Sorry, you need to enable JavaScript to visit this website.
Skip to main content
Home

Header Top Menu

  • Careers
  • Investors
  • News
    • Press Release Archive
    • Press Statements
    • Podcasts
      • The Antigen Podcast
      • Get Science Podcast
      • Diverse Perspectives Podcast
      • menopause: unmuted
    • Contact Media Relations
    • Press Kits & Downloads
      • Company Press Kit
      • Pfizer Oncology Press Kit
      • PSA Narrative
      • RA NarRAtive
      • Rare Disease Gene Therapy Press Kit
      • ATTR-Amyloidosis Press Kit
      • UC Narrative
      • Eczema Inside Out Press Kit
  • Partners
    • Discovery to Pre-candidate
      • Focus Areas
        • Therapeutic Areas
          • Internal Medicine
          • Inflammation and Immunology
          • Oncology
          • Rare Disease
          • Vaccines
        • Therapeutic Modalities and Technology Platforms
          • Drug Safety
          • Gene Therapy
          • Target Sciences
          • Precision Medicine
          • Medicinal Sciences
            • Biologics Product & Process Development
            • Biotherapeutics Discovery
            • Medicine Design
            • Small Molecule Product & Process Development
        • Emerging Science
          • DNA Damage Response
          • Microsatellite Repeat Expansions
          • Senescence
      • Partnering Models
    • Candidate Through Commercialization
      • Focus Areas
        • Internal Medicine
        • Inflammation and Immunology
        • Oncology
        • Rare Disease
        • Vaccines
        • Hospital
    • Pfizer CentreOne
    • Pfizer Ventures
      • Our portfolio

Healthcare Professionals

  • Healthcare Professionals

Connect with Us

  • Connect with Us
    • Email
    • FAQ
    • Privacy Policy (NEW)
    • YouTube
    • Twitter
    • Facebook
    • LinkedIn
    • Instagram
  • Your Health

    • Healthy Living
      • Brain & Nervous System
      • Cardiovascular Health
      • Cold & Flu
      • Digestive Health
      • Healthier Aging
      • Living Tobacco Free
      • Men’s Health
      • Mental Health
      • Nutrition & Fitness
      • Pediatric Health
      • Respiratory Health
      • Skin Health
      • Vaccines & Prevention
      • Women’s Health

    • Disease & Condition
      • Cancer
      • Cardiovascular Diseases & Conditions
      • Diabetes & Metabolic Disorders
      • Immune System Diseases & Conditions
      • Infections & Infectious Diseases
      • Neurological Diseases & Conditions
      • Menopause
      • Rare Disease
      • Vaccine-Related Conditions
      • Skin Diseases & Conditions
      • Atopic Dermatitis

    • Coronavirus disease (COVID-19)

    • Managing your health
      • Caregiving
      • Evaluating Health Information
      • Tracking Your Health
      • Your Medicines
      • Health Literacy

    • Wellness
    Hot Topics

    Maintaining Emotional Well-Being During COVID-19

    Emotional Well-Being Tips for People Living with Chronic Inflammatory Conditions During COVID-19
  • Our Science

    • Driven to Discover the cure

    • Focus Areas
      • Internal Medicine
      • Inflammation & Immunology
      • Oncology
      • Rare Disease
      • Vaccines
      • Anti Infectives

    • Product Pipeline

    • Clinical Trials
      • Guide to Clinical Trials
      • Find a Trial
      • Expanded Access & Compassionate Use
      • Clinical Trials in Children
      • Partnering with Pfizer
      • Trial Data & Results
      • Research Integrity & Transparency
      • Diversity in Clinical Trials

    • R&D Platforms
      • Biosimilars
      • Gene Therapy
      • Medicinal Sciences
      • Precision Medicine
      • Maternal Immunization

