Heart-Healthy Eating Made Easy

Caring for your heart doesn’t mean giving up favorite foods—it’s about making small, consistent choices that support long-term health. A few simple habits can go a long way:

  • Load up on plants: Fruits, vegetables, beans, and whole grains provide fiber that supports healthy cholesterol and blood pressure.
  • Choose better fats: Swap butter and fried foods for olive oil, nuts, avocado, and fatty fish.
  • Cut back on salt and sugar: Too much sodium and added sugar strain the heart—try herbs, spices, and citrus for flavor.
  • Watch portions: Even healthy foods add up, so balance is key.

Sample Day of Heart-Healthy Eating

  • Breakfast: Oatmeal topped with berries, chia seeds, and a drizzle of almond butter
  • Lunch: Quinoa salad with chickpeas, cucumbers, tomatoes, olive oil, and lemon
  • Snack: Apple slices with a handful of walnuts
  • Dinner: Grilled salmon, roasted sweet potatoes, and steamed broccoli
  • Dessert (optional): A square of dark chocolate

By focusing on whole, nourishing foods most of the time, you’ll fuel your body, protect your heart, and still enjoy what’s on your plate.

For more information email info@jthweightloss.com.

Lainie Wolter
Lainie Wolter

Meet the Nutritionist

Lainie Wolter

Hello! My name is Lainie, I’m so excited to join the Journey to Health team as a nutritionist! I have always been interested in the role that nutrition plays in our everyday life. I look forward to helping you on this journey, figuring out how best to fuel YOUR body. In my free time I enjoy traveling, going on walks, playing sports, and spending time with family and friends. I’m here for any questions you may have regarding food, nutrition, meal prepping, grocery shopping, recipe modification, and possible supplements that could fit into your diet.