Heart disease is the leading cause of death in the United States. So, yeah, hearing from your doctor that you have high blood pressure or elevated cholesterol or any number of common heart conditions would be mildly (read: highly!) panic inducing.

Want to increase your anxiety even further? A quick google search of heart disease and, often times, you’re down a rabbit hole of conflicting, confusing, contradictory (mis)information. Eliminate dairy! (Wrong.) No more red meat! (Nope.) Lose weight! (Absolutely not the fix-all the internet would have you believe.) Avoid sugar! (Wrong again!) 

Here’s the good news (finally): While we can’t change our age or family history or other genetic risk factors, there are choices within your control to help you stay heart healthy. Let’s start with what you’re eating.

Instead of eliminating beloved foods or entire food groups, consider what you can add to your diet. Incorporating more fruits, vegetables, whole grains, and beans is a great way to increase fiber intake, which has been shown to lower the risk of developing heart disease, not to mention a whole host of other conditions. And fear not, cheeseburger lovers! While the recommendation is to limit saturated fat, having a burger (with a side of fries) is not off the table.

Giving yourself unconditional permission to eat, and to enjoy your food, is part of following a sustainable heart healthy diet. Deprivation and elimination, however, lead to overindulgence, shame, and frustration.

Moving your body is another great way to promote heart health. This does not mean an hour-long Stairmaster session at the gym (yuck). Joyful movement looks different for everyone. Consider walking, running, cycling, soccer, tennis (pickleball!l), dancing, yoga, Pilates, strength training, Tai Chi, Zumba, and the list goes on and on. You do you, boo!

Finally, remember that heart health starts with knowing your numbers. No, not the number on the scale! It’s your biometric (blood) numbers. No one can “see” cholesterol or blood pressure or blood sugar levels. The only way to get this information is through regular health screenings and bloodwork with your doctor. In summary, eat a variety of foods, let your body move to the music, and get to know your numbers.