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A Dietitian’s Heart Health Meal Plan

It’s never too late – or too soon – to think about your heart health. In the U.S., heart disease takes the most lives every year; but there’s something you can do about that. By making proactive changes to your diet and lifestyle, you can help reduce your risk of developing heart disease – and influence others to do the same. Start the movement by adopting these five heart-healthy diet habits. And for good measure, here’s a dietitian-approved meal plan to guide you through one full week of heart-smart eating.

Cholesterol Corner

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What are Triglycerides? Understanding Levels, and How to Lower Yours – Naturally

We hear a lot about cholesterol levels but not about another reading we need to keep tabs on for heart and brain health: triglycerides. A high triglyceride blood level, when paired with elevated bad cholesterol and low good cholesterol, is a strong risk factor of heart attack and stroke, making your triglyceride levels a very important marker to monitor.

Top Supplement Picks

Supplement Support


Beyond dietary changes, prioritizing exercise and managing stress, there are supplements you can take for extra heart health support. With many options to choose from, it can be hard to know what’s best – or where to start. Take a deep dive into some of the top heart supplements to learn more about how they can help.

Blood Pressure Basics

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Cardiovascular Fitness: A 5-Week Heart Health Exercise Plan

Exercise is a powerful tool for your ticker. Being physically fit improves heart health in several ways, from improving cholesterol levels and lowering blood pressure to helping you manage weight and stress. Commit to getting fit with this trainer-created workout plan.

Heart-Friendly Recipes

No-Bake Flax & Fruit Cookie Bars

There’s something about the word cookie that makes us smile. And if you’ve got heart health on your mind, a batch of these cookie bars will have you grinning from ear to ear. They’re loaded with heart-healthy ingredients like flax, oats, nuts and fruit. The best part? No baking required!

Black Currant Oatmeal Bowl

There’s one ingredient your oatmeal’s been missing: black currant preserves. This simple component adds a stunning purple color with unique tart and earthy flavors. It’s guaranteed to brighten your morning!

Dark Chocolate & Almond Protein Balls

When a snack craving hits, reach for one of these bite-size balls of bliss. Coming together in minutes, they taste like dessert, and they’re packed with protein to keep you full till your next meal.

Baked Black Bean Walnut Burgers

Packed with smoky flavor and plant-based protein, these oven-baked veggie burger patties truly come together when layered with avocado, onions, bean sprouts and spicy mayonnaise.

Eggplant Mediterranean Pasta

Meet your new favorite last-minute dinner. Loaded with tender eggplant, sweet peppers and a simple garlic tomato sauce, this hearty pasta will keep you full and fueled. Plus, it’s ready in just 15-minutes!

Simple Salmon Cakes with Garlic-Dill Sauce

On the hook for dinner but out of ideas? These crispy-on-the-outside, flaky-on-the-inside salmon patties are topped with a garlic-dill sauce in a surprisingly elegant meal that’s perfect for any day of the week.

A Naturopathic Physician Shares Her Top Tips for Heart Health

Dr. Laurie Steelsmith, naturopathic physician, licensed acupuncturist, author, speaker and long-time contributor to The Upside blog, shares her expert advice on caring for heart health naturally.

From mitigating stress and prioritizing sleep to maintaining a healthy weight and taking key supplements, these key lifestyle changes can help you to manage heart care and achieve a long and healthy life.