When it comes to taking care of your heart, few things are as powerful as the food you eat every day. According to Dr. Fazal Panezai, a respected cardiologist with a focus on preventive care, heart-healthy eating isn’t about strict dieting—it’s about developing a sustainable and enjoyable approach to nourishing your body.

Rethinking Your Plate

“The key is balance,” Dr. Panezai explains. “You don’t need to give up all your favorite foods, but you do need to be mindful of what fuels your heart best.” A heart-healthy plate, he says, should be colorful and nutrient-dense. That means filling half your plate with vegetables and fruits, one-quarter with whole grains, and one-quarter with lean proteins.

Brightly colored vegetables like carrots, broccoli, bell peppers, and beets are packed with antioxidants that fight inflammation. Whole fruits such as apples, oranges, and berries offer fiber and essential vitamins while satisfying sweet cravings in a healthier way.

Choose the Right Fats

One of the most important shifts Dr. Fazal Panezai recommends is moving away from trans and saturated fats in favor of healthy fats. “Your heart needs fats—but the right kinds,” he emphasizes. Swap out butter, margarine, and fried foods for sources of monounsaturated and polyunsaturated fats like olive oil, avocado, nuts, seeds, and fatty fish.

Fatty fish, such as salmon and sardines, are high in omega-3 fatty acids, which have been proven to reduce inflammation and support heart rhythm. “Try to incorporate these into your diet at least twice a week,” Dr. Panezai advises.

Watch the Sodium

Another silent culprit behind high blood pressure and heart disease is sodium. “Processed foods and restaurant meals are often overloaded with salt,” says Dr. Panezai. He recommends cooking at home more often and flavoring dishes with herbs, spices, lemon, or vinegar instead of relying on salt. Reading nutrition labels is also essential—many packaged items marketed as “healthy” still contain high sodium levels.

Mindful Portions and Eating Habits

Dr. Panezai stresses that how you eat is just as important as what you eat. “Eating slowly and stopping when you’re satisfied, not stuffed, helps regulate weight and digestion,” he explains. Portion control, especially when it comes to calorie-dense foods like nuts, oils, and whole grains, supports healthy weight management—another key factor in cardiovascular health.

Smart Swaps Make a Difference

Heart-healthy eating doesn’t require giving up the meals you love. Dr. Panezai encourages simple swaps: whole-grain pasta instead of white, baked or grilled chicken instead of fried, Greek yogurt in place of sour cream, and water or herbal tea over sugary drinks. “Small changes, repeated consistently, add up to major health improvements,” he says.

The Takeaway

Heart-healthy eating is not about deprivation—it’s about intention. “When you view food as a way to care for your heart and body, it becomes a rewarding lifestyle choice,” Dr. Fazal Panezai says. With knowledge, planning, and a few practical tips, anyone can master the art of heart-healthy eating—and enjoy every bite along the way.