    • Collaboration
      • Partner with Pfizer

    • Research sites

    • Coronavirus disease (COVID-19) Scientific Resources
    HOT TOPICS

    MRNA VS. CONVENTIONAL VACCINES

    What Makes an RNA Vaccine Different From a Conventional Vaccine?
  • Our People

    • Meet The Experts
      • Scientists
      • Internal Medicine – Metabolic Disease
      • Inflammation & Immunology
      • Oncology
      • Rare Disease
      • Vaccines
      • Medical Professionals

    • The Journey

    • Leadership
      • Executives
      • Board Members
      • Company Fact Sheet

    • Diverse Perspectives
      • Diversity & Inclusion
      • Supplier Diversity
    HOT TOPICS

    Meet our new Chief Patient Officer, Dr. Dara Richardson-Heron

    dr_richardson_300x170.jpg

    Working Together to Empower Women

    VizagWomen_300x170.jpg

    • Hot Topics
  • Our Purpose

    • Commitment to Global Health
      • Expanding Access
      • Strengthening Health Systems
      • Providing Disaster & Humanitarian Relief
      • Unleashing the Power of Our Colleagues
      • Highlighting Individual Voices

    • Protecting People and the Environment
      • Pfizer's Green Journey
      • Product Stewardship
      • EHS Governance
      • EHS Supply Chain
      • Key Performance Indicators
      • Health & Safety
      • Human Rights

    • Positions on Health Policies
      • Ready for Cures
      • How does Pfizer price medicines?
      • Value of Medicines
      • Policy Positions
      • Creating Cures Through Facility Investments

    • Transparency
      • Working with Health Care Professionals
      • Transparency in Grants
      • Code of Conduct
      • Corporate Compliance
      • Sales and Marketing Compliance

    • Independent Grants
      • Competitive Grants Program
      • Independent Medical Education
      • Investigator Sponsored Research
      • Quality Improvement
      • COVID-19 Vaccine Grants

    • Contributions & Partnerships
      • Healthcare Charitable Contributions
      • Lobbying & Political Contributions
    HOT TOPICS

    Pfizer Women’s Resource Group

    Media Name: IWD_Pull_up_Banner_300x170.jpg

    • Hot Topics
  • Our Products

    • Product listing

    • How drugs are made
      • Branded vs. Generic
      • Biologics & Biosimilars
      • Commitment to Quality

    • Distributors
      • Pfizer Distributors
      • Greenstone Distributors

    • Medicine Safety
      • Reporting Adverse Events
      • Making Good Treatment Choices
      • Partnering With Patients
      • Health Literacy
      • Medicine Safety Tips for Patients
      • Counterfeiting
      • Unused Medicines

    • Safety Data Sheets

    • Medical Information Contacts

    • Pfizer Global Supply
    HOT TOPICS

    Universal vs. Single Payer Healthcare

    Media Name: universal_healthcare300x170.jpg
  • Careers

    • Working Here
      • Mission & Purpose
      • Culture
      • Diversity & Inclusion
      • Career Growth & Colleague Development
      • Compensation & Benefits
      • Ensuring Corporate Responsibility
    • Search Jobs
    • Student & Early Career
      • Postdoctoral Program
      • US Summer Student Worker Program
      • Opportunities for Veterans
    • Pfizer365.com
    • Our Hiring & Recruiting Process
      • Frequently Asked Questions
      • Tips for Interviewing at Pfizer
    • Connect With Us
  • Investors

    • Investors Overview
      • Why Invest / Our Story
      • Prospective Investors
      • Fact Sheet
    • Events & Presentations
    • Financials
      • Quarterly Reports
      • Annual Reports
      • SEC Filings
      • Interactive Data Filings
    • Investor News
    • Stock Information
      • Historical Price Lookup
      • Investment Calculator
      • Historical Stock Chart & Data
      • Dividend & Split History
      • Stock FAQs
    • Governance
      • Board Committees and Charters
      • The Pfizer Board Policies
      • Corporate Governance FAQs
      • Contact Our Directors
    • Shareholder Services
      • Stock FAQs
      • Advisory Information
      • Cost Basis Calculator
  • News

