Heart-Healthy Diet Checklist

A heart-friendly eating checklist focused on less sodium and saturated fat, more fiber, omega-3 and fruit and vegetables.

Published June 30, 2026

Eat More Fruit & Vegetables

Fill at least half your plate with vegetables and fruit
Aim for a variety of colors across the week
Choose fresh, frozen or no-salt-added canned produce
Add an extra serving of veg to soups, pasta and stir-fries
Snack on fruit or raw veg instead of chips
Produce adds fiber, potassium and antioxidants with little sodium.

Limit Sodium

Cook more meals at home so you control the salt
Compare labels and choose lower-sodium products
Rinse canned beans and vegetables to cut sodium
Season with herbs, spices, citrus and vinegar instead of salt
Go easy on cured and processed meats, broths and sauces
Most dietary sodium comes from packaged and restaurant foods.

Choose Healthy Fats

Cook with olive or canola oil instead of butter
Eat oily fish like salmon, mackerel or sardines once or twice a week
Snack on unsalted nuts and add seeds to meals
Limit fatty and processed meats and full-fat dairy
Avoid fried and packaged foods with artificial trans fats
Unsaturated fats and omega-3s support heart health.

Pick High-Fiber Whole Grains & Legumes

Choose whole-grain bread, pasta and cereals
Start the day with oats or another whole grain
Swap white rice for brown rice, quinoa or barley
Include beans, lentils or chickpeas several times a week
Make whole grain the first ingredient on labels
Soluble fiber from oats and beans can help lower cholesterol.

Cut Added Sugar & Limit Alcohol

Swap sugary drinks for water or unsweetened options
Keep desserts and pastries as occasional treats
Watch for added sugar in sauces, snacks and cereals
Limit alcohol, or avoid it, in line with your provider's advice
Choose plain yogurt and add your own fruit
Excess added sugar and alcohol can affect heart health and weight.

Lasting Heart-Healthy Habits

Watch portion sizes and eat to comfortable fullness
Cook in batches so healthy meals are ready on busy days
Pair eating habits with regular physical activity
Use this printable checklist to stay consistent
Important: this is general information, not medical or dietary advice
Consult your doctor or a registered dietitian for a heart-health plan suited to you.

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A heart-healthy diet checklist is a set of eating habits that support cardiovascular health: limiting sodium and saturated fat, cutting added sugar, and eating more fiber, omega-3 fats, fruit and vegetables. It puts widely recommended heart-health advice into simple daily actions.

Heart-healthy eating is a long-term pattern rather than a quick fix. Building meals around vegetables, whole grains, beans, fish and healthy fats while easing off salty, fried and processed foods can support healthy blood pressure and cholesterol over time.

The printable format makes it easy to keep on the fridge or carry to the store. Save or print the PDF and tick off the habits as you build them into your routine.

This checklist is general information and is not a substitute for personalized care. Because heart health is a medical matter, please talk to your doctor or a registered dietitian about a plan suited to you.

FAQ

What is a heart-healthy diet?

It is an eating pattern that supports cardiovascular health: rich in vegetables, fruit, whole grains, beans, fish, nuts and healthy oils, and lower in sodium, saturated fat, added sugar and ultra-processed foods. The Mediterranean and DASH styles are well-known examples.

How much sodium should I aim for?

Many heart-health bodies suggest aiming for under about 2,300 mg of sodium a day, with an even lower target near 1,500 mg ideal for many adults. Most sodium comes from packaged and restaurant foods, so cooking at home helps.

Which fats are best for heart health?

Favor unsaturated fats from olive oil, nuts, seeds, avocado and oily fish, and limit saturated fat from fatty and processed meats and full-fat dairy. Avoid artificial trans fats found in some fried and packaged foods.

Can I print this heart-healthy diet checklist?

Yes. You can print the checklist or download it as a PDF to keep on the fridge or take shopping, ticking off habits as you adopt them.

Is this medical advice?

No. This is general information aligned with mainstream heart-health guidance, not medical or dietary advice. Heart health is a medical matter — consult your doctor or a registered dietitian for advice tailored to you.