4 Tips to Make a Heart-Healthy Diet Taste Great

When you're told to eat for your heart, it can feel like flavor is the first thing to go. Suddenly, your favorite dishes seem off-limits, and the idea of steamed vegetables and plain chicken becomes the new normal. But here's the good news: a heart-healthy diet doesn't have to be boring. In fact, with a few smart swaps and a little creativity, it can be just as satisfying — and even more nourishing — than the meals you're used to.

We spoke with Amanda Beaver, a registered dietitian at Houston Methodist, about how to make heart-healthy eating feel abundant, joyful, and most importantly, delicious.

1. Think of what you can add to, not eliminate from, your diet

One of the biggest hurdles to eating for heart health is the fear that food will lose its joy. It's a common challenge someone may face after receiving a diagnosis that prompts them to make lifestyle changes.

"The first thing people think of when they feel like they have to go on a heart-healthy diet is that they're going to be eating only steamed vegetables, chicken breast and brown rice," Beaver says. "And that's absolutely not the case. The conversation is not 'What can I take away?' but 'What can I add?'"

Luckily, there are a lot of nutrient-dense foods and flavors we can add to our diet that are beneficial for our heart health.

Add fiber-rich foods

There are two types of dietary fiber, an essential and healthy carbohydrate, our bodies need: insoluble and soluble. Soluble fiber slows digestion, keeps our blood sugar levels steady and traps fat, so the body doesn't absorb it all (which helps lower our bad cholesterol levels). Insoluble fiber helps us stay regular and pass stool easier.

In addition to improving cholesterol levels, fiber can also improve blood pressure. A 2024 review study in Hypertension suggests the minimum daily dietary fiber for adults with high blood pressure should be greater than 28 grams per day for women and greater than 38 grams per day for men, with each extra 5 grams per day estimated to reduce systolic blood pressure by 2.8 mm Hg and diastolic blood pressure by 2.1 mm Hg. Most Americans don't even get 20 grams of fiber in their day, so including more high-fiber foods in our diets can be an easy add.

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Luckily, fruits, vegetables, whole-grain wheat breads and pasta, beans, lentils, nuts and seeds all contain various amounts of fiber. There are endless combinations of dishes you could try to maximize your fiber intake, and Beaver suggests an easy way to start is adding fiber-rich foods to meals you already like.

"So, we're trying to sneak fiber into things that we're already eating," Beaver says. "So, for example, if you're making a soup or chili where it's usually just meat or just veggies, add some beans."

Add high-potassium foods (if you can)

Like fiber, Beaver says most Americans don't consume nearly enough potassium. The American Heart Association says most women should get 2,600 milligrams of potassium a day and men should get 3,400 milligrams a day — most of us get nowhere near that.

The essential mineral is crucial because it helps lower blood pressure by helping flush sodium from the body. It's recommended we get potassium through our diet, not from supplements. Some individuals, however, need to be mindful of their potassium intake.

"Some heart medications can make people retain potassium, and those individuals shouldn't go overboard with their potassium intake and should talk to their doctor about it," Beaver says. "This is also true for people who have kidney disease."

Try not to worry about potassium intake if you aren't in a situation where you should limit your consumption, Beaver emphasizes.

"It's one of the nutrients that most of us aren't getting enough of, so, it's one to put a little bit more focus on," she says. "Potassium is in a ton of different foods, which makes it really easy to incorporate more."

Most of us know bananas are high in potassium, but other foods are good sources as well:

• Melons, such as honeydew or cantaloupe
• Stone fruits, like apricots or plums
• Squashes, such as zucchini, butternut squash and pumpkin
• Leafy greens, such as spinach and Swiss chard
• Nightshades, including tomatoes, potatoes and bell peppers
• Fatty fish and dairy, such as salmon and Greek yogurt

Don't fear fruit

Want an easy way to get these essential nutrients in your day? It could be as simple as adding a healthy smoothie that includes fiber, protein and a healthy fat as a snack or meal replacement.

Low-fat Greek yogurt is a great source of protein and potassium, berries are a great source of fiber, and bananas, which make a smoothie creamy (especially when frozen), provide three grams of fiber and 422 milligrams of potassium. And if you're worried about sugar's role in a heart-healthy diet (more on this later), Beaver says fruit isn't the bad guy it is sometimes made out to be.

"We know that the sugar that comes from fruit isn't something that we really need to worry about because fruits also have antioxidants, vitamins, minerals and fiber," Beaver says. "And when we look at big studies, people who eat fruit, even people with diabetes, tend to have better managed blood sugar levels."

Try plant-based proteins

Plant-based proteins like beans, lentils, tofu and tempeh offer fiber, potassium and other heart-friendly nutrients.

