Eat Your Way to a Healthier Heart

Supporting your heart health starts with the food you eat. The right foods provide essential nutrients while reducing harmful ingredients like excess salt, sugar, and unhealthy fats.

At Healthy Outcomes, we believe that delicious and nutritious meals go hand in hand. Here are 10 heart-healthy foods to add to your plate every day:

1. Olive Oil

• A staple of the Mediterranean diet, olive oil helps increase HDL (“good”) cholesterol while reducing the risk of stroke and diabetes.

2. Oats

• Rich in soluble fiber, oats can lower cholesterol absorption and support heart health. Choose minimally processed oats without added sugars.

3. Blueberries

• Packed with antioxidants, vitamin C, and fiber, blueberries support heart health and are a versatile snack or meal addition.

4. Bananas

• High in potassium, fiber, and antioxidants, bananas help regulate blood pressure and support cardiovascular function.

5. Lima Beans

• These beans are loaded with potassium and cholesterol-lowering fiber, making them a great choice for heart health. Other legumes, such as lentils and black beans, offer similar benefits.

6. Soy Foods

• Foods like tofu, soy milk, and tempeh contain heart-healthy isoflavones and serve as a great alternative to saturated fat-heavy meats.

7. Leafy Greens

• Kale, spinach, collard greens, and cabbage provide inflammation-fighting compounds, helping to lower blood pressure and improve cholesterol levels.

8. Other Vegetables

• Cruciferous vegetables (broccoli and cauliflower), carrots, bell peppers, and other colorful veggies provide essential nutrients for heart health. Aim for a variety of colors on your plate.

9. Peanuts

• Studies suggest that peanuts can reduce the risk of stroke and coronary artery disease. Choose unsalted varieties for the best heart benefits.

10. Walnuts and Other Nuts

• Walnuts contain heart-healthy fats, dietary fiber, and plant sterols that can help lower LDL (“bad”) cholesterol and reduce cardiovascular disease risk.

Need Help with Nutrition and Weight Loss?

At Healthy Outcomes, we specialize in personalized nutrition counseling and weight loss support. Whether you’re looking to boost your protein intake, transition to a plant-based diet, or optimize your overall health, we’re here to help.

• Visit us at: 2 Lee Avenue, Unit 103, Georgetown, DE 19947
• Call us at: 302-856-4022
• Schedule an appointment online: www.healthy-outcomes.com

Let’s build a healthier, stronger you—one meal at a time!