Eating for heart health Archive

A rising triglyceride level can increase risk of damage to the heart and pancreas. Learn which foods to eat and limit to improve your numbers.

Legumes, which include beans, peas, and lentils, are a good source of plant-based protein. They also contain two forms of fiber that may help lower cholesterol, blood pressure, inflammation, and body weight—all important causes of heart disease.

Breakfast can supply energy and nutrients at the time of day when the body’s metabolism works most efficiently. A nourishing morning meal can include some protein, fiber-rich carbs, and a fruit or vegetable—and it doesn’t have to be typical “breakfast food.”

A major study linked high intake of sugary drinks like soda, fruit juices, and sports drinks during teen years and early adulthood with an increased risk of developing high blood pressure in middle age. Replacing sweet drinks with water, milk, or whole fruit may help offset some of those risks.

Compared with regular yogurt, Greek yogurt delivers double the protein with fewer carbs—but also less calcium. Both types provide probiotics and are generally easier to digest than other dairy products. Look for unflavored versions or those with fewest added sugars, and limit saturated fat.

A 52-year-old man with good numbers and a strong routine still has family heart disease. Explore what extra steps might further cut his risk.

Foods that contain mainly saturated fat, such as beef tallow and butter, are less heart-healthy than those that contain mainly unsaturated fats, including olive oil and seed oils such as canola oil and soybean oil.

A major Harvard study adds more evidence that a healthy diet may protect your brain. Older adults who ate the most ultra-processed foods were found to have substantially higher risks of dementia and cognitive decline, while those eating more minimally processed foods had lower risks.

The DASH diet is a flexible, science-backed eating plan proven to lower blood pressure, while also reducing risks of heart disease, diabetes, cancer, and cognitive decline. Emphasizing vegetables, fruits, whole grains, and low-fat dairy products, it’s a healthy way to eat that suits almost everyone.

For people managing a chronic illness or recovery, medically tailored meals—home-delivered and dietitian-planned—can help. Research shows they improve health outcomes, reduce hospitalizations, and save billions in health care costs. Programs range from full meal delivery to grocery boxes and produce vouchers.