American Heart Month: healthy foods, drinks, and habits you'll love

Heart disease is the leading cause of death for both men and women in the U.S. — but the good news is that simple daily choices can make a powerful difference. During American Heart Month, we’re sharing foods, drinks, and simple daily activities that can help support a healthier heart.

Show your heart some love

The foundation of heart health starts with proper nutrition, emphasizing vegetables, fruits, whole grains, legumes, and lean protein while limiting highly processed foods, excess sodium, and saturated fat.

The great news for GOLO members? The GOLO for Life® Plan already incorporates many of these heart-supporting foods. So if you’re following the plan, you’re on the right track.

Heart-healthy foods

Vegetables

Vegetables are rich in fiber, vitamins, minerals, and complex carbohydrates that can help support heart health. While leafy greens are especially beneficial, all vegetables — regardless of color — contribute valuable nutrients.

Great options include:

• Kale
• Spinach
• Collard greens
• Bok choy
• Bell peppers
• Carrots
• Garlic

Fruits

Fruits provide essential vitamins, minerals, and antioxidants that help protect cells from damage. Berries, in particular, are rich in antioxidants that support heart health.

Heart-healthy fruits include:

• Berries
• Tomatoes
• Apples
• Bananas
• Apricots
• Oranges

Quick tip: Added sugar is one of the biggest dietary threats to heart health. If you crave something sweet, whole fruit is a naturally satisfying alternative.

Whole grains

Whole grains contain all parts of the grain, making them excellent sources of fiber and protein. Swapping refined grains for whole grains can help support healthy cholesterol levels.

Try adding:

• Brown rice
• Whole-grain bread
• Whole-wheat flour
• Oats
• Quinoa

Quick tip: Bread isn’t off-limits when eaten mindfully. Choosing whole-grain options and pairing them with balanced meals can absolutely fit into a healthy lifestyle.

Nuts and seeds

Nuts and seeds are nutrient-dense sources of healthy fats, fiber, and protein, which can help support a healthy heart.

Heart-healthy choices include: 

• Walnuts
• Almonds
• Chia seeds
• Flaxseeds
• Hemp seeds 

Fish

Fish is rich in unsaturated fats, especially omega-3 fatty acids, which can help reduce inflammation and support heart health.

Good options include:

• Salmon
• Sardines
• Cod
• Canned tuna

If fish isn’t your favorite, a quality fish oil supplement may help you reap similar omega-3 benefits.

Avocados

Avocados are packed with potassium and heart-healthy monounsaturated fats that can help support healthy cholesterol and blood pressure levels.

Edamame

Edamame is a low-calorie, nutrient-dense source of plant-based protein. It’s rich in fiber and heart-healthy antioxidants.

Beans and legumes

Beans and legumes are excellent sources of fiber and minerals that help support heart health.

Dark chocolate

Good news for chocolate lovers: dark chocolate rich in cocoa flavanols offers antioxidant and anti-inflammatory benefits that support cardiovascular health.

Choose dark chocolate with at least 70% cocoa, and enjoy it in moderation.

Olive oil

Olive oil is rich in monounsaturated fats and polyphenols, which help protect against inflammation and support heart health.

Use olive oil for cooking, salad dressings, marinades, or as a flavorful dip in place of butter.

Heart-healthy drinks

Pomegranate juice

Pomegranates contain powerful antioxidants that support healthy circulation and may help prevent plaque buildup. While fresh pomegranates are seasonal, pomegranate juice allows you to enjoy the benefits year-round.

Coffee

Coffee — both regular and decaffeinated — has been linked to heart health benefits when enjoyed in moderation. To get the most out of your cup, limit added sugars and creamers.

Tea

Black and green teas contain flavonoids that can help reduce inflammation and support cardiovascular health. Enjoy your tea hot or iced for a refreshing, heart-friendly beverage.

Red wine

Moderate red wine consumption has been linked to supporting heart health, thanks to antioxidants like resveratrol found in varieties such as Merlot and Cabernet.

While GOLO recommends limiting alcohol for optimal results, an occasional glass can fit into a balanced lifestyle when paired with regular activity.

5 habits to support heart health

Your heart works hard every day — these simple habits can help return the favor.

1. Aerobic exercise

Activities like brisk walking, cycling, swimming, jogging, or dancing raise your heart rate and improve circulation. Aim for at least 150 minutes of moderate activity per week, broken into manageable sessions.

2. Everyday movement

Physical activity doesn’t have to mean hours at the gym. Gardening, cleaning, or playing with your kids all count. Look for opportunities to move more throughout your day.

3. Yoga and stress reduction

Yoga, stretching, and deep breathing help reduce stress hormones that can strain the heart. Lower stress supports both mental and cardiovascular health.

4. Sneak in extra steps

Small choices — taking the stairs, parking farther away, or walking during lunch — add up quickly and can help you stay active throughout the day.

5. Prioritize quality sleep

Aim for 7 – 8 hours of quality sleep each night. Poor sleep is linked to higher risks of high blood pressure, weight gain, and heart disease.

Why we love American Heart Month

Supporting heart health doesn’t require an overnight lifestyle overhaul. By gradually adding heart-healthy foods and building consistent movement into your routine, you can create lasting habits that support both your heart and overall well-being.

This American Heart Month, show your heart some love — one meal, one step, and one healthy choice at a time. ❤️

Sources:

Information for this article was collected by the health and wellness experts at GOLO using the following sources:

CDC

American Heart Association

Mayo Clinic