Try These Heart-Healthy Foods

As we get older, taking care of our heart becomes even more important. The good news is that eating for heart health doesn't have to mean giving up everything you enjoy.

In fact, some of the foods cardiologists eat regularly are simple, affordable, and easy to add to everyday meals.

Here are three heart-friendly food combinations that doctors themselves enjoy.

1. Nuts and Raisins: A Simple Snack

If you need something to eat between meals, try a small handful of unsalted nuts with some raisins.

Nuts such as walnuts and almonds provide healthy unsaturated fats, while raisins provide fiber and other nutrients. Together, they can make a satisfying snack that may help you avoid overeating later.

For older adults, this can be an especially convenient choice because nuts are easy to keep on hand.

Try this: Keep a small container of unsalted nuts and raisins in the kitchen for when you get hungry between meals.

Just remember that nuts are calorie-dense, so a small handful is usually enough.

2. Greek Yogurt With Fruit

Another cardiologist's everyday favorite is Greek yogurt topped with fruit.

Greek yogurt provides protein, which can help you feel full. Adding fruit such as strawberries, blueberries, or a banana provides fiber and natural sweetness.

This can make an easy breakfast or afternoon snack without requiring much preparation.

Try this: Choose plain or low-sugar Greek yogurt and add fresh or frozen berries. A small amount of unsweetened granola can provide crunch.

If you are watching your sugar intake, check the nutrition label on flavored yogurts and granolas.

3. Fish, Beans, and Other Plant Proteins

You don't have to eat meat at every meal to get enough protein.

Fish such as salmon and tuna can be excellent choices, while beans, lentils, and other plant-based proteins can add variety to your diet.

One cardiologist described eating fish or plant-based protein with vegetables and foods such as rice, potatoes, or pasta.

Try this: Have baked salmon with vegetables one night, then try a bean or lentil dish another night.

Replacing some meals based around red meat with fish, beans, or lentils can be a simple way to make your diet more heart-friendly.

Small Changes Can Make a Big Difference

You don't have to completely change your diet overnight.

Instead, look for small substitutions you can stick with.

• Choose olive or canola oil instead of butter more often.

• Pick skinless chicken or fish instead of fatty cuts of meat.

• Add beans or lentils to soups, salads, and main dishes.

• Keep fruit available for snacks.

• Choose unsalted or lightly salted nuts.

• Use herbs, garlic, pepper, lemon, or lime instead of reaching for the salt shaker.

• Read food labels and limit highly processed foods when possible.

Growing some of your own vegetables can also be a fun way to get more fresh produce into your meals.

The Bottom Line

A heart-healthy diet doesn't have to be complicated.

Start with foods you already enjoy and make a few simple changes. Add more fruits and vegetables, choose healthy sources of protein, enjoy nuts and whole foods, and cut back on excess salt and highly processed foods.

And remember: if you have heart disease, high blood pressure, kidney disease, diabetes, or take prescription medications, talk with your healthcare professional before making major dietary changes.

The goal isn't a perfect diet.

The goal is making healthier choices most of the time—and finding foods you actually enjoy eating.

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