Dietitian shares tips for choosing foods that support cardiovascular wellness

WICHITA, Kan. (KWCH) – More than 60 million American women are living with some form of heart disease, making February’s American Heart Month an important time to focus on cardiovascular wellness through diet.

Jordan, a dietitian at Via Christi, shared guidance on selecting heart-healthy foods during grocery shopping trips.

Fruits and vegetables provide essential fiber

Fruits and vegetables should be prioritized because they contain fiber, which is associated with lowering blood cholesterol levels, Jordan said. The colorful produce also serves as convenient on-the-go snacks.

“I always tell my patients that I want a variety of color because the different colors indicate different vitamins and minerals,” Jordan said. “And then along with that they have different amounts of fiber in them.”

Lean proteins support heart health

For protein sources, Jordan recommends focusing on lean options like chicken and ground turkey. Fish is particularly beneficial because it contains omega-3 fatty acids that help lower cholesterol levels while improving good cholesterol levels.

Canned protein sources like beans, tuna, eggs and peanut butter provide convenient alternatives. When selecting chicken, Jordan advises choosing grilled or baked options rather than breaded varieties, which are typically high in fat.

Protein needs vary by individual, but Jordan suggests focusing on foods that are high in protein with small portions while monitoring fat and sodium content.

Herbs and spices reduce sodium intake

The daily sodium recommendation is 2,300 milligrams, making seasoning choices important for heart health. Instead of relying solely on salt, Jordan suggests using herbs and spices like garlic and Italian seasoning.

Salt-free seasoning blends, such as dash seasonings, offer variety without adding sodium to meals.

Heart-healthy cooking oils make a difference

Olive oil, canola oil and vegetable oil are recommended for their ability to help lower LDL or bad cholesterol levels. Jordan advises avoiding coconut and palm oils, which are high in saturated fat despite their natural-sounding names.