity aerobic activity each week.

Try fitting a quick walk into your day. Learn more about getting active. For example, if you weigh pounds, that would mean losing 10 to 20 pounds. Find out how to control your weight.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease.

A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:.

Check the food labels of cookies, cakes, frostings, crackers and chips. Not only are these foods low in nutritional value, some — even those labeled reduced fat — may contain trans fats.

Trans fats are no longer allowed to be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil.

Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential.

All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids.

Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring.

Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce fat and cholesterol intake and increase fiber intake.

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt sodium is an important part of a heart-healthy diet.

The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium. Create daily menus using the six strategies listed above.

When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods.

Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night.

This helps ensure that you'll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting. Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan.

If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Include these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind. There is a problem with information submitted for this request.

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Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. How to avoid portion size pitfalls to help manage your weight.

Centers for Disease Control and Prevention. Accessed Feb. Department of Health and Human Services and U. Department of Agriculture. Accessed Jan.

How to use fruits and vegetables to help manage your weight. Flaxseed and flax oil. National Center for Complementary and Integrative Health. Hadi A, et al. Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials.

Pharmacological Research. Natural Medicines. Learn about how to cut down the amount of salt you take in each day with the Tips to Reduce Salt and Sodium tip sheet. Read food labels and choose foods that are lower in saturated fats and higher in unsaturated fats.

You should limit the amount of calories you get each day from added sugars. This will help you choose nutrient-rich foods and stay within your daily calorie limit. Some foods, such as fruit, contain natural sugars. Added sugars do not occur naturally in foods but instead are used to sweeten foods and drinks.

They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose. In the United States, sweetened drinks, snacks, and sweets are the major sources of added sugars.

Talk to your healthcare provider about how much alcohol you drink. They may recommend that you reduce the amount of alcohol you drink or that you stop drinking alcohol. Alcohol can:. If you do not drink, you should not start. You should not drink if you are pregnant, are under the age of 21, taking certain medicines, or if you have certain medical conditions, including heart failure.

You should eat the right amount of calories for your body, which will vary based on your sex, age, and physical activity level.

Remember that some healthy foods, including oils and dairy, can still have a lot of calories. Some fruits can have a lot of natural sugar, especially when they are dried.

Develop a personalized food plan at Get Your MyPlate Plan. You can visit the U. Heart-Healthy Living. What Is Heart-Healthy Living? Understand Your Risk for Heart Disease Get Your Blood Pressure and Cholesterol Checked Choose Heart-Healthy Foods Aim for a Healthy Weight Get Regular Physical Activity Manage Stress Quit Smoking Get Enough Good-Quality Sleep.

Fact sheets and handouts. Heart-Healthy Living Choose Heart-Healthy Foods. Language switcher English Español.