Eat This, Not That: Heart Disease Prevention Edition

Jul 07, 2025
You want to eat healthily, but figuring out what’s good for you and what’s not can be time-consuming and frustrating. Our handy list simplifies your diet choices and helps you keep your heart in top shape.

Your diet dictates your heart health, and every heartbeat reflects the food you eat. 

That’s why at Rios Healthcare Associates, Tomas Rios, MD, and Nicolin Neal, MD, emphasize the importance of a heart-healthy diet as part of our preventive care and chronic disease management services. 

We show you that making intentional food choices can lower your risk of heart disease, hypertension, and other chronic conditions.

Here’s a guide to which foods you should prioritize and which to avoid to keep your heart in top shape.

Foods to prioritize for a healthy heart 

What you put on your plate makes a difference. Focus on these nutrient-rich options to support heart health:

Whole grains 

Whole grains (think oatmeal, quinoa, and whole-wheat bread) have loads of fiber, which helps lower cholesterol and maintain healthy blood pressure levels. When shopping, look for labels that say “100% whole grain.”

Fruits and vegetables 

Bright and colorful fruits like berries, oranges, and apples, and leafy greens like spinach, kale, and romaine lettuce, are loaded with heart-protective vitamins, antioxidants, and fiber. Frozen and canned options without added salts or sugars are great alternatives.

Healthy proteins 

Prioritize proteins like salmon, tuna, and walnuts. They have plenty of omega-3 fatty acids that fight inflammation and lower your risk of cardiovascular disease. Legumes like black beans and lentils are high in fiber and an excellent plant-based protein source. 

Healthy oils 

Swap saturated fats like butter for heart-friendly olive oil, canola oil, or avocado oil. Cooking with these oils instead of lard or margarine can reduce bad cholesterol (LDL). 

Low-fat dairy 

Opt for fat-free or low-fat dairy products like plain Greek yogurt and skim milk to reduce saturated fat intake while still getting calcium and protein for strong bones and muscles.

Foods to avoid for heart health 

Certain foods and ingredients can increase your cardiovascular risk. Avoid or limit the following:

Processed and red meats 

Bacon, sausages, and fried cuts of meat are loaded with saturated fats and sodium, which can elevate cholesterol levels and raise blood pressure. Choose lean meats like chicken breast or plant-based alternatives instead. 

Sugary drinks and snacks 

Added sugars, especially in sodas, packaged desserts, and candy, can lead to weight gain and Type 2 diabetes, major risk factors for heart disease. If you crave something sweet, try fruits like mango or a drizzle of honey in yogurt. 

High-sodium processed foods 

Frozen dinners, salty snack foods, and canned soups often contain too much sodium, which can lead to high blood pressure. When buying packaged food, look for options labeled “low sodium” or “no salt added.” 

Trans fats 

Foods with partially hydrogenated oils, like certain prepackaged baked goods and fried items, are high in trans fats that increase bad cholesterol and inflammation. Skip these in favor of healthier snacks like nuts or seeds. 

Full-fat dairy 

While dairy products can be part of a healthy diet, full-fat options like butter, cream, and whole milk are high in saturated fat. Instead, reach for fat-free or low-fat dairy alternatives. 

How Rios Healthcare Associates can help 

We help you stay proactive about your health. Our preventive care services, including nutrition counseling and lifestyle assessments, help you make heart-healthy choices. 

For those managing chronic conditions such as high blood pressure or high cholesterol, our chronic disease management program offers ongoing support to ensure you live your best life. 

Request a preventive care appointment online or call Rios Healthcare Associates in Houston or Sugar Land, Texas, today.