February 25, 2026
ByJulie Corliss,
Executive Editor, Harvard Heart Letter
- Reviewed byLauren Abeles, MS, RD, LDN,
Contributor
What you eat day in and day out – your dietary pattern – has a major impact on your cardiovascular health. But a lot of people, including many doctors, aren’t clear about the specifics of a heart-<a s Faulkner Hospital who counsels people undergoing cardiac rehabilitation. " fiber helps lower cholesterol blood pressure and sugar. because it you feel full can also help with weight loss she says. but most americans fall far short of the recommended daily about grams for men women. think that they have an apple a snack salad dinner getting enough large has two cups lettuce tomatoes cucumbers only grams.>
One of the best ways to boost your fiber intake is to eat more whole-grain foods, such as 100% whole-wheat bread, oatmeal, brown rice, and quinoa. Legumes – which include beans, peas, and lentils – are also good
An easy way to get started is to tweak the foods you’re already eating to add more fiber, says Abeles. For example, if you make white rice, replace a quarter or half of the rice with quinoa. Add a few spoonfuls of ground flaxseeds or chia seeds to your oatmeal. Toss garbanzo beans and pumpkin seeds into your salad. Note that fiber absorbs water in your gut, so when adding fiber to your diet, be sure to drink plenty of water, she says.
2. Prioritize plant-based protein
Here’s where the synergy comes into play. Legumes, nuts, and seeds provide protein as well as fiber. For example, a cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. A half-cup of popular bean varieties (such as black, garbanzo, and pinto beans) contains about 6 to 7 grams of protein and about 5 grams of fiber. Foods made from soybeans, such as tofu and tempeh, are also good protein sources. And despite popular belief, most people who follow a generally <a t need to avoid animal-based protein altogether, says Abeles. In fact, recent evidence suggests that cheese and eggs can be part of a heart-friendly eating pattern. Nor do you need to be a vegetarian. But if you include meat in your diet, be mindful of the serving size, which is 3 ounces (about the size of a deck of cards). Chicken and fish contain less saturated fat (see below) than beef, pork, and processed meats.
To add more plant-based protein into your diet, use beans to replace some or all of the meat you use in soups, stews, and casseroles. Try adding cubed firm tofu to vegetable stir-fries or blending silken tofu into smoothies.
3. Face the facts about fats
Saturated fat raises blood cholesterol levels, which is another reason to limit the mainl-fat dairy products. Commercially prepared baked goods like muffins and cookies are often made with palm oil or palm kernel oil, which are also high in saturated fat
Ignore the widespread but misguided concerns about seed oils, which include canola, sunflower, and soybean oil. Seed oils contain mostly unsaturated fats, which are linked to a lower risk of heart attack and death from heart disease when used in place of saturated fat.
The unsaturated fats known as omega-3 fatty acids are especially beneficial for heart health, says Abeles. “Two weekly servings of fatty fish, such as salmon or canned tuna, provide the recommended amount of omega-3s. Another option is to consume two tablespoons of flaxseeds, chia seeds, or walnuts each day,” she says. These nuts and seeds contain plant-based omega-3s.
4. Expand your produce palate
Eating a wide variety of fruits and vegetables provides many heart-related benefits. Not only are these foods full of fiber, they’re naturally low in sodium and often high in potassium, which helps keep blood pressure under control. Fruits and vegetables are also rich in plant-based compounds known as phytochemicals, which have heart-protecting effects such as reducing inflammation and improving blood vessel function.
“When it comes to fruit, many people eat only apples, oranges, and bananas,” says Abeles. Adding berries, melons, pineapple, peaches, kiwi, and other fruits into your diet will give you a broader range of beneficial phytochemicals. The same goes for vegetables, which you can also incorporate into dishes you’re already eating, such as pasta, eggs, and sandwiches. Try to have at least five servings of different fruits and vegetables per day.
About the Author
Julie Corliss,
Executive Editor, Harvard Heart Letter
Julie Corliss has been the executive editor of the Harvard Heart Letter since 2013. She also writes for the Harvard Health Letter, Harvard Women’s Health Watch, and Harvard Men’s Health Watch, as well as for Harvard …
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About the Reviewer
Lauren Abeles, MS, RD, LDN,
Contributor
Lauren Abeles works as a dietitian in the cardiac rehabilitation unit and outpatient nutrition clinic at Brigham and Women’s Faulkner Hospital, and in a private practice in Needham, MA. Her focus is on plant-based, heart-healthy diets, …
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View all posts by Lauren Abeles, MS, RD, LDN
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