February is American Heart Month, a time dedicated to raising awareness about cardiovascular health and prevention. While heart health is often discussed through the lens of weight loss, restriction, or rigid food rules, research shows that heart-supportive nutrition can — and should — be approached without dieting, shame, or fear around food.
Heart health is not determined by a single number on the scale or by “perfect” eating. Instead, it’s shaped by patterns of nourishment, consistency, access to care, stress levels, genetics, and the quality of your relationship with food.
We want to discuss heart-healthy eating strategies grounded in science, while honoring body diversity, recovery from disordered eating, and the importance of sustainable, compassionate nutrition care. Keep reading!
why a non diet approach to heart healthy eating matters
Traditional heart-health messaging often focuses on:
- Eliminating foods
- Strict “good vs bad” food lists
- Weight-centric goals
- Moralizing eating behaviors
For many people — especially those with a history of dieting, chronic restriction, or eating disorders — these approaches can:
- Increase stress and anxiety around food
- Worsen metabolic outcomes over time
- Disrupt hunger and fullness cues
- Lead to cycles of restriction and rebound eating
Stress itself is a well-documented cardiovascular risk factor. A non-diet, trauma-informed approach prioritizes:
- Adequate nourishment
- Flexibility and inclusion
- Long-term consistency over short-term rules
- Behavior change without shame
Heart health is supported when nutrition feels safe, realistic, and supportive — not punitive.
an additive approach to heart healthy nutrition
Rather than focusing on what to remove from your plate, evidence consistently shows that cardiovascular health improves when we add in key nutrients and supportive eating patterns.
Fiber for Heart and Metabolic Health
Dietary fiber supports heart health by:
- Helping regulate cholesterol levels
- Supporting blood sugar balance
- Feeding beneficial gut bacteria linked to cardiovascular health
Heart-supportive fiber sources include:
- Fruits and vegetables
- Beans, lentils, and chickpeas
- Whole grains (oats, brown rice, quinoa)
- Nuts and seeds
A non-diet approach emphasizes gradual increases and honoring digestive comfort — especially important for individuals with GI sensitivity or eating disorder recovery.
Fats That Support Cardiovascular Function
Not all fats impact the body the same way. Certain fats play a protective role in heart health, inflammation regulation, and hormone production.
Heart-supportive fat sources include:
- Olive oil
- Avocados
- Nuts and nut butters
- Seeds
- Fatty fish (salmon, sardines)
Importantly, fat is essential for satiety, nutrient absorption, and nervous system regulation. Removing or minimizing fat can increase stress hormones and disrupt metabolic health.
Carbohydrates Are Not the Enemy of Heart Health
Carbohydrates are a primary fuel source for the brain and heart. In heart-health conversations, carbs are often unfairly blamed, which can fuel restrictive eating patterns.
From a recovery-aligned perspective:
- Balanced carbohydrate intake supports energy, mood, and blood sugar stability
- Pairing carbohydrates with protein and fat supports cardiovascular and metabolic health
- Enjoyment and cultural relevance matter for sustainability
Heart-healthy eating includes carbohydrates — not fear of them.
the role of micronutrients in heart health
Several nutrients play a critical role in cardiovascular function:
- Potassium: Supports blood pressure regulation
- Magnesium: Involved in heart rhythm and muscle relaxation
- Omega-3 fatty acids: Support inflammation balance and lipid health
- Iron & B-vitamins: Support oxygen delivery and energy metabolism
Rather than supplementing blindly, nutrition counseling can help assess intake patterns, labs, and symptoms to determine individualized needs — without turning nutrition into a control mechanism.
heart health is more than just food
At NourishRX, we always believe in looking at the whole picture. While food can be an important piece of the puzzle, we recognize it is not everything.
Heart health is also influenced by:
- Chronic stress and cortisol levels
- Sleep quality
- Access to consistent meals
- Emotional safety around food
- Social connection
- Medical conditions and genetics
However, we do recognize that supporting heart health often means stabilizing nourishment first, especially for those healing from restriction or disordered eating.
why weight isn't a reliable marker for heart health
Research consistently shows:
- Cardiovascular risk exists across the weight spectrum
- Weight cycling increases cardiovascular risk
- Health behaviors are more predictive than body size alone
A weight-neutral approach focuses on:
- Lab trends
- Blood pressure
- Lipid markers
- Energy levels
- Eating consistency
- Stress resilience
This allows heart-health work to be protective rather than harmful, especially for individuals with eating disorder histories.
Working with a non-diet dietitian allows heart health to be addressed through:
- Personalized, flexible nutrition strategies
- Lab review without fear-based interpretation
- Gentle structure that supports consistency
- Rebuilding trust with hunger and fullness cues
- Nutrition plans that fit real life
Heart-healthy eating should support both physical and mental well-being.
how a dietitian can support heart healthy eating without dieting
For American Heart Month, and beyond, heart-supportive nutrition is most effective when it: is sustainable; allows for enjoyment and flexibility; supports recovery, not restriction; respects body diversity; and evolves with your life and needs.
There is no single “perfect” heart-healthy diet — but there is a way to nourish your heart while maintaining peace with food.
heart health is a long-term relationship, not a 30 day plan
Working with a non-diet dietitian can support heart health in a way that feels safe, empowering, and sustainable, without the stress of restrictive rules or short-term fixes.
At NourishRX, our team looks at the whole picture. We assess your relationship with food, nourishment status, lab values, movement patterns, and lifestyle factors to create an approach that truly supports your heart health and fits into real life.
If you’re feeling exhausted by the dieting roller coaster or overwhelmed by constantly trying to decipher the latest health trends, a non-diet approach may be a better fit.
Get in touch with us today. We accept most major insurance plans, and many clients have coverage for up to 100% of their sessions—making support both accessible and sustainable.
how nourishrx can support you
A Registered Dietitian with over 15 years of experience in the treatment of eating disorders, Ryann Hilton is a passionate advocate for helping individuals heal their relationships with food. She holds a degree in Nutrition & Dietetics from Simmons University and is a Certified Eating Disorder Specialist-Consultant (CEDS-C) through the International Association of Eating Disorders Professionals (IAEDP). She is deeply committed to using evidence-based approaches to offer practical support that reduces overwhelm and fosters long-term healing.
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