Doctors are highlighting in February, Heart Month in the United States, that improving cardiovascular health doesn't require an expensive dietary overhaul or strict eating rules, just some smart changes.

According to Tara Schmidt of the Mayo Clinic, it's vital to focus on adding healthy foods rather than eliminating them. Small, sustainable changes are key. “'Heart-healthy' or even 'low-sodium' doesn't mean bland,” Schmidt adds. Experts emphasize that small changes are enough and contribute to better health. From cooking with olive oil or other unsaturated fats instead of butter or coconut oil, to swapping sour cream or mayonnaise for low-fat Greek yogurt or cottage cheese, and seasoning food with herbs, spices, or citrus instead of added salt, reports Fox News Digital. They explain that the goal isn't perfection, but rather changes that can be realistically maintained long-term. Essential Heart-Healthy Foods: Fatty fish. Fatty fish, such as salmon and sardines, is rich in omega-3 fatty acids and should be a regular part of the diet. Canned products are affordable and convenient options. Beans and lentils. Beans and lentils are rich in potassium and fiber, essential for heart health. These foods are affordable and can be purchased canned. Whole grains are crucial, especially when replacing processed carbohydrates. Look for options that list "whole grain" in the ingredients. Fruits and vegetables should form the basis of a heart-healthy diet. Frozen varieties are an excellent alternative when fresh ones are unavailable. Nuts and seeds are rich in healthy fats and should be considered as an alternative to salty snacks.

Implementation Strategies

Changes should be gradual and realistic to ensure sustainability. Experts suggest three rules: minimize red meat consumption, include a rainbow of fruits and vegetables every day, and choose foods that are recognizable as “real food.”

Effects of Change

Following healthy eating recommendations, such as a balanced diet rich in fruits, vegetables, whole grains, and lean protein, promotes lasting health benefits.

Cardiovascular benefits. A diet low in saturated fat and sodium reduces the risk of high blood pressure, high cholesterol, and heart disease over time. This translates to less arterial inflammation and better long-term heart function.

Prevention of chronic diseases. Cutting back on ultra-processed foods and sugars helps prevent obesity, type 2 diabetes, and some cancers.

Studies link these habits to an extended life expectancy and a lower incidence of Alzheimer's.

Mental and cognitive health. Nutrients like resveratrol in certain foods protect memory and reduce cognitive decline. Avoiding junk food prevents short-term memory loss and chronic fatigue.

Improved bone and immune health. Higher intake of calcium, vitamin D, and antioxidants strengthens bones, skin, and immune defenses, reducing anemia and cavities. This promotes an active old age without serious nutritional disorders.