Heart disease doesn’t usually happen overnight. It often develops quietly, year after year, until it suddenly becomes personal. According to the American Heart Association, heart disease is still the number one cause of death for both men and women in the U.S.. About every 34 seconds, someone dies from cardiovascular disease. These numbers represent real people – parents, grandparents, coworkers, and friends.
The good news is that your heart health isn’t out of your control. Everyday choices, especially what you eat, can have a powerful impact on blood pressure, cholesterol, blood sugar, and overall cardiovascular health at any age.
At Holston Medical Group, we aim to be your Health Partner for Life, helping patients understand how small, realistic changes in a heart-healthy diet can support long-term heart health.
What Heart-Healthy Eating Really Looks Like
Eating for your heart doesn’t mean strict diets or giving up foods you love. It’s more about creating a lifestyle than it is a diet. A heart-healthy lifestyle is about building habits you can maintain for life. Here are some easy-to-implement tips when it comes to nutrition:
Fruits &
Vegetables
Fill half your plate with fruits and vegetables.
Whole grains
Choose whole grains like oatmeal, brown rice, or whole-wheat bread instead of refined grains.
Lean proteins
Include lean proteins such as fish, beans, nuts, and skinless poultry.
Use healthy fats
Use healthy fats like olive oil while limiting fried and heavily processed foods.
While these are basic guidelines that work for most, we know that your heart health is personal. That’s why our primary care providers walk alongside you, helping you build a plan that fits your life, your schedule, and what matters most to you.
Small Food Swaps for a Heart-Healthy Diet
You don’t need to change everything at once. Even small shifts can make a big difference in protecting your heart. Here are a few to consider:
- Replace sugary drinks with water or unsweetened tea.
- Choose baked or grilled foods instead of fried.
- Swap processed snacks for fruit, nuts, or yogurt.
- Use herbs and spices instead of salt to help manage blood pressure.
Many people don’t realize they’re low on fiber, which plays an important role in managing cholesterol. Fiber-rich foods help lower LDL (“bad”) cholesterol, while potassium-rich foods, such as leafy greens and bananas, support healthy blood pressure. These simple steps can help you make more informed choices at home.
Easy Heart-Healthy Recipes for Every Meal
To help you get started exploring some heart-healthy food options, below are some of my favorite recipes for you to try. Our patients love them, and we think you will too. I hope you’ll give them a try and love them as much as I do!
Breakfast
Overnight Oats with Chia and Flax
A fiber-rich, make-ahead breakfast made with rolled oats, milk of choice, chia seeds, flax, cinnamon, and fruit. Enjoy chilled or warmed.
Healthy Smoothie
Blend milk, Greek yogurt or nut butter, frozen fruit, leafy greens, seeds, and cinnamon for a nutrient-dense option that can be prepared the night before.
Lunch or Dinner
Italian White Bean Soup
A comforting soup made with cannellini beans, vegetables, olive oil, and herbs. High in fiber and flavor, you can easily add chicken for extra protein.
Oven-Roasted Vegetables
Broccoli, squash, bell peppers, and onions roasted with olive oil and spices. Perfect with baked or grilled salmon and ideal for meal prep.
Snacks
Fresh Vegetables with Greek Yogurt Ranch Dip
A protein-rich dip made with plain Greek yogurt and herbs, served with fresh vegetables.
Fruit and Chocolate Hummus
A naturally sweet snack made with chickpeas, dates, cocoa powder, and fruit for dipping—proof that heart-healthy eating can still be enjoyable.
One Heart-Healthy Step to Take This Week
Heart health isn’t about perfection; it’s about consistency and support. Even a 1% change matters. Start simple. Add one fruit a day or try a new vegetable. Small things add up over time and create habits that make a big impact!
Along with small nutritional changes, maintaining a strong relationship with a primary care provider is essential. They can help track your cardiovascular health over time, review labs, and guide heart-healthy choices tailored to you.
An annual well visit is a perfect place to start. It’s your opportunity to talk about prevention, discuss heart health concerns, and create a plan that fits your life.
New and existing Holston Medical Group primary care patients can schedule an appointment online 24/7 at Holston Medical Group Online Scheduling.
Taking care of your heart today can help protect the moments that matter most tomorrow.
Easy Heart-Healthy Recipes
These simple, nourishing recipes make it easier to build heart-healthy habits into your everyday routine.
Each option focuses on fiber-rich ingredients, healthy fats, and balanced nutrition—without sacrificing flavor.
Breakfast
Overnight Oats with Chia and Flax
A make-ahead, fiber-rich breakfast that supports heart health and keeps you satisfied.
