Nutrition for Heart Health Cheatsheet

Key Nutrients for Heart Health

• Omega-3 Fatty Acids: Reduce inflammation and support heart rhythm; found in fatty fish, flaxseeds, walnuts
• Fiber: Helps lower cholesterol; found in whole grains, fruits, vegetables, legumes
• Antioxidants: Protect blood vessels; found in berries, leafy greens, nuts
• Potassium: Helps regulate blood pressure; found in bananas, sweet potatoes, spinach
• Magnesium: Supports heart muscle function; found in nuts, seeds, whole grains

Heart-Healthy Foods to Include

• Fatty fish (salmon, mackerel, sardines)
• Whole grains (oats, quinoa, barley)
• Nuts and seeds (almonds, chia seeds, flaxseed)
• Fruits and vegetables (berries, leafy greens, citrus)
• Legumes (beans, lentils)
• Olive oil and avocado

Foods to Limit or Avoid

• Trans fats and hydrogenated oils
• Excess saturated fat (found in fatty cuts of meat, full-fat dairy)
• Excess sodium (processed and fast foods)
• Added sugars and refined carbohydrates

Lifestyle Tips for Heart Health

• Maintain a healthy weight
• Exercise regularly (150 minutes moderate intensity/week)
• Avoid smoking
• Manage stress
• Regular health check-ups