Heart-Healthy Diet

A heart-healthy diet is essential for maintaining cardiovascular health and preventing heart disease. Evidence-based examples include the Mediterranean Diet, DASH diet, and plant-based diet, which emphasize consuming a variety of nutrient-rich foods, including fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats like those from olive oil and nuts. It also involves limiting saturated and animal-based protein and other sources of trans fats, sodium, and added sugars.

Adopting a heart-healthy diet can lower cholesterol levels, reduce blood pressure, and help manage weight, all of which contribute to better heart health. Making small, sustainable changes to your diet can have a big impact on your overall well-being.

Common Questions about Heart-Healthy Diet

What is Systole Health?

Systole Health is a group-based virtual care service that helps women improve their heart and metabolic health. We offer medical care and coaching, making it easier for you to manage conditions like high blood pressure, cholesterol, weight, and heart disease.

How does group virtual care work?

Group virtual care involves up to 8 patients meeting virtually with a physician and certified health coach. These sessions focus on education, peer support, and personalized care to help you manage your health. You'll benefit from expert guidance and shared experiences with others going through similar challenges. Between sessions, you will have access to your care team and group through a secure app and platform that allows for group messaging, goal setting, and health data monitoring.

What conditions does Systole Health treat?

We specialize in managing cardiometabolic conditions like high blood pressure, high cholesterol, diabetes, and obesity. Additionally, we help patients optimize their heart health after experiencing events like a heart attack or heart failure.

What is cardiometabolic health?

Cardiometabolic health refers to the interconnection between heart health, blood pressure, cholesterol, blood sugar, and excess weight. These factors are all linked, and managing them together is key to preventing heart disease, diabetes, and other serious health issues.

How long does the program last?

Our core program lasts 6 weeks, with an option for bimonthly maintenance afterward to continue supporting your long-term health goals.

What foods are included in a heart-healthy diet?

A heart-healthy diet includes fruits, vegetables, whole grains, lean proteins, and healthy fats such as those from nuts, seeds, and olive oil.

How can I reduce saturated fat in my diet?

You can reduce saturated fat by limiting red meat, full-fat dairy products, fried foods, and processed snacks, and opting for lean proteins and plant-based fats.

What are the benefits of a Mediterranean diet for heart health?

The Mediterranean diet is rich in fruits, vegetables, whole grains, olive oil, and fish, and has been shown to reduce the risk of heart disease and improve overall heart health.

How does sodium intake affect heart health?

High sodium intake can increase blood pressure, leading to a higher risk of heart disease and stroke. Reducing sodium is key to managing heart health.

What are some easy recipes for a heart-healthy diet?

Some of our favorite meals include grilled salmon with vegetables roasted with olive oil, chickpea, cucumber, and tomato salad, and chickpea lentil soup.