Search by State
Search by Zip Code

Day in the Life

Century Park Blog

Easy Ways to Change Your Diet on World Heart Day

Date Posted



Health Tips

Easy Ways to Change Your Diet on World Heart Day

World Heart Day is an international awareness day for heart health and heart conditions. It was first celebrated on September 29th, 2000, and is now observed annually all over the world.

The awareness day was started by the World Heart Federation (WHF) which is dedicated to helping everyone become heart-healthy.

Changing Your Diet for Your Heart

Exercise should be one of the first things that come to mind when you think about taking care of your health. However, without good food, you won’t have the energy to exercise.

So you can’t just avoid eating food, instead, you need to add more of the healthy foods you enjoy to your diet that will also keep you healthy.

Foods to Eat for a Heart Healthy Lifestyle

As an easy rule of thumb to start changing your diet, The American Heart Association recommends adding colorful foods to your meals. Add these colorful fruits and vegetables to your diet for excellent sources of essential nutrients that reduce the risk of heart disease.

  • Leafy Greens: Dark leafy greens are an essential element for preventing heart disease. These types of greens are high in omega-3 fatty acids, fiber, and vitamin D.
  • Whole Grains: Grains are one of the staples of the human diet. Whole wheat foods have been shown to reduce risks of heart disease thanks to their high levels of essential nutrients.
  • Fish & Fish Oils: These foods are high in natural omega-3 fatty acids, which are essential for healthy brain function, heart health, and blood pressure. Omega 3s can also reduce inflammation, regulate heart rhythm, and slow down the rate of plaque build-up in your veins and blood vessels.
  • Legumes: This group of foods is high in carbohydrates, viscous soluble fiber, plant protein, natural vitamins, and trace elements. They take more time to digest because of their high amounts of fiber and improve insulin and glucose responses in the digestive tract. As a result, the body can use insulin and glucose more efficiently.
  • Sweet Potatoes: One of the key nutrients in this root vegetable is potassium. With adequate amounts of potassium in your diet, your body will be more efficient at eliminating excess sodium from your body. As a result, your body will have more stable blood pressure and a reduced risk of heart disease.
  • Oranges: Besides Vitamin C, oranges are also a source of pectin fiber. Pectin reduces unhealthy cholesterol levels in the bloodstream and reduces the risk of heart disease.
  • Yogurt: Regularly eating two or more servings of yogurt per week has been shown to reduce cardiovascular disease risks in both men and women.
  • Pomegranate: Yet another superfood on this list, pomegranates are packed with good nutrients for heart health and overall health.
  • Strawberries: Packed with fiber, vitamins, antioxidants, and potassium, strawberries should be a staple in your diet. Strawberries also provide high amounts of vitamin C, so they make great replacements for when oranges are out of season.
  • Cherries: This sour-sweet fruit is another source of inflammation-reducing antioxidants. Cherries are also packed with essential vitamins and minerals that your body needs to function properly.
  • Garlic: Spicy and fragrant, garlic improves blood flow and circulation and staves off heart disease.

© 2024 Century Park Associates, All Rights Reserved.