Eat Smart, Live Strong

Simple Tweaks for a Healthier Heart

We’ve covered motion and mindset—now let’s talk about the third pillar of heart health: meals.

What you put on your plate plays a major role in heart health, but here’s the key: It’s not about perfection, it’s about planning. A little preparation helps you make heart-smart choices without feeling overwhelmed.

Build a Heart-Healthy Plate

A simple formula for balanced eating:

½ plate veggies - eat a variety of colorful fruits and vegetables—at least 5 servings per day.
¼ plate lean protein (chicken, fish, beans, tofu)
¼ plate whole grains or healthy starches (quinoa, oats, whole wheat)

When You Eat Matters

Your meal timing impacts blood sugar, metabolism, and energy levels.

Eat breakfast within an hour of waking
Have dinner at least 2 hours before bed
Include mid-morning & mid-afternoon snacks (100-150 calories) to maintain steady energy

Simple Swaps for Better Heart Health

Choose Healthy Fats: Avocados, nuts, olive oil, fatty fish (help lower bad cholesterol)
Limit Saturated Fats: Reduce fatty meats and full-fat dairy
Avoid Trans Fats: Found in many processed foods, check labels
Watch Sodium Intake: Over 70% of sodium comes from packaged, processed, and restaurant foods.
Pro tip: If a recipe includes a naturally salty ingredient (like broth or cheese), skip the added salt, you can always
season at the table.

Don’t Forget Hydration

Drink half your body weight in ounces of water daily. If you feel thirsty, you’re already dehydrated.

The Bottom Line: Small Changes, Big Impact

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“Be Fit, Be Healthy, Be Happy!”