"Beans and lentils have eight or nine grams of protein per half-cup serving," Amanda says. "They're also rich in fiber and potassium, which help lower LDL cholesterol and improve blood pressure."

If you're new to plant-based proteins, she suggests trying them at a restaurant first to get a feel for how they're prepared. And don't worry — you don't have to give up eating meat.

"You can incorporate a little of both into your diet," she says. "It doesn't have to be all or nothing."

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2. Rethink your relationships with salt, fat and added sugar

No, you don't have to completely break up with salt

Salt and fat are often the stars of the flavor show, but they're also the usual suspects when it comes to heart health concerns. Americans consume an average of 3,400 milligrams of sodium per day — far above the 2,300 milligrams recommended by the American Heart Association. And for individuals with high blood pressure, the ideal limit is no more than 1,500 milligrams, which is less than three-fourths a teaspoon of salt.

But if you think the biggest culprit for overconsuming sodium is your saltshaker, you'd be wrong.

"Seventy percent of the salt Americans eat comes from restaurant foods, prepared foods and packaged foods," Beaver says. "The food we cook at home tends to not be the issue."

That's great news for home cooks. By preparing meals yourself, you gain control over what goes into your meals — and how much salt ends up in your food. Beaver recommends measuring salt while cooking to stay mindful, since a teaspoon of salt has the recommended daily max of 2,300 milligrams of sodium (and is well over the limit for those with high blood pressure).

"I would be conscious of how much you're adding while watching how much sodium is in ingredients like broth, so you know how much is in a dish overall," she says. "Any reduction in sodium intake can lead to improvements in blood pressure, so it doesn't mean that you have to go from 100 to 0."

This next part may be hard for you to hear, even though your wallet may rejoice: Beaver says one of the easiest ways to lower your salt intake is to cut back on dining out.

"One thing that we can do is say, 'OK, if I go out to eat five times in a week, can I go four?' And then, go to three until you get to a point that is sustainable for you," Beaver says. "Think of it as not only a way to save money, but also as a way to take better care of our health."

That way, Beaver says that dining out can begin to feel special.

"You can then really enjoy and appreciate it and maybe treat yourself a little bit more than if you're eating out for the majority of your meals," she says.

'Where there's fat there's flavor'

Gordon Ramsay wasn't wrong when he drew attention to the appeal of fat. We just need to be mindful of the fats we choose when eating a heart-healthy diet.

"Not all fats are bad," Beaver says. "Some of the healthiest diets in the world, like the Mediterranean diet, are high in fat, but it's mostly unsaturated fats from sources like olive oil and nuts."

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Cooking fats such as butter, beef tallow, palm and coconut oils are high in saturated fats, which can raise our bad cholesterol and overall risk for heart disease. Beaver says we don't have to completely cut out these fats from our cooking, but they shouldn't be the first thing we reach for when we put the pan on the stove. She recommends sticking with oils high in monounsaturated fats for everyday cooking.

"Olive oil and avocado oil are great options," she says. "They improve LDL cholesterol and are less prone to oxidation, which is better for heart health."

The Dietary Approaches to Stop Hypertension (DASH) diet recommends two to three servings of fat or oil per day. A serving would be considered a teaspoon of cooking oil.

Pay attention to 'Added Sugar'

Sugar might not be part of the classic "salt, fat, acid, heat" flavor framework, but it's still a major player in how we experience food — especially desserts. Sugar, unfortunately, can impact heart health by increasing LDL cholesterol. Most of our sugar intake comes from the added sugar hiding in condiments as well as packaged and prepared foods.

"Major health organizations suggest we limit our added sugar intake," Beaver says. "Looking at a food label, you'll see 'Total Sugars' and 'Added Sugars.' Added sugars are the ones that are added during food processing, like white sugar and corn syrup, and are the ones that tend to be more detrimental to our health."

The American Heart Association recommends women limit added sugars to no more than 100 calories a day (6 teaspoons or 25 grams) men limit them to no more than 150 calories a day (9 teaspoons or 36 grams).

But that doesn't mean dessert is off the table. We can select and adapt desserts to not only satisfy our sweet tooth but also give us an additional nutritional boost. Using fruit-based ingredients like bananas, dates or applesauce can add natural sweetness and a boost of fiber and nutrients to the baked goods we make at home. Fruit paired with sources of protein, such as dates and peanut butter or apple slices and cheese, can also make a tasty dessert.

Beaver also suggests playing around with your favorite recipes to lower the amount of sweetener to see if you can satisfy a craving without sacrificing much flavor.

"One thing we might be able to get away with, depending on the recipe, is reducing the sugar," Beaver says. "My mom and I make a muffin recipe that calls for a half cup of sugar, but we found that a third of a cup doesn't change the taste."

3. Focus on flavor, not just nutrition

So how do you make food taste great without relying on salt? Beaver suggests we experiment!

