After a heart attack, it’s a good idea to consider a heart-healthy eating plan that prioritizes whole foods, such as fruits and vegetables, nuts, seeds, legumes, fish, lean meats, and whole grains.

After a heart attack, treatment focuses on preventing a future heart attack or any related complications, like a stroke.

What you eat affects how your body functions, including your heart. Changing eating habits can help reduce your risk of having another heart attack.

Here’s a breakdown of diets that can help and foods that should be limited.

A heart-healthy diet can consist of:

  • fruits and vegetables
  • nuts and seeds
  • beans and legumes
  • fish and seafood
  • whole grains
  • plant-based oils, such as olive oil
  • eggs (you can eat up to six per week)
  • lean meats
  • skinless poultry

These choices are low in saturated fat, sodium, and added sugars. Consuming a diet high in these ingredients may increase your risk of a heart attack.

Canned and frozen veggies and fruits may be used in place of fresh varieties, but look out for added ingredients such as sodium, butter, or sugar. When possible, consume vegetables and fruits in their natural state to get the maximum benefits.

Fish is one of the best foods for your heart, especially certain types. Oily fish is considered best because it’s loaded with omega-3 fatty acids that help reduce triglycerides and inflammation and promote vascular health. Canned versions are also a good option, but choose ones that are packed in water.

Aim to have at least 2 servings of fish per week. Examples include:

  • salmon
  • sardines
  • trout
  • herring
  • mackerel

When it comes to drinks, your best option is water. If you don’t like the taste of plain water, experiment with flavoring it, like slicing a lemon, cucumber, or berry and adding it to your water for some all-natural flavor. You can also drink seltzer or herbal tea.

The main idea is to avoid beverages that are high in sugar and to limit your alcohol intake as much as possible.

If you’re interested in following a more structured eating plan, there are a few different heart-healthy diets to consider.

Remember to consult your doctor when considering making dietary changes. Tell them if you’re planning to try a new diet or eating style or ask for a referral to a registered dietitian who can help you choose an existing diet plan or customize one for you.

The Mediterranean diet

The Mediterranean diet focuses on healthy fats, legumes, fish, beans, and grains, along with lots of fresh vegetables and fruit. Dairy and meat can be enjoyed in moderation.

A recent review of long-term studies points to the cardiovascular benefits of this style of eating, which may help lower your risk of heart disease and stroke.

The Mediterranean diet also focuses on using plant-based oils, like olive oil, in place of butter.

DASH

Dietary approaches to stopping hypertension (DASH) is another eating plan designed to promote heart health by lowering your blood pressure.

Like the Mediterranean diet, the DASH diet focuses on plant-based foods along with lean meats.

Try to make more homemade meals to manage the salt added to your foods, and check the labels of packaged and canned foods for sodium levels.

Overall, DASH is designed to lower blood pressure by naturally reducing your sodium and cholesterol intake, which helps promote heart health.

Plant-based eating

Also known as “plant-forward” eating, a plant-based diet consists of eating little to no meat.

As the name suggests, plant-based eating focuses on fruits and vegetables, along with grains, legumes, and other non-animal food sources.

Research links plant-based eating to promoting heart health and lowering the risk of:

  • cancer
  • stroke
  • type 2 diabetes

Eating less meat means you’ll also be consuming less saturated fat and cholesterol.

As dietary guidance, you’ll want to limit excess sugar, salt, and unhealthy fats. This is especially true after experiencing a heart attack.

The following is a partial list of foods to limit or avoid:

  • fast food
  • fried food
  • canned food (veggies and beans are the exceptions, as long as there’s no added salt)
  • candy
  • chips
  • processed frozen meals
  • cookies and cakes
  • biscuits
  • ice cream
  • condiments such as mayonnaise, ketchup, and packaged dressing
  • red meat (enjoy in limited quantities only)
  • alcohol
  • hydrogenated vegetable oils (these contain trans fats)
  • deli meat
  • pizza, burgers, and hot dogs

For a happy heart, limit your intake of saturated fat. Saturated fat should make up no more than 6 percent of your total daily caloric intake. This is especially crucial if you have high cholesterol.

The American Heart Association (AHA) recommends no more than 2,300 mg per day of sodium and is moving toward a lower limit of 1,500 mg for most adults, especially for those with high blood pressure.

Ask your doctor if caffeinated beverages, like coffee and tea, are appropriate for your heart. Enjoy these drinks in moderation without added cream or sugar.

Your body processes supplements differently than food, so you’re likely to absorb more from actual foods than manufactured pills.

Supplements are generally considered if you’re not getting enough of the nutrients you need from your diet. Your doctor can order tests to check for nutrients in your blood, such as:

  • vitamin D
  • vitamin C
  • vitamin E
  • vitamin Bs
  • magnesium
  • omega-3 fatty acids

If your levels are low, they may recommend supplementation.

Be sure to talk with your doctor before taking any supplements. They can advise you about whether supplements are safe for you to take and, if so, which ones.

Additionally, when taking supplements, check the label and opt for products that have undergone third-party testing.

Nutrition is key to your overall health, especially when it comes to your heart. Aside from eating a nutrient-rich diet, other lifestyle habits can also help promote heart health.

These include:

Eating a nutrient-dense diet is an important part of a heart-healthy lifestyle that can help prevent another heart attack, improve quality of life, and make a positive impact on your outlook.

Talk with your doctor, a registered dietitian, or a nutritionist about ways you can make helpful changes to your eating habits.