Heart health isn’t built overnight—it’s shaped by the small, daily choices we make at the table. The Food Is Medicine approach reminds us that food plays a powerful role in supporting heart function, managing cholesterol, regulating blood pressure, and improving overall quality of life. While genetics and lifestyle factors matter, nutrition remains one of the most effective tools for protecting the heart and building long-term wellness.

As registered dietitian Olivia Thiede, MS, RD, LD, explains, “One of the hardest-working muscles in the body is the heart, and it relies on consistent nourishment to function at its best. Daily meals built around nutrient-dense foods become powerful tools for long-term cardiovascular health.” Her insight reinforces an important truth: heart health is built meal by meal, not through quick fixes.

At the foundation of heart-healthy eating are foods rich in fiber, healthy fats, and essential micronutrients. Making these choices easier and more accessible at the grocery store helps turn intention into action. Whole grains like oats, brown or wild rice, and quinoa support cholesterol management by providing soluble fiber, which helps reduce LDL cholesterol. Beans and lentils offer a dual benefit of plant-based protein and fiber, supporting both heart health and steady blood sugar levels. Fruits and vegetables contribute antioxidants, potassium, and phytochemicals that help protect blood vessels and reduce inflammation—key factors in cardiovascular health. Frozen produce can be just as nutritious as fresh, offering a convenient and accessible way to include fruits and vegetables consistently throughout the week.

Protein choices also play a major role in heart health. Access to convenient, high-quality options can make heart-healthy eating more realistic for busy households. Lean proteins such as chicken, turkey, fish, eggs, and plant-based options support muscle and metabolic health without excess saturated fat. Fatty fish like salmon, sardines, and mackerel are especially beneficial due to their omega-3 fatty acids, which support heart rhythm, circulation, and triglyceride levels. As Gary Teachman, Director of Meat and Seafood, shares, “In our Seafood Department we can cook your selection at the fresh Seafood counter. You choose your fish selection—we will season it for you and steam or grill it while you wait,” making heart-healthy protein both approachable and convenient. When possible and accessible, choosing higher-quality protein sources—such as wild-caught fish, grass-fed beef, pasture-raised poultry, and eggs from pasture-raised hens—can provide healthier fat profiles and greater nutrient density, supporting heart health beyond basic nutrition.

Healthy fats deserve a place on the plate, but the type of fat matters. Highly processed fats such as partially hydrogenated oils, shortening, margarine made with trans fats, and refined vegetable oils commonly found in packaged snacks and fried foods can negatively impact cholesterol levels and cardiovascular health. Replacing these with higher-quality fats makes a meaningful difference.

Oils like extra-virgin olive oil and avocado oil provide heart-healthy monounsaturated fats and antioxidant compounds that support cardiovascular health. As Shelley Hansen, Center Store Sales Manager, notes, “Strack & Van Til offers budget-friendly olive oil brands like HyVee or Pompeian, while also carrying imported options such as Gustare Vita, Madhava, and Alessi. We also offer other healthy alternatives like avocado oil, coconut oil, and grapeseed oil, with brands including HyVee, Chosen Foods, Spectrum, and GrapeOla.” These oils also offer higher smoke points, making them suitable for everyday cooking. Using them for sautéing, roasting, and grilling supports heart health without sacrificing flavor or performance in the kitchen.

Supplements can complement a heart-focused nutrition plan when used appropriately. Omega-3 fish oil may help support cholesterol and circulation, magnesium plays a role in blood pressure regulation and muscle function, and a quality multivitamin can help fill common nutrient gaps. Supplements should be viewed as additions to a balanced diet rather than replacements for whole, nutrient-dense foods.

Heart-healthy meals don’t need to be complicated. Breakfasts like oatmeal topped with berries and yogurt provide fiber and antioxidants. Lunches built around grain bowls with vegetables, lean protein, and healthy fats offer balance and sustained energy. Dinners that pair vegetables, whole grains, and fish or poultry create satisfying meals that support cardiovascular health while fitting easily into everyday routines.

Caring for your heart is about consistency, not perfection. When nourishing foods become a regular part of daily life, they help protect one of the body’s most vital organs. Through thoughtful, intentional choices, food truly becomes medicine—supporting a stronger, healthier heart today and for years to come.