Eating Heart-Smart Foods is Easier Than You Think - Fresh Dish Post from Price Chopper

Eating Heart-Smart Foods is Easier Than You Think

February 14th 2023

Bethany FrazierBethany Frazier
Price Chopper Dietitian


In honor of American Heart Month, here are three easy ways to incorporate heart-smart foods into your meal planning.

Red veggies and fruit in a heart

Eat red!

When thinking about heart-healthy foods, remember to eat foods that are naturally red like beets, berries, and pomegranates. These foods are high in polyphenols. “Polyphenols” are natural compounds that project the body’s tissues against oxidative stress. Oxidative damage is one of the primary causes of heart disease, and the key to removing the risk of damage – and in some cases reversing the damage – is a diet rich in polyphenols.

  • Here’s how you can easily add red polyphenols into your diet:
  • Making a PB&J? Substitute berries for jelly.
  • Add berries to yogurt for a healthy snack.
  • Serve beets as a side dish for dinner. (Jar is fine.)
  • Toss pomegranate seeds into your favorite salad. If you don’t have a favorite salad, don’t worry! Try out this mouthwatering roasted beet salad with oranges, ricotta, and honey.
Boost your fiber

Most of us don’t eat enough fiber. Aim to get 25-30 grams of fiber per day. Getting a daily fiber dose is linked to a lower risk of heart disease and is associated with a 5-10% reduction in total cholesterol and LDL. Ready for a challenge? Start by tracking your foods for two to three days and see how many grams of fiber you’re getting. Need more? Here’s how:

  • Bulk up on whole grains.
  • Sub out at least one snack a day for a piece of fresh fruit or veggies and dip.
  • Add beans as a side dish – or the main affair. (Red beans and rice? Delicious.)
  • For an easy way to up your intake, sprinkle ground flaxseed on your yogurt, or add beans and corn to your tacos, like in these California Shrimp Tacos.

Try honey

If you want to support your own heart health but aren’t quite ready to add more red foods or fiber, you can start with something sweet: honey. Some studies have shown that honey can decrease your risk for heart disease by preventing plaque formation in the arteries. Talk about sweetening the pot! Honey is incredibly versatile: use it as a sugar substitute to sweeten beverages, sauces, yogurt, or oatmeal. Just remember that a little goes a long way.

Spend this Heart Month working on heart-promoting nutrition that includes red foods, fiber, and a little something sweet. And happy Heart Month From your Price Chopper Dietitian!


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