Ingredients
- ¾–1 cup milk of choice (low-fat milk, almond milk, or unsweetened soy milk)
- ½ cup old-fashioned rolled oats
- 2 tsp honey or maple syrup
- 2 tsp chia seeds
- 1 tsp ground flax seeds
- ½ tsp pure vanilla extract
- ½ tsp ground cinnamon
- 1 cup fresh or frozen fruit (berries, apple, banana, mango, cherries, etc.)
Directions
Mix all ingredients except fruit in a jar or bowl. Top with fruit, cover, and refrigerate overnight. Enjoy chilled, or warm in the microwave if preferred.
Healthy Smoothie
A quick, nutrient-dense option for busy mornings.
Ingredients
- ¾–1 cup milk of choice (low-fat milk, almond milk, or unsweetened soy milk)
- ½ cup plain low-fat Greek yogurt or 2 Tbsp nut butter
- 1 cup frozen fruit (berries, peaches, pineapple, mango, cherry, or banana)
- 1 large handful of spinach or kale
- 1 Tbsp chia seeds, ground flaxseed, or hemp hearts
- ¼ tsp ground cinnamon
- Honey or maple syrup, to taste (optional)
Directions
Blend all ingredients until smooth in a blender. Pour into one large glass or two smaller glasses to share.
Tip: Store in an airtight jar and refrigerate overnight for an easy grab-and-go breakfast.
Lunch or Dinner
Italian White Bean Soup
A comforting, fiber-packed soup that supports heart health and healthy cholesterol levels.
Ingredients
- 1 Tbsp olive oil
- ¼ cup sun-dried tomato bruschetta (or diced sun-dried tomatoes)
- 1 large onion, diced
- 4 tsp fresh minced garlic
- 2 celery stalks, finely chopped
- 2 carrots, chopped
- 3 (15-oz) cans cannellini beans, drained and rinsed
- 2 bay leaves
- 1 Tbsp Italian seasoning
- ¼–½ tsp red pepper flakes
- 5–6 cups low-sodium vegetable or chicken broth
- ½ tsp salt (optional)
- ¼ tsp black pepper
- 3 cups fresh baby spinach or kale
Directions
Heat olive oil in a large pot or Dutch oven over medium heat. Add sun-dried tomato bruschetta, onion, and garlic; sauté 3–4 minutes or until onion is translucent. Add carrots and celery and sauté 7–10 minutes, or until tender.
Stir in beans, seasonings, bay leaves, and broth. Bring to a boil, then reduce heat and simmer 12–15 minutes. Remove bay leaves.
Transfer 2 cups of soup to a blender and blend until smooth. Return to pot, and stir well. Add greens and cook until wilted. Serve with whole-wheat bread or crackers.
Optional Protein Boost: Add cooked, diced chicken seasoned with Italian spices.
Oven-Roasted Vegetables
A versatile, heart-healthy side packed with flavor and healthy fats.
Ingredients
- 2 cups broccoli florets
- 1 cup sliced squash
- 1 cup sliced red bell pepper
- 1 large onion, cut into wedges
- 2 Tbsp olive oil
- ½ tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp Italian seasoning
- Pinch of red pepper flakes (optional)
Directions
Preheat oven to 400°F. Whisk olive oil and seasonings. Toss vegetables to coat evenly.
Spread vegetables in a single layer on a baking sheet. Roast 15–20 minutes, toss, then roast another 15–20 minutes until tender and lightly caramelized. Pair with baked or grilled salmon for a complete meal.
Make It Yours: Swap in Brussels sprouts, zucchini, cauliflower, carrots, mushrooms, or sweet potatoes.
Snacks
Fresh Vegetables with Greek Yogurt Ranch Dip
A protein-rich dip that makes snacking healthier and more satisfying.
Ingredients
- 1 cup plain low-fat Greek yogurt
- ¾ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried dill
- ¼ tsp salt (optional)
- ¼ tsp Worcestershire sauce
- ⅛ tsp cayenne pepper
Directions
Stir all ingredients together and refrigerate for up to 3 days. Serve with fresh vegetables such as bell peppers, carrots, broccoli, cauliflower, or cherry tomatoes.
Fruit and Chocolate Hummus
A naturally sweet treat that proves heart-healthy eating can still satisfy a sweet tooth.
Ingredients
- 1 cup hot water
- 10 Medjool dates, pitted
- 1 (15-oz) can chickpeas, drained and rinsed
- ¼ cup cocoa powder
- 2 Tbsp maple syrup
- ½ tsp vanilla extract
Directions
Soak dates in hot water for 25–30 minutes. Add dates (with soaking liquid), chickpeas, cocoa powder, maple syrup, and vanilla to a food processor. Blend until smooth and creamy.
Serve with fruit such as apples, strawberries, bananas, or pears.
Label Tip: Store-bought chocolate hummus can be convenient—just check labels for added sugars.
