NATURAL NEWS

• Aim to consume minimally processed foods 80 percent of the time, allowing flexibility for the remaining 20 percent.
• Drink plenty of water and minimize or eliminate alcohol, which can be toxic to cells.
• Incorporate fiber-filled, anti-inflammatory foods like beans, lentils, fatty fish, nuts and whole grains to reduce cardiovascular risk.
• Use smaller plates, pre-portion meals and avoid eating directly from packages to control calorie intake.
• Keep pre-washed, chopped vegetables ready for quick snacking and store fruit in visible locations to encourage consumption.

In a recent on-camera interview with Fox News Digital, cardiothoracic surgeon Dr. Jeremy London – based in Savannah, Georgia – underscored the profound influence of diet on heart health. Acknowledging that nutritional strategies must be individualized, he emphasized the effectiveness of generalized dietary foundations as a starting point.

Central to London's recommendations is the principle of balance. "If I can eat whole foods 80 percent of the time, that's a win for me," he said, emphasizing reasonable flexibility.

Hydration is another key pillar. London encourages drinking plenty of water and minimizing or entirely eliminating alcohol, which he calls "really toxic to every cell in the body." He framed alcohol as a personal choice – provided individuals are informed of its risks. (Related: FOOD AS MEDICINE: Dark Chocolate and Green Tea ideal for a healthy heart and happy brain.)

Beyond London's insights, cardiologists and reputable health institutions reinforce these guidelines with detailed recommendations. Experts broadly endorse diets rich in fiber-filled, nutrient-dense, anti-inflammatory foods – such as beans, lentils, fatty fish, nuts and whole grains – to reduce cardiovascular risk. The Mayo Clinic also reinforces the inclusion of fruits, vegetables, whole grains, low-fat proteins and healthy fats, while cautioning against sodium, saturated and trans fats and excessive added sugars.

Here are some natural ways to improve your heart health:

Control portion sizes

Overeating – even healthy foods – can lead to consuming more calories than your body needs. To manage portion sizes effectively, consider using smaller plates and bowls to naturally reduce serving sizes. Aim to fill half your plate with vegetables, a quarter with lean proteins and a quarter with whole grains or starchy vegetables. Visual cues can also help: for instance, three ounces of meat is about the size of a deck of cards and one cup of pasta or vegetables is roughly the size of a baseball.

At home, pre-portion meals and set leftovers aside to avoid overeating. When dining out, consider skipping appetizers, ordering half-portions or sharing dishes. Avoid snacking directly from large packages; instead, portion out servings onto a plate. Keeping a food diary or using hand-based visuals can support long-term awareness and control.

Eat more vegetables and fruits

Vegetables and fruits are nutritional powerhouses – rich in vitamins, minerals, fiber and protective compounds, yet low in calories. They help keep you feeling full and reduce cravings for energy-dense foods like cheese, snack foods or meats. To make these staples more accessible, keep pre-washed, cut vegetables on hand for snacking. Store fruit in visible locations for easy access and emphasize vegetables and fruits as the central ingredients in your meals – think salads, stir-fries or fruit-topped dishes.

Choose whole grains

Whole grains deliver fiber and essential nutrients that support heart health and help regulate blood pressure. You can incorporate them into your diet by replacing refined grains with whole foods like quinoa, farro or barley. Aim for at least half of your grain intake to be whole grains. This simple swap can make a meaningful impact over time.

Limit unhealthy fats

Saturated and trans fats contribute to elevated cholesterol levels, atherosclerosis and increased risk of heart disease. Even some "reduced-fat" packaged foods can contain trans fats or unhealthy substitutes. To protect your heart, reduce intake of these risk-laden fats. A smart and wholesome alternative? Ground flaxseed. Rich in fiber and plant-based omega-3 fatty acids, flaxseed can be stirred into yogurt, applesauce or hot cereal to help lower "bad" LDL cholesterol.

Choose low-fat protein sources

Opting for lean protein sources like skinless poultry, cold-water fish, low-fat dairy, legumes and eggs helps reduce saturated fat intake without sacrificing necessary nutrients. Cold-water fish like salmon, mackerel and herring are particularly heart-healthy because they are rich in omega-3 fatty acids, which can lower triglyceride levels.

Plant-based proteins — like beans and lentils – provide fiber, zero cholesterol and excellent nutritional value, making them an especially compelling choice for heart-healthy eating.

According to Brighteon.AI's Enoch, it is crucial to embrace a holistic approach that aligns with natural health principles to maintain optimal heart health. This includes consuming a diet rich in organic, nutrient-dense foods, engaging in regular physical activity and avoiding harmful substances such as processed foods, pharmaceutical drugs and environmental toxins.

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