    • Contact Media Relations
    • Podcasts
    • Press Kits & Downloads
    • Press Release Archive
    • Press Statements
  • Partners
  • Footer links

    • Footer Aside Section1
      • CAREER-SEEKERS
      • INVESTORS
      • News & Media
      • Partners
    • Footer Aside Section 2
      • Healthcare Professionals
      • Business To Business
      • Change Region
      • Sitemap
    • Footer Aside Section3
      • Twitter
      • Facebook
      • Linkedin
      • Instagram
      • Youtube
    • Footer Aside Section4
      • Contact Us
      • Terms of Use
      • Privacy Policy

What is a Heart Healthy Diet?

What is a Heart Healthy Diet?
YOUR HEALTH/ What is a Heart Healthy Diet?
April 5, 2018

by Deborah Ng

One out of every four deaths in America is attributed to heart disease, making it the number one cause of death in this country. However, heart disease may be avoidable. Heart health may be maintained with proper nutrition, regular exercise, and eliminating risk factors such as excessive drinking, smoking, and obesity.  For many people, having a healthy heart means undergoing a lifestyle change.

Why is a heart-healthy diet important?

Proper nutrition and exercise may help  combat heart disease. Foods that are high in sodium, added sugars, and unhealthy fats may lead to high blood pressure, high cholesterol, and clogged arteries, increasing the risk of heart attacks, heart disease, and stroke. People who smoke, suffer from obesity, and lead a sedentary lifestyle, may further increase that risk.

What is a heart-healthy diet?

Eating for heart health includes adding lean proteins, fruits and vegetables, low fat or fat-free dairy products, and whole grains while cutting out, or at least limiting, foods that are high in sodium, sugars, and the unhealthy trans and saturated fats.

People who are interested in heart-healthy eating should discuss making a lifestyle change with their healthcare practitioner, who can make dietary recommendations based on individual needs.

Recommended heart-healthy foods include:

  • Lean proteins such as chicken and fish: Up to 6 ounces depending on recommended daily calorie intake.

  • Fruits and Vegetables: At least 3 to 5 servings per day. Vegetables should take up at least half the dinner plate.

  • Whole grains: 6 - 8 servings per day depending on recommended calorie intake. This includes whole grain cereals, pasta, brown rice, and oatmeal.

  • Healthy fats: 2 - 3 servings per day. Choose foods with monounsaturated or polyunsaturated fats such as olive oil, avocados, almonds, walnuts, and salmon.

  • Fat-free or low-fat dairy: 2 - 3 servings per day.

  • Added sugars or sweets: As little as possible. Fewer than 5 servings per week.

Foods to avoid in a heart-healthy diet:

  • High sodium foods: High sodium, especially when it’s found in processed foods, can lead to high blood pressure.

  • Processed grains and carbohydrates: Not only are rice, potatoes, and processed foods high in fats and low in nutrients, but they also cause blood sugar to spike.

  • Sugary drinks such as juices and sodas: People who drink sweets add more calories to their diet. Those who consume sugary beverages on a regular basis have a higher risk of obesity.

  • Foods high in trans and saturated fats and cholesterol: Avoid foods that are high in fats such as butter, mayonnaise, full-fat dairy, and processed foods that contain hydrogenated or partially hydrogenated oil. These foods may lead to obesity and can clog the arteries, putting one at a higher risk for heart disease and stroke.

Making a lifestyle change

A heart healthy lifestyle change should start sooner rather than later. The first step is to visit a doctor or healthcare practitioner who can make recommendations and give guidance based on an individual’s health history. After an examination, the doctor will discuss foods to eat and avoid, how many calories to consume, and how to get started with an exercise routine.

A heart healthy diet doesn’t have to be a bland diet. Rather than seasoning food with salt, try using fresh herbs and spices, aromatic vegetables, and unsalted broth to give food more flavor. Instead of sweet drinks, try adding fresh fruit or berries to water for flavor and health benefits. 

