Empowering Healthy Eating Choices for a Stronger Heart During National Nutrition Month
WHITE PLAINS, N.Y., Mar. 21, 2025 — The American Heart Association, a relentless force for a world of longer, healthier lives, is highlighting National Nutrition Month as a reminder that dietary choices are the foundation for a heart-healthy lifestyle.
Healthy eating doesn’t have to be complicated. One simple way to identify heart-healthy foods is by looking for the Heart-Check Mark™ when grocery shopping. This mark helps consumers easily recognize products that align with the American Heart Association’s recommendations for an overall healthy eating pattern. To earn the certification, products must meet specific nutrition requirements based on the Association’s science, including limits on fat, cholesterol, sodium and added sugars.
“Every day nutritional choices can add up to make a big impact on heart disease and stroke prevention, starting in childhood,” says Dr. Smriti Deshmukh, cardiologist at White Plains Hospital Physician Associates. “While some cardiovascular risk factors, such a family history, are out of our control, a heart-healthy diet is one of the key ways we can take a proactive approach to lowering our risk.”
Kristen Alouisa, executive director of the American Heart Association in Westchester and Fairfield Counties, added, “National Nutrition Month reminds us that a heart-healthy lifestyle starts with smart food choices. Simple, everyday decisions—like choosing heart-healthy foods—can make a big difference in overall well-being.”
Experts emphasize that building a heart-healthy diet doesn’t mean sacrificing flavor or convenience. Simple changes can make a significant difference, including:
- Balance calories eaten with physical activity. Being mindful of portions and activity levels can help maintain a healthy weight.
- Reach for a variety of fruits and vegetables. Serve a variety of fruits and vegetables daily, especially for kids, while limiting juice intake. Delay introducing 100% juice until at least 6 months of age and once introduced, limit it to no more than 4–6 ounces per day. Aim to include at least one fruit or vegetable in every meal.
- Include healthy protein sources, mostly plants and seafood. Options like beans, nuts, seeds and fish provide important nutrients for heart health.
- Choose whole grains. Swapping refined grains for whole grains—ensuring they contain at least 51% whole grains—can boost fiber intake and support better heart health. Aim for three fiber-rich whole grains daily as part of a balanced eating pattern. Include a variety such as barley, brown rice, corn and quinoa in your meals.
- Choose minimally processed foods. Fresh, simple ingredients often contain fewer additives and unhealthy fats. When options are limited, opt for minimally processed foods like frozen fruits and vegetables and unsalted nuts instead.
- Subtract added sugars and cut down on salt. Reducing excess sugar—found in regular soft drinks, sweetened tea, energy drinks and fruit drinks—and cutting back on sodium can help manage blood pressure and overall health. One simple way to reduce sodium is to skip using table salt.
- Use liquid non-tropical plant oils. Replacing “bad” fats, like saturated and trans fats, with “good” fats—such as monounsaturated and polyunsaturated fats—supports heart health. A simple way to do this is by cooking with nontropical vegetable oils, like olive, canola or sunflower oil, instead of butter, shortening or tropical oils (such as palm or coconut oil), which contain more saturated fat. Choose oils with less than 4 grams of saturated fat per tablespoon and no trans fats for the healthiest options.
- Limit, or if at all possible, avoid alcohol consumption. Cutting back on alcohol can help lower the risk of heart-related health concerns.
“Eating well doesn’t have to be difficult or expensive,” adds Dr. Deshmukh. “The key is to prioritize whole, nutrient-rich foods and get enough fiber, which reduces inflammation in the body and boosts energy levels. Building these sustainable habits—starting in childhood – can set the stage for a lifetime of better heart health.”
To learn more about making heart-healthy food choices, visit www.heart.org/eatsmart.
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About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1.
For Media Inquiries:
Bong Arquiza: [email protected]
For Public Inquiries: 1-800-AHA-USA1 (242-8721)
heart.org and stroke.org
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