You might be surprised by what you find out.

Maintaining a healthy heart isn’t just about exercising or cutting back on salt—it’s also about what you put on your plate each day. Nutritionists and dietitians across the country follow specific eating habits designed to protect their hearts and keep their bodies running strong. So, what exactly do the experts eat—and avoid—to keep their cardiovascular health in peak shape?

Let’s break down the top heart-healthy foods nutritionists eat daily, and the surprising foods they steer clear of.


🥬 What Nutritionists Eat Every Day for Heart Health

1. Leafy Greens (Spinach, Kale, Swiss Chard)
High in vitamins, minerals, and antioxidants, leafy greens are loaded with heart-protective compounds like nitrates, which help reduce blood pressure and improve artery function. Nutritionists often add a handful to smoothies, omelets, or salads for an easy heart boost.

2. Fatty Fish (Salmon, Mackerel, Sardines)
Omega-3 fatty acids found in fatty fish are proven to reduce inflammation, lower triglycerides, and support healthy heart rhythms. Experts recommend eating fish at least twice a week. Canned or fresh, it’s a staple for heart-conscious eaters.

3. Oats and Whole Grains
Whole grains like oatmeal, quinoa, and brown rice provide fiber that helps lower LDL (“bad”) cholesterol. Many nutritionists start their day with a bowl of steel-cut oats topped with berries and nuts—a heart-smart breakfast rich in soluble fiber.

4. Berries (Blueberries, Raspberries, Strawberries)
Packed with antioxidants, berries fight oxidative stress and inflammation—two key culprits behind heart disease. Registered dietitians often snack on a mix of berries or toss them into yogurt for added flavor and nutrition.

5. Nuts and Seeds (Walnuts, Flaxseeds, Chia Seeds)
Rich in heart-healthy fats, magnesium, and plant-based protein, nuts and seeds are ideal for reducing cholesterol and lowering the risk of heart attacks. Just a small handful per day can make a difference.

6. Extra Virgin Olive Oil
A favorite in Mediterranean diets, olive oil contains powerful antioxidants and healthy monounsaturated fats that protect blood vessels and reduce inflammation. Nutritionists use it as their go-to cooking oil and salad dressing base.


🚫 What Nutritionists Avoid for Heart Health

1. Processed Meats (Bacon, Sausage, Deli Meats)
Loaded with sodium, preservatives, and saturated fat, processed meats have been linked to higher rates of heart disease. Nutritionists typically opt for lean proteins like grilled chicken or beans instead.

2. Trans Fats and Hydrogenated Oils
Found in some packaged snacks, fried foods, and baked goods, trans fats raise bad cholesterol and lower good cholesterol—damaging for heart health. Experts always check labels and steer clear of anything with “partially hydrogenated oils.”

3. Sugary Drinks (Soda, Sweetened Teas, Energy Drinks)
Liquid sugar spikes insulin levels and contributes to weight gain and inflammation. Nutritionists drink water, herbal teas, or unsweetened beverages instead.

4. Refined Carbohydrates (White Bread, Pastries, Crackers)
Simple carbs offer little fiber and spike blood sugar levels. Swapping them for whole grains helps reduce the risk of heart disease. Nutritionists recommend whole-wheat versions or natural grain alternatives like quinoa or farro.

5. Excess Salt
Too much sodium contributes to high blood pressure—a major risk factor for strokes and heart attacks. Nutritionists cook at home more often, using herbs and spices to flavor food without relying on salt.


❤️ Final Takeaway: Build Your Heart-Smart Plate

You don’t need a degree in nutrition to protect your heart—just follow the daily habits of the experts. Load your meals with fiber-rich vegetables, lean protein, healthy fats, and whole grains, while minimizing processed, salty, and sugary foods.

Your heart is your engine. Fuel it wisely.