The American Heart Association suggests eating a heart-healthy diet rich in vegetables, fruits, nuts, whole grains, and fish while limiting unhealthy fats, red and processed meats, processed food, and sugary drinks. Here are some heart-healthy diet recommendations:

1. Portion Control Is Key: Managing portion sizes is crucial to preventing overeating and maintaining heart health. Use smaller plates to avoid large servings. For example, a serving of pasta is about 1/2 cup, roughly the size of a fist. A portion of meat, fish, or chicken should be 2-3 ounces, about the size and thickness of a deck of cards. Tracking servings with measuring cups or scales can help establish a better understanding of appropriate amounts.
2. Increase Plant-Based Foods: Incorporate more vegetables and fruits into your diet for their vitamins, low calories, and fiber content. Aim for at least five servings a day, with one serving size being about one medium fruit or 1/2 cup of cooked vegetables. Replace higher-calorie foods like meats and cheeses with these options. Keep fruits in a visible bowl and store vegetables chopped in your fridge to encourage consumption.
3. Choose Whole Grains: Whole grains provide vital nutrients for heart health. Swap refined grains for whole grains like whole-wheat bread, brown rice, and oats. At least half of your daily grain intake should come from whole-grain sources. This means around three servings of whole grains per day, with a serving being equivalent to 1/2 cup of cooked brown rice or oatmeal, or one slice of whole-grain bread.
4. Healthy Fats and Proteins: Limit saturated fats to less than 10% of your daily calories and trans fats to as little as possible. For a 2,000-calorie diet, this means limiting saturated fats to about 11-13 grams per day. Use unsaturated fats like olive oil and canola oil instead. Opt for lean proteins such as fish, poultry, and legumes. Eat two servings of fatty fish per week (e.g., salmon), where a serving is about 3.5 ounces cooked.
5. Limit Sodium and Enjoy Treats Moderately: Reducing sodium intake is essential for managing blood pressure. Aim for no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults. Use herbs and salt-free seasonings instead of salt. Allow yourself treats occasionally, keeping added sugars to less than 10% of daily calories. For example, in a 2,000-calorie diet, limit added sugars to 50 grams per day (around 12 teaspoons). Prioritize a balanced diet with minimized added sugars to sustain long-term heart health.