A lifestyle change also means making time for regular exercise. The American Heart Association recommends getting in at least 30 minutes of moderate intensity aerobic exercise at least five days per week. As the body gets stronger and leaner, adding more vigorous cardio and strength training is recommended. 

The key to a healthy lifestyle change is establishing a routine. Heart-healthy habits include:

  • Eating healthy and keeping portion size under control

  • No smoking and alcohol in moderation

  • Staying active and exercising regularly

  • Maintaining a healthy weight

  • Getting at least 8 hours of sleep each night

  • Keeping blood pressure under control

  • Keeping cholesterol levels under control

  • Visiting the doctor regularly


A heart-healthy lifestyle could lead to a longer life. When it comes to eating for heart health, it's better to establish good habits sooner rather than later.

 

Source list:

The American Heart Association's Diet and Lifestyle Recommendations, www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-America....

Suggested Servings from Each Food Group,
www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Sugg....

American Heart Association Recommendations for Physical Activity in Adults, www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Amer....

“Heart Disease.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 28 Nov. 2017, www.cdc.gov/heartdisease/facts.htm.

“Heart-Healthy Eating.” Womenshealth.gov, 30 Nov. 2017, www.womenshealth.gov/a-z-topics/heart-healthy-eating.

Publishing, Harvard Health. “Avoid These Foods for a Healthier Heart.” Harvard Health, www.health.harvard.edu/healthbeat/avoid-these-foods-for-a-healthier-heart.

Publishing, Harvard Health. “Healthy Eating for a Healthy Heart.” Harvard Health, www.health.harvard.edu/special-health-reports/healthy-eating-for-a-healt....

 

 

 

A heart healthy lifestyle change should start sooner rather than later.

Related Hot Topics
Why Your Family Health History Matters
Why Your Family Health History Matters
Why You Need Your Workout Now More Than Ever
Why You Need Your Workout Now More Than Ever
Chronic Stress and How to Manage It
Chronic Stress and How to Manage It
Shedding Light on Seasonal Affective Disorder
Shedding Light on Seasonal Affective Disorder
What is Ankylosing Spondylitis?
What is Ankylosing Spondylitis?
Understanding the Differences and Similarities Between the Flu and COVID-19
Understanding the Differences and Similarities Between the Flu and COVID-19
Moving at the Speed of Science
Moving at the Speed of Science
7 Myths About the Flu Vaccine
7 Myths About the Flu Vaccine
Tags
Health Info
Managing Health
Men’s Health
Show
Hide

Footer menu

  • Your Health
    • Healthy Living
    • Disease Conditions
    • Manage Your Health
  • Our Science
    • Therapeutic Areas
    • Product Pipeline
    • Clinical Trials
    • R&D Platforms
    • Collaboration
    • Research SItes
  • Our People
    • Meet the Experts
    • The Journey
    • Leadership
    • Diverse Perspectives
  • Our Purpose
    • Commitment To Global Health
    • Positions on Health Policies
    • Transparency
    • Contributions & Partnerships
  • Our Products
    • Product Listing
    • How Drugs are Made
    • Distributors
    • Global Product Information Contacts

Footer aside

  • Footer Aside Section1
    • CAREER-SEEKERS
    • INVESTORS
    • News & Media
    • Partners
  • Footer Aside Section 2
    • Healthcare Professionals
    • Business To Business
    • Change Region
    • Sitemap
  • Footer Aside Section3
    • Twitter
    • Facebook
    • Linkedin
    • Instagram
    • Youtube
  • Footer Aside Section4
    • Contact Us
    • Terms of Use
    • Privacy Policy
Pfizer Logo Footer

Copyright © 2002-2021 Pfizer Inc. All rights reserved. This information—including product information—is intended only for residents of the United States.
The products discussed herein may have different labeling in different countries.