How to Eat for a Healthy Heart in 2023?

healthy heart

With the new year looming on the horizon, many of us are looking for ways to improve our health and well-being. One of the most important things you can do for your body is to make sure that your heart is healthy. Eating a balanced diet is key to avoiding heart disease and keeping your ticker ticking. Here are some foods that you should avoid if you want to keep your heart healthy in 2023. 

Refined Grains and Sugary Drinks 

Refined grains, such as white bread and white rice, have been stripped of their natural fiber and other nutrients during processing. This makes them less nutritious than whole grains, which still contain those beneficial elements. Refined grains also tend to be higher in unhealthy saturated fats and sodium, both of which can raise blood pressure levels. Additionally, sugary drinks like soda, energy drinks, and sports drinks are high in calories but low in nutrition — this means they will not help you maintain a healthy weight or keep your heart healthy. 

Red Meat 

Red meat is high in cholesterol and saturated fat, both of which can lead to an elevated risk of coronary artery disease (CAD). Furthermore, processed meats — such as bacon, ham, sausages, hot dogs — are even worse for your heart health because they contain preservatives like nitrates that can damage blood vessels over time. Instead of red meat or processed meats, opt for lean proteins like fish, skinless chicken breasts or plant-based proteins like beans and lentils. 

High-Fat Dairy Products 

Whole milk and full-fat cheese may be delicious but they’re also very high in saturated fat — even one serving per day of these types of dairy products could increase your risk for CAD. Instead, reach for low-fat versions when possible; for example switch from whole milk to skimmed milk or from full-fat cheese to reduced-fat cheese varieties. The same goes for cream; opt for lower-fat options such as creme fraiche or Greek yogurt instead when possible. 

Trans Fats 

Trans fats are found naturally in small amounts in some animal products, but the biggest culprit is hydrogenated oils that are added to processed foods like margarine and frosting. The American Heart Association recommends limiting trans fat consumption as much as possible because it can raise cholesterol levels and increase the risk of heart disease. So be sure to read labels carefully before purchasing any processed or packaged food items. 

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Sodium is necessary for the body’s proper functioning, but too much can be bad for your health—especially when it comes to your heart. Too much sodium can lead to high blood pressure, which increases the risk of stroke and heart attack. Try to limit your daily sodium intake to less than 2,300 mg per day (or 1,500 mg per day if you have existing high blood pressure). Watch out for hidden sources of sodium such as canned soups and frozen meals! 

Fried Foods 

Fried foods like french fries and fried chicken may be delicious but they are not good for your heart health. Fried foods tend to be high in unhealthy fats and calories which can lead to weight gain over time. This excess weight puts additional strain on the heart by increasing blood pressure and cholesterol levels. Try baking or grilling food instead of frying it for healthier results.  


With just a few simple changes to what’s on your plate each day you can make sure that you’re doing all you can do create a healthier lifestyle – one that starts with keeping your heart healthy! By avoiding refined grains and sugary drinks, ditching red meat altogether or opting out of high fat dairy products at least occasionally; these small steps can lead to big rewards when it comes taking care of yourself come 2023!