Choosing Heart-Healthy Foods (for Life, not just February)

Coming off the heels of “Dry January” we have February – the month we all focus on heart health. While it’s a good thing to focus on in one particular month, the hope is that we continue on for longer than that, hopefully for life.  Because your life could depend on it!

One of garten’s speakers, Dr. Jeff Wessler (MD MPhil FACC) is a virtual cardiologist, the Founder of Heartbeat Health, and on clinical faculty at Northwell Health.  He was just published in Forbes with an article on “Five 2023 Heart Health Trends For Healthcare Organizations And Health Tech Entrepreneurs To Follow”.  He mentions the lipids of the future and how they are not your grandparents’ cholesterol.  AI technology is now being used to assess coronary plaque buildup in heart arteries, an amazing advancement in cardiovascular health. 

However, it’s important to emphasize that it all begins with you and your heartbeat. The Nutrition Dashboard is another technology based trend companies are keeping an eye on.  It is garten’s answer for companies looking to improve their employees’ heart health – giving you the tools to offer the best food choices within budget to sustain energy and improve well being while at work.  If you could only choose 5 foods to help your heart work as efficiently as possible, what would they be?

5 Foods You will want to Eat for Heart Health and Why


Oatmeal is a great source of soluble fiber which helps to lower cholesterol levels. It is also low in salt and saturated fats, which are associated with high blood pressure and other heart conditions. Oatmeal is an easy and versatile breakfast choice, as you can add a variety of toppings such as nuts, berries, or dried fruits and sweeten it with a touch of honey or maple syrup.


Salmon is a great source of omega-3 fatty acids, which are essential for maintaining good cardiovascular health. Omega-3s have been known to reduce inflammation, lower cholesterol levels, and prevent blood clots. You can prepare salmon in a variety of ways, such as baking, grilling, or even smoking.

Dark Leafy Greens: 

Dark leafy greens, such as spinach, kale, Swiss chard, and collard greens are packed with nutrients that are beneficial for cardiovascular health. These include potassium, fiber, and vitamins A, C, and K. You can incorporate dark leafy greens into salads, soups, and smoothies for an easy and delicious way to get your daily dose of these heart-healthy nutrients.


Nuts are a great source of monounsaturated fats, which help to reduce bad cholesterol levels and lower the risk of heart disease. Nuts are also a great source of plant-based proteins, fiber, and other essential vitamins and minerals. Try adding a handful of almonds, walnuts, or cashews to your daily diet for a crunchy and nutritious snack.


Avocados are packed with healthy fats and are high in antioxidants, which can help to reduce inflammation and protect your heart. They are also a great source of potassium, which can help to regulate blood pressure. Try adding a few slices of avocado to your toast, eggs, or tacos for a delicious way to get your daily dose of heart-healthy fats.

Our Gifts to You this February:

Try this Heart-Healthy Recipe on gartenTV: Peanut Butter Energy Balls

Request this handout for your employees on Tips for Reducing your Salt and Sodium Intake