During February’s Heart Health Awareness Month, experts at Intermountain Health are encouraging individuals to adopt small, consistent lifestyle changes to improve their cardiovascular well-being. The message is clear: heart health isn’t about restrictive diets or chasing “superfoods,” but rather about establishing sustainable, everyday habits.
“What matters most is overall eating patterns and making small, consistent choices over time,” Intermountain Health dietitians emphasize. “Those everyday habits have a much bigger impact than being perfect.” This approach acknowledges the challenges of radical dietary shifts and focuses on achievable modifications that can accumulate into significant health benefits.
The Foundation of a Heart-Healthy Diet
At the core of a heart-healthy diet lies the careful selection of fats. Unsaturated fats, abundant in foods like olive oil, nuts, seeds, avocados, and fatty fish, are recognized for their supportive role in cardiovascular health. Conversely, excessive consumption of saturated fats, often found in processed foods and red meats, can elevate the risk of heart disease. Finding the right balance, however, is individualized and should consider a person’s specific health profile.
Intermountain Health highlights four key areas for improving heart health:
- Choosing healthy fats: Prioritizing unsaturated fats over saturated and trans fats.
- Getting enough fiber: Incorporating fiber-rich foods into daily meals.
- Being mindful of sodium intake: Reducing the amount of salt consumed.
- Limiting added sugars: Minimizing the intake of sugars added to foods and beverages.
Simple Swaps for Lasting Impact
Making significant dietary changes can feel daunting. Intermountain Health suggests several simple swaps that can make a substantial difference without requiring drastic overhauls. These include:
- Substituting processed snacks with healthier alternatives like yogurt, nuts, berries, or vegetables.
- Replacing sugary drinks with water or unsweetened tea.
- Opting for whole grains instead of refined grains.
- Cooking with olive oil instead of butter.
These seemingly small adjustments, when consistently practiced, can contribute significantly to a healthier heart. The emphasis is on making choices that are both sustainable and enjoyable, rather than adhering to a rigid and restrictive plan.
The Value of Personalized Nutrition Counseling
While general guidelines provide a solid foundation, individual needs vary. Intermountain Health underscores the benefits of working with a registered dietitian. Dietitians offer personalized nutrition counseling, tailoring recommendations to a person’s unique medical conditions, lab values, medications, cultural preferences, and overall health goals. This individualized approach extends beyond simply reducing heart disease risk, encompassing areas like blood sugar control, weight management, and overall wellness.
“Dietitians provide personalized nutrition counseling, so instead of a one-size-fits-all plan, they can tailor recommendations to someone’s medical conditions, lab values, medications, culture, preferences, and goals,” explain the experts at Intermountain Health.
A Sustainable Approach to Heart Health
The overarching message from Intermountain Health is that heart-healthy eating doesn’t necessitate extreme measures. It’s about making gradual, sustainable changes that fit into one’s lifestyle. Every positive choice, no matter how small, contributes to long-term health. Personalized guidance can make these changes feel more manageable and achievable.
For individuals seeking more information or considering a consultation with a registered dietitian, Intermountain Health’s nutrition services page offers resources and access to qualified professionals: IntermountainHealth.org.
About Intermountain Health
Intermountain Health is a nonprofit system headquartered in Utah, with locations spanning six states and operations throughout the western U.S. The system comprises 34 hospitals, approximately 400 clinics, and a medical group employing over 4,600 physicians and advanced care providers. Intermountain Health operates Select Health, a nonprofit health plan serving more than one million members. The organization is committed to improving community health and is recognized for its evidence-based approach to delivering high-quality, sustainable healthcare. Further information can be found at intermountainhealth.org or by calling 801-442-2000.