Use more garlic and onion

Whether fresh, powdered or granulated, using garlic or onion is an easy way to add savoriness to dishes and deepen flavor. Plus, onions are an excellent source of antioxidants to help fight inflammation and boost overall health. Garlic, which was used as medicine in the ancient world, is low-calorie and is a great source of nutrients.

Explore your spice cabinet

Eating a heart-healthy diet is an invitation to explore different herbs and spices to build flavor in your food.

"So many of us have all these herbs, spices and seasonings in our cabinets, and we don't use most of them 90% of the time," Beaver says. "You can add these herbs and spices to dishes, even if the recipe doesn't call for it, and it will add flavor and nutrition."

Beaver suggests that for an Italian dish, you can add some fresh or dried basil, and for a Greek dish, you can add some dried dill.

"Open your spice cabinet and ask yourself, 'Where could I use this one? Where could I use that one?'" Beaver says. "And that's going to help flavor your food while also adding some beneficial antioxidants because herbs and spices, even if they're dried, have some of the highest amounts of antioxidants that we can eat in foods, and all you have to do is sprinkle it on."

Since salt is a flavor enhancer, you may need to use more spices and herbs than a recipe calls for if you're cutting back or eliminating salt from the recipe.

Try salt-free seasoning blends

Not an adventurous cook? That's OK. There's plenty of low-sodium and salt-free seasoning blends, including taco, Italian and Mediterranean blends, that can add flavor.

"There are actually some pretty tasty ones out there," Beaver says. "These are oftentimes one of the easiest things for people to use because you don't have to worry about adding all these different herbs and spices to the dish yourself."

People who are sensitive to potassium due to medications or kidney disease will want to pay close attention to the ingredients of salt substitutes or seasoning blends. Some blends may contain potassium chloride in place of sodium, sometimes in large amounts, which can be harmful in sensitive individuals.

Use more acid in your cooking

Acid is another powerful flavor enhancer. It is used to tenderize, enhance the flavors of other ingredients and bring balance between bitterness and sweetness.

"It amplifies the saltiness of food without actually adding more salt," Beaver explains. "Lemon juice, lime juice, balsamic vinegar — these can all brighten a dish and make it taste more savory."

She recommends adding acid at the end of cooking to preserve its punch.

"If you're making grilled asparagus, a squeeze of lemon at the end can make it taste saltier than if you didn't add it at all."

Consider MSG as a flavor tool

Monosodium glutamate (MSG) has gotten a bad rap over the years, but Beaver says it's time to reconsider.

"Only about 1% of people experience side effects from MSG, and that's at high amounts," she explains. "For most of us, it would be OK to add to our cooking."

MSG contains about two-thirds less sodium than table salt and can add a rich, savory umami flavor. Try using half a teaspoon in a soup, stew or a meat marinade and see how it tastes. A little goes a long way with MSG, so a pinch, or one-fourth teaspoon, can be enough in most dishes.

Switch up your cooking methods

You don't have to steam everything to be heart healthy. Roasting and air frying can caramelize vegetables, bringing out their natural sweetness.

"If you're trying to add more veggies to your diet, try roasting or air frying them," Beaver says. "They'll taste better and still be nutritious. Minerals like potassium and magnesium are preserved during cooking and some nutrients, like vitamin A in carrots, are actually better absorbed when cooked."

Consider the temperature before serving your food

You might not have thought about it before, but the temperature of food affects its flavor.

"When foods are really cold or really hot, we don't perceive sweetness or saltiness as well," Beaver says. "Serving food warm, but not piping hot, can enhance flavor because we can better smell the food."

If you're one to just pull leftovers from the fridge and dig in, you may enjoy them more after a minute or two in the microwave.

Don't eat distracted & your food will taste better

If you've ever been to a fine dining restaurant, you know that flavor isn't just about the ingredients and meal itself. It's also about the atmosphere and how you experience your food. So it might not be shocking to learn that eating a meal standing up over the sink or in front of the TV isn't the most satisfying dining experience.

"We should eat sitting down, and we should look at our food," Beaver advises. "Studies show that when we see our food and focus on it, we feel more satisfied."

This mindful eating approach helps you slow down and enjoy your meal and can even help you eat less without feeling deprived.

"Let's appreciate our food a little more," she says. "It's an evidence-based way to help us become more satisfied and eat a more moderate or mindful portion."

4. Remember food can still be a source of joy

Eating for heart health doesn't mean you have to give up the joy of food. With a few thoughtful swaps, additions and a willingness to try new things, you can create meals that are both nourishing and delicious.

"Try to be open to new things," Beaver says. "Be open-minded and use techniques that can make food taste better, maybe even better than what you were doing before you needed to focus on your heart health."

Ready to start cooking? Your heart — and your taste buds — will thank you.