How to Build a Balanced Plate Your Heart Will Love

Heart-Healthy Nutrition for Women

February is National Heart Health Month, making it the perfect time to focus on heart-healthy eating habits. At Time To Thrive Nutrition, we support women across Pennsylvania with personalized, evidence-based nutrition counseling to improve heart health, energy, and overall wellness.

Heart health is incredibly important because your heart is responsible for many vital functions in the body. It pumps oxygen-rich blood throughout your body, delivers nutrients to your cells, removes waste products, and supports both immune and hormonal function.

Your food choices play a major role in keeping your heart healthy. A poor-quality diet is a significant risk factor for the development of cardiovascular disease, which remains the leading cause of death globally (American Heart Association, 2025). The good news? This risk factor is modifiable. With guidance from a registered dietitian and small, sustainable changes, you can actively support your cardiovascular health.

Here are simple, practical steps to build a balanced plate your heart will love.

1. Choose a Heart-Healthy Carbohydrate Source

Carbohydrates are an essential part of a balanced plate. They provide energy for your brain and muscles and often contain fiber, which is especially important for heart health. Fiber binds to excess cholesterol and helps remove it from the body, reducing the risk of cardiovascular disease by keeping blood vessels clear and supporting healthy blood flow.

Fiber needs vary by age, gender, and life stage. On average:

• Adult males ages 19–50 should aim for about 38 grams of fiber per day
• Adult females ages 19–50 should aim for about 25 grams of fiber per day

Examples of high-fiber carbohydrate sources include:

• Brown rice
• Quinoa
• Oatmeal
• Lentils and beans
• Potatoes
• Whole wheat bread and pasta

When choosing carbohydrates, prioritize options that are high in fiber to better support heart health.

2. Choose a Heart-Healthy Protein Source

Protein is another key component of a balanced plate. It plays a vital role in repairing muscles and tissues and supports hormone and enzyme production.

Not all protein sources are created equal. Some contain higher amounts of saturated fat, which can raise cholesterol levels and negatively impact heart health. Fatty cuts of meat (such as bacon or ribeye steak) and processed meats (such as salami and sausage) are higher in saturated fat and should be limited.

These options help create a balanced, heart-healthy plate without excess saturated fat. Leaner protein choices include:

• Chicken
• Turkey
• 90/10 beef
• Tofu
• Beans and legumes

Fish that are rich in omega-3 fatty acids are another excellent protein choice for heart health. Omega-3s help lower triglyceride levels, which reduces the risk of hardening of the arteries and cardiovascular disease. They also help decrease inflammation throughout the body.

Examples of omega-3-rich fish include:

• Salmon
• Tuna
• Sardines
• Mackerel
• Trout
• Herring

3. Choose Heart-Healthy Fruits and Vegetables

Fruits and vegetables are packed with fiber, vitamins, and antioxidants that support heart health. Fiber helps remove excess cholesterol, while vitamins such as vitamin C and potassium support healthy blood pressure. Antioxidants reduce inflammation and oxidative stress, both of which contribute to cardiovascular disease.

Heart-healthy fruit options include:

• Berries
• Apples
• Oranges
• Kiwi
• Pears
• Mangoes
• Apricots

Heart-healthy vegetable options include:

• Kale
• Spinach
• Sweet potatoes
• Tomatoes
• Broccoli
• Brussels sprouts
• Carrots

The American Heart Association recommends 4–5 servings of fruit and 4–5 servings of vegetables per day. This can feel overwhelming, so a simple rule of thumb is to fill half your plate with fruits and vegetables, leaving the other half for carbohydrate and protein sources.

One serving of fruit looks like:

• 1 small whole fruit (apple, orange, banana), or
• ½ cup fresh, frozen, or canned fruit

One serving of vegetables looks like:

• 1 cup leafy greens (lettuce or spinach), or
• ½ cup fresh, frozen, cooked, or canned vegetables
  

If you live in Pennsylvania and are looking for personalized support with heart-healthy eating, our registered dietitians at Time To Thrive Nutrition provide nutrition counseling for women both in-person and virtually. We work with clients navigating high cholesterol, high blood pressure, hormone changes, perimenopause, and busy schedules—without restrictive diets.

Key Takeaways for Heart-Healthy Eating

• Fiber is essential for heart health. It helps remove excess cholesterol and is found in whole grains, fruits, vegetables, beans, and lentils.
• Omega-3 fatty acids support cardiovascular health. They help improve triglyceride levels and reduce inflammation. Fatty fish like salmon and sardines are excellent sources.
• Limit saturated fat. Reduce fatty and processed meats and prioritize lean protein sources to protect heart health.
• Eat more fruits and vegetables. They provide fiber, vitamins, and antioxidants that support blood pressure and reduce inflammation. Start small and build up over time.

At Time To Thrive Nutrition, we specialize in women’s health and heart-healthy nutrition using a whole-food, non-diet approach. Our Pennsylvania-based dietitians offer both in-person and virtual nutrition counseling, making support accessible no matter where you live.

If you’re ready to improve your heart health, cholesterol, or blood pressure while still enjoying food, we’re here to help.

👉 Schedule a nutrition appointment with a registered dietitian at Time To Thrive Nutrition today.

References:
Linus Pauling Institute. (2019). Micronutrient Information Center: Fiber.
Linus Pauling Institute. (2025). Micronutrient Information Center: Vitamin C
American Heart Association. (2023). Food is Medicine: A Presidential Advisory From the American Heart Association.