Healthy Eating Made to Fit Your Life

Healthy eating isn’t necessarily about giving things up. It’s about building something better — one choice at a time. Before you fill your plate, ask yourself, "What is my heart really craving?" Maybe it’s something nourishing. Maybe it’s connection or comfort — and sometimes even a piece of birthday cake.

When you enjoy what you eat, healthy habits are easier to stick with. It’s not a diet. It’s a lifestyle — with flexibility, joy, and balance built in.

How to Eat Healthy

Fill your plate with heart-smart options like fruits, vegetables, whole grains, healthy proteins (like beans, fish, nuts, and lean meats), and low-fat dairy. Cook with healthy oils. Try to limit added sugar, salt, and alcohol. And choose less processed foods when possible.

Does my body need salt?

Your body only needs a little bit of sodium — less than 500 mg a day — to work the way it should. But most of us get way more than that.

In fact, the average American eats over 3,300 mg of sodium a day. That’s more than double the recommended limit of 1,500–2,300 mg. And too much sodium can raise your blood pressure and increase your risk for heart disease and stroke.

The good news? Cutting back — even by just 1,000 mg a day — can make a real difference for your heart. And here’s something surprising: over 70% of the sodium we eat doesn’t come from the salt shaker. It comes from packaged, prepared, and restaurant foods. So even if you don’t think you eat a lot of salt, it might be sneaking in.

How does your body react to natural vs added sugar?

It all comes down to how fast sugars get absorbed. For example, your body spends more time digesting an apple than regular soda. The apple contains fiber, so the natural sugar absorbs more slowly. Because the added sugar in soda hits your system all at once, your body absorbs those sugars much more quickly. Keeping tabs on how much sugar you’re consuming is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or prediabetes.

Does my body need fats?

Eating healthy fats in place of unhealthy fats can help lower ‘bad’ cholesterol and reduce inflammation. They are also important for brain development and function.  Healthy fats are in foods including nuts, seeds, and avocados. Fish and seafood like salmon and tuna have healthy omega-3 and omega-6 fats. The best sources of omega-3s are the ones you enjoy the most — because you’ll eat them more often. We need to limit saturated fats. Think about things like high-fat meat, full-fat dairy foods, lard, tallow, butter, and oils like coconut, palm, and palm kernel. Eating too much of these fats can raise your bad cholesterol (LDL), increasing your risk of heart attack and stroke.

Are all processed foods bad?

Some ultra-processed foods are easy to spot — chips, cookies, sugary drinks, and frozen treats. These foods are made using various levels of processing and with ingredients you wouldn’t use at home such as artificial flavors, colors, and preservatives. This processing does not influence their nutritional value.

While the American Heart Association recommends limiting ultra-processed foods high in salt, sugar, and unhealthy fats, not all processed foods are the same. Items like whole-grain breads, low-sugar yogurts, and nut butters may still be processed but can be healthy choices depending on their ingredients.

How much protein should be in a daily diet?

Think every meal should include protein? Not necessarily. Most of us are getting far more protein than we actually need — especially when it comes to meat. On the other hand, more than half of Americans do not meet recommendations for seafood, nuts, seeds, and soy products.

The recommended daily allowance of protein is 0.8g/kg for adults. This is equivalent to 45 grams if you weigh 100 lbs, 55 grams of protein for 150 lbs, or about 72 grams for someone who is 200 lbs. In terms of calories, the recommendation is that 10% to 35% of your daily calories come from protein.

How much cheese, yogurt and milk should I have?

For kids and adults over age 2, low-fat or fat-free milk is the way to go. That includes options like 1% milk, fat-free milk, and fortified milk powders. These choices give you the nutrients your body needs — like calcium, vitamin D, and protein — without all the extra saturated fat and calories found in whole milk.

Adults should have 2-3 cups of fat-free or low-fat dairy products daily. Children can have 2-2.5 cups, while teens and older adults can have up to 3 cups.

How does drinking affect my heart?

If you don’t drink, don’t start. If you drink, limit yourself to one drink per day for a woman, two drinks for a man. Drinking too much alcohol — especially more than 2 drinks a day or binge drinking — can take a serious toll on your heart. It’s linked to high blood pressure, heart disease, stroke, irregular heartbeats, and even heart failure. Over time, heavy drinking can weaken your heart muscle and make it harder for your body to function the way it should.

Can I lose fat fast?

The benefits of maintaining a healthy weight go far beyond improved energy and smaller clothing sizes. Working with a dietitian can help you with a plan to lose one to two pounds per week. To lose weight, start by tracking everything you eat. You need to reduce your calories by 500 calories per day to lose about one pound a week or cut 1,000 calories a day to lose about two pounds a week. Although some people can modify their lifestyle and lose weight on their own, many need extra help. A social support system can help encourage your progress and keep you on track.