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Heart disease usually develops over time and can be impacted by our everyday food choices.
The choices we make can add up:
Quick meals after long days, highly processed snacks while on-the-go, and traditional dishes that are made with extremely processed ingredients.
Over time, patterns of eating foods that are high in sodium, added sugars, and saturated fats are associated with an increased risk of high blood pressure, diabetes, obesity, and heart disease.
The good news is that small, consistent changes can support better long-term health outcomes.
Many packaged and fast foods are high in sodium, added sugars, and processed fats. Diets high in these foods are associated with increased inflammation and elevated risk of chronic disease over time.
Whole foods (foods that have a low amount of changes from their natural state) tend to provide fiber and nutrients that support gut health, metabolism, and heart health.
In a conversation with Dr. James Brown, he shared, “Food comes from the earth. It’s not produced in a factory.”
“Nutrition isn’t just food that helps us grow. It’s about providing the agents that promote health,” said Dr. Brown, “Diet plays a significant role in the health outcomes we see.”
Those agents include fiber, antioxidants, healthy fats, and minimally processed foods that support the body’s natural systems.
Research consistently shows that dietary patterns rich in whole foods and lower in heavily processed products can be associated with improved heart health and overall wellness.
Improving heart health doesn’t require a complete lifestyle change overnight. You can starting with small changes, one at a time:
Choose brown rice instead of white rice for added fiber
Make beans and legumes a primary protein source
Use herbs and spices like garlic, onions, thyme, and rosemary for flavor instead of processed meats
Try not to rely on fast food and packaged snacks
Incorporate more fruits and vegetables into daily meals
Making small changes like these can positively influence your overall eating habits.
We created our Heart-Healthy Cookbook to offer realistic and tasty recipes that support heart health without sacrificing flavor.
Inside you’ll find:
A featured Recipe by Chef Javonte Jackson, City Live Cooking
Soul Food Recipes with ingredient swaps
Protein-filled recipes that are quick and easy
Download our heart-healthy cookbook below to get started with your healthy eating habits.