Making small changes for heart-healthy eating

It all starts with making small changes. Make one or two changes at a time. As soon as you are used to those, make another one or two changes. Over time, making a number of small changes can add up and make a big difference in your health.

"When making changes, big or small, set SMART goals! SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound,” says Abbey Lake, RD, CNSC, Lead Clinical Dietitian with St. Joseph’s Medical Center.  “For example, ‘I will replace my afternoon soda with sparkling water on Monday, Wednesday, Friday this week.’ This way you have a plan of action and a goal to meet. Remember, if you fail to plan, you are planning to fail!"

Here are some ideas about how to get started.

  • Choose whole-grain bread instead of white bread.
  • Have a piece of fruit instead of a candy bar.
  • Eat more fruits and vegetables.
    • Start by adding an extra serving of fruit or vegetables to your meals.
  • Switch from 2% or whole milk to 1% or nonfat milk.
  • Eat lean proteins.
    • Choose a variety of protein foods.
    • Heart-healthy proteins include seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, and soy products.
  • Use olive or canola oil instead of butter for cooking.
  • Use herbs and spices.
    • They can add flavor to your food without adding salt.
  • Modify your favorite recipes.
    • Your favorite dishes can still taste good with less fat and calories.

It may take some time to get used to new tastes and habits, but don't give up. Keep in mind the good things you are doing for your heart and your overall health.

© 2025 Ignite Healthwise, LLC. This information does not replace the advice of a doctor.