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Heart Health Month 2022: Eat Your Way To A Healthy Heart

Heart Health Month 2022: Eat Your Way To A Healthy Heart

Eating a nutritious diet is one of the best things you can do to protect your health. Almost 80% of premature heart disease and stroke can be prevented through your lifestyle choices and habits such as eating a healthy diet and being physically active. Inflammation, blood pressure, cholesterol, and other heart disease risk factors are impacted by what you eat. Whether you want to make a big change to your diet or simply want to fine-tune your eating habits, here are some heart-healthy diet tips you should consider incorporating into your lifestyle to promote better heart health.

What A Healthy, Balanced Diet Looks Like

A balanced, nutritious diet focuses on eating healthy foods each day. Plant-based foods are extremely beneficial for heart health and can also help you lose weight; unlike eating processed foods which result in weight gain. A healthy diet will include:

Lots Of Fruits And Veggies

It is no secret that eating your greens is good for you. Having a fruit or vegetable with each meal can do wonders for your overall health, especially your heart health. Fruits and veggies are packed with nutrients such as antioxidants, vitamins, minerals, and fibre. fibre helps you feel full for longer and will prevent you from overeating which can lead to weight gain. Instead of opting for a bag of chips for a snack at work, choose to indulge in some carrots and hummus or celery and peanut butter to promote better health. During meal times, aim to fill half of your plate with vegetables as well. 

Whole Grain Foods

Stay away from processed or refined grains such as white bread and pasta that contain highly processed flour and additives that contribute to weight gain. Whole-grain foods include whole-grain bread and crackers, quinoa, oatmeal, brown rice, and more. Whole-grain foods also contain fibre, protein, and B vitamins that help you stay healthy and fuller for longer to prevent overeating. Aim to fill a quarter of your plate with whole-grain foods with every meal.

Eat Your Protein

Protein is an essential nutrient that helps build and maintain bones and muscles. Your heart is a muscle and therefore requires strength and stamina to continuously pump blood throughout your body. Protein helps strengthen your heart to be able to efficiently perform this function. Aim to fill a quarter of your plate at each meal with a protein-rich food item.  The most available and common sources of protein include:

  • Nuts
  • Seeds
  • Eggs
  • Fish
  • Poultry
  • Lean red meat
  • Low-fat milk and cheese

Weight Loss Meal Plans

If you are looking to improve your health but do not know where to start, consider working with a registered nutritionist or weight loss coach who can provide you with meal plans that support heart health. It can be easy knowing what to eat to benefit your health, but coming up with recipes and sticking to a diet can be challenging. A weight loss coach will be able to design a personalized meal plan to help you achieve your heart health goals. For optimal results, make sure you are exercising regularly to strengthen your heart and improve your fitness. Weight loss is one of the best ways to help your heart function properly. Being at a healthy weight means that your heart will not have to work as hard to pump blood throughout your body, which means lowered blood pressure and cholesterol. If you are ready to take charge of your health, consider choosing a weight loss program that includes weight loss meal plans and workouts to achieve optimal results. 

Take Charge Of Your Heart Health With Calgary’s Best Weight Loss Programs

A healthy diet and consistent exercise will help to improve your overall heart health. Focus on including fruits and vegetables with every meal and stray away from fast foods and processed foods. Eating a balanced diet will help you to achieve a healthy weight, which in turn, will improve your heart function and will put you less at risk for heart disease, stroke, and high cholesterol. If you are unsure where to start, talk to a nutritionist or weight loss professional who can create a personalized plan that fits with your lifestyle. 

At Jensen Fitness, our personal training, fitness coaching, and weight loss programs will provide you with all of the support you need to achieve your personal goals while helping you sustain your new healthy habits for the long term. To start your weight loss or fitness journey, contact our team of personal trainers in SE Calgary by calling 1-403-200-0199 or by filling out our online contact form.


Q: What food should I avoid to help me improve my heart health?
A: Avoid sodium-rich foods, processed foods, and fatty foods that can contribute to higher blood pressure and weight gain. Try to incorporate fruits and veggies into every meal, and opt for snacking on healthy items throughout the day such as carrots, nuts, and whole grains. 

Q: Does a weight loss coach help with both exercising and meal plans?
A: Yes. A weight loss coach specializes in helping people achieve their weight loss goals to improve overall health. This can include meal plans and workout plans. 

Q: How often should I work with a personal trainer?
A: This will depend on the time you have, your goals, and your budget. It is common to work with a personal trainer 2-3 times per week, however, you can work with your trainer as much or as little as you want.


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