Vegetables and fruits (including berries), nuts, seeds, avocado, olive oil, fish—all are part of a heart-healthy diet.

© Tatjana Baibakova | Dreamstime

Take this to heart: The Centers for Disease Control and Prevention warns that heart disease is the leading cause of death in both men and women in the U.S. Luckily, lifestyle factors such as weight management, regular physical activity, and a good heart-healthy diet plan can help to prevent and manage heart disease.

The American Heart Association says a healthy diet is one of your best weapons against cardiovascular disease. The food you consume—and the quantity (as in, portion control)—can directly affect your risk for these ailments:

• High cholesterol
• High blood pressure
• Diabetes
• Obesity

What Constitutes a Heart-Healthy Diet?

Whether you want to prevent heart disease or manage it, a good heart-healthy diet plan features a variety of plant-based whole foods, including vegetables, fruits, nuts, seeds, legumes, and unrefined whole grains. These foods are excellent sources of fiber; they’re also rich in vitamins, minerals, phytonutrients, and protective antioxidants.

And keep in mind these heart-healthy diet tips:

• Heart-healthy fats like avocado and omega-3 rich fish lower triglycerides and counter inflammation.
• Limit red meat as it is a major source of saturated fat.
• Avoid processed foods as much as possible; they’re filled with sugar, sodium, saturated fat, and trans-fats.

Key Minerals in a Heart-Healthy Diet

According to the National Heart, Lung and Blood Institute, when it comes to nutrients, we need certain minerals for optimal heart health, including magnesium, calcium and potassium—all available in mineral-rich foods. These minerals are also called electrolytes and have important jobs—they regulate your nerve and muscle functioning, your body’s hydration, and your blood pressure, and they help to rebuild damaged tissue.

Did you know your heart is part of an electrical system (cardiac conduction system)? Your heart, muscles, and nerve cells use electrolytes to help maintain “voltages,” and they carry electrical impulses to other cells in your body. Here are some heart-healthy diet tips to help support your heart’s electrical power.

1. Calcium isn’t just for your bones. When people think about calcium, they’re usually quick to associate it with bone health. However, it’s also good for your heart. It can help you manage your weight and regulate blood pressure along with magnesium and potassium (below). Good sources of calcium include yogurt, kefir and low-fat dairy products, collard greens, organic tempeh, and sardines and salmon with bones. A dietary supplement might be required for individuals with calcium deficiency—always check with your physician.
2. Magnesium is magnificent. Magnesium is involved in more than 300 biochemical reactions in your body. It affects everything from your heartbeat to your hormones. It helps you make new proteins and helps keep your muscles and nerves healthy. Magnesium has the ability to balance out excess calcium, which is associated with heart attacks. It can also help reduce the risk of type 2 diabetes. Magnesium deficiency is not uncommon.

   A National Health and Nutrition Examination Survey (NHANES) found that at least half of the U.S. population had inadequate intake of the mineral. Magnesium deficiency is associated with high blood pressure and heart disease.

   Worthy sources of magnesium include spinach, Swiss chard, peas, organic tempeh, whole grains, pumpkin seeds and salmon. Like calcium, supplementation might be required for some, especially since cooked foods lose a lot of their magnesium. Once again, check with your doctor.

3. Make potassium paramount. Potassium is involved in your heartbeat, and it helps to regulate your blood pressure. It also prompts your heart to squeeze blood through your body. Furthermore, it helps your muscles to move and your nerves to work effectively. You can get a lot of your intake from fruits and vegetables.

   Good sources of potassium include squash, sweet potato, broccoli, banana, lentils, low-fat dairy products and deep-sea fish such as flounder or halibut. (See also our posts “Potassium Benefits Your Heart, Bones, and More” and “Potassium Deficiency? 10 Signs You’re Not Getting Enough.”)