Diet After Heart Attack

A cardiologist offers tips for choosing the best diet after a heart attack.

After you’ve had a heart attack, your doctor is likely to prescribe lifestyle changes to aid in the healing process. And that means you may need to break a few old, unhealthy habits.

Besides quitting smoking, reducing stress and exercising more, adopting a heart-healthy diet is key to helping you recover from a heart attack and reduce your risk of future heart issues.

“One of the primary benefits of a heart-healthy diet is its ability to reduce risk factors linked to heart disease,” says Bryan Martin, DO, a cardiologist at Geisinger. “What you eat — and don’t eat — can influence many aspects of your heart health, including blood pressure, inflammation, weight and cholesterol levels.”

It’s never too late to start adopting healthier habits to protect your ticker and enhance your well-being.

Foods to avoid after a heart attack

While many foods can support heart health, be aware of those you should avoid, too.

“That’s not to say you can’t enjoy some of these foods on occasion,” says Dr. Martin. “But none of these choices should be a regular part of your diet.”

To aid in your recovery, Dr. Martin offers 7 foods to avoid after a heart attack:

Fried food

Food that’s typically fried in unhealthy oil, like palm, coconut or hydrogenated vegetable oil, ends up being high in saturated and trans fats. These can raise “bad” LDL cholesterol levels while also lowering “good” HDL cholesterol — and that contributes to heart disease.

Beef, processed or cured meat

Processed or cured meat, such as deli meat, sausage and prosciutto, as well as red meat, are high in saturated fat, which raises cholesterol levels and increases the risk of heart attack and stroke. And the high sodium level in most processed or cured meat can increase blood pressure and strain the heart.

Highly processed foods

Take a pass on highly processed foods like packaged chips, cookies and crackers. They’re linked to obesity, Type 2 diabetes and heart disease. Essential nutrients and fiber are depleted during processing, while food additives like salt, artificial flavors and unhealthy fats are added.

Sugary beverages and sweets

Added sugar, eaten in excess, can lead to weight gain, Type 2 diabetes and heart disease. It’s also linked to inflammation in the body, which can increase blood pressure and damage the heart muscle. Be mindful of sugary drinks, processed snacks and desserts.

Canned fruits and vegetables

Check the label if you’re considering canned fruit — it’s often packed in heavy syrup and has added sugar. Canned vegetables that are loaded with sodium aren’t a heart-friendly choice either.

Full-fat dairy

Dairy is an important part of a healthy diet. However, full-fat dairy products include animal fat, which is high in saturated fat. Instead, go for low-fat versions of milk, yogurt and cheese.

Alcohol in excess

Excessive drinking can lead to high blood pressure, irregular heart rhythms and a weakened heart muscle. Limit your alcohol intake, including beer, wine and liquor, to moderate levels — or avoid it altogether. Recent research suggests any amount of alcohol can be harmful to your health.

Heart-healthy foods to fuel your recovery

Having high blood pressure, high cholesterol or diabetes increases your odds of heart disease and other health issues. But by choosing heart-healthy foods, you can reduce your risk.

“If you’ve already had a heart attack, your care team will work with you to help you make necessary dietary changes, such as cutting back on salt, saturated fat and alcohol,” says Dr. Martin. “They may refer you to a dietitian to help you meet your goals and keep your heart healthy and strong.”

Heart-healthy snacks

A good place is your snack pantry. Stock your shelves with heart-healthy foods that are low in salt and saturated fat. A few ideas include:

Unsalted nuts
Low-fat Greek yogurt with berries
Apples or celery with nut butter
Air-popped popcorn
Fruit smoothies
Unsweetened dried fruit
Raw veggies with hummus

Plant-based diet

One of the best ways to keep your heart its healthiest after a heart event: Follow a plant-based diet. These foods are low in saturated fat, sodium and added sugar. And they’re chock full of essential vitamins, minerals and antioxidants your heart needs to grow stronger.

Focus your food choices around:

Plant-based protein (quinoa, lentils, tofu)
Healthy fat (extra virgin olive oil, soybean and safflower oil, avocados, flax seeds)
Whole grain bread, pasta, cereal and brown rice
Dark, leafy greens
A variety of fruits and vegetables (aim for 7 total servings daily)
Low-fat dairy products
Plain, unsalted nuts and seeds

Non-plant heart-healthy foods include:

Oily fish (salmon, mackerel, trout)
Lean meat (trimmed of the fat and poultry without the skin) is OK in moderation

“A great method of finding heart-healthy foods at the grocery store is to avoid the middle aisles,” says Dr. Martin. “Walk around the perimeter of the store to find fresh produce, lean meat, low-fat dairy and whole grains. Stick with whole foods and avoid ones that come from a factory. Your heart will thank you.”

Are heart-health supplements recommended?

The American Heart Association does not recommend supplements to treat or prevent cardiovascular disease. Instead, they suggest protecting your heart by getting a wide variety of vitamins and minerals through your diet and controlling your risk factors.

However, if you can’t meet the recommended dietary recommendations, adding a heart-health supplement may help reduce heart disease risk factors. Omega-3 fatty acids, commonly found in fish oil supplements, may help lower triglyceride levels and coenzyme Q10 (CoQ10), another supplement, may help maintain healthy blood pressure levels.

But before taking any supplements, talk with your cardiologist.

“Your provider can evaluate your specific needs based on your history and current condition, consider any potential interactions with other medications, and recommend the right dosage if supplements are right for you,” says Dr. Martin.

Other tips for a heart-healthy lifestyle

Changing your lifestyle doesn’t have to feel like a punishment. By gradually adding in nutritious foods and embracing healthy habits, you can live healthier and feel better.

In addition to a heart-healthy diet, you can significantly improve your heart health by:

Exercising regularly (aiming for about 150 minutes of moderate-intensity workouts each week)
Maintaining a healthy weight
Reducing stress
Getting between 7 and 9 hours of sleep each night
Quitting smoking and limiting alcohol consumption

“Remember, it’s OK to start small,” says Dr. Martin. “Breaking old habits and building healthy new ones doesn’t always happen overnight. But small changes can make a big difference in your cardiovascular health.”