Keep Your Heart Strong

Start at the Grocery Store

Could the simple choices you make at the grocery store be the secret to a longer, healthier life? The answer lies in your cart, and heart-healthy foods can be your greatest allies.

According to a 2025 report by the American Heart Association, heart disease remains the leading cause of death for people in the United States. To put that into context, that means one person in the U.S. dies of cardiovascular disease every 34 seconds — almost 2,500 people every day.

Maintaining a heart-healthy diet might be one of the most effective steps you can take to reduce your risk of heart disease. Enloe Health Registered Dietitian and Diabetes Educator Buck August said, while there is no single heart-healthy diet, certain foods can help moderate your cholesterol and keep your blood pressure in range.

“We generally recommend focusing on a diet rich in fruits and vegetables, whole grains, lean proteins and/or fish, nuts and seeds, plus beans and legumes,” August said. A good way to incorporate these foods is with easy swaps at the store. Instead of grabbing a bag of potato chips, try having sliced vegetables with hummus or a variety of fresh fruits for a snack.

Or pass on the soda and other sugary drinks, August said. Buy unsweetened coffee or tea, or find sparkling water you enjoy.

One thing to keep in mind when eating a heart-healthy diet is to be cautious of foods that appear to be healthy but might not be. “There are many products that are labeled in a way to make them seem heart-healthy,” he explained. “They may say things like, ‘contains whole grains’ or ‘with sea salt.’ Some specifically say, ‘heart-healthy’ but are still quite processed.”

These foods have passed minimum requirements on certain ingredients. But they’re loaded with sodium, sugar or unhealthy fats, making them foods to avoid, August added. He recommends checking food labels to make sure you’re making healthy choices.

Clinical Dietitian Sydney Naylor works with Enloe Health Cardiology Services and patients diagnosed with heart failure. She said helping patients with the challenges of incorporating a heart-healthy diet is key. “Most people will eat out at some point, but with planning and tools, we can identify restaurants and even meals that will allow us to continue to meet our nutrition goals,” Naylor said. She recommends looking at menus online and using the Healthy Here app for help.

Some of Naylor’s favorite discussions with patients are not about the things they can’t have but about the great options they can add to their diet. “Working with a dietitian can help patients focus on small changes that are patient selected, important to the patient and attainable,” she explained. “Little changes can create a life of new healthy habits.”

Building a heart-healthy diet is a long-term journey, not a destination. By focusing on simple, consistent habits, you can take powerful steps toward improving your well-being. For dietary recommendations that are tailored to your health needs, speak with your physician or a registered dietitian.

Every day, aim to have:

• 1.5-2.5 cups of vegetables
• 6-8 ounces of whole grains
• 1-2.5 cups of fruit
• 3-6 ounces of lean protein