Heart disease remains the leading cause of death in the United States, but the early warning signs can appear decades before symptoms develop. That is why it’s important to learn how to mitigate your risk and make improvements to your diet. Many people focus on cholesterol and fat intake when thinking about heart health, but metabolic health, or how well the body processes carbohydrates, also plays a critical role. “Research from Johns Hopkins indicates that every percentage point rise in blood sugar increases the chance of a heart attack by 18 percent, so this is certainly not an area we should ignore,” explained Heather Pierce, registered dietitian with Prisma Health - Blount Memorial Hospital. Understanding how diet affects blood sugar, insulin levels and inflammation can help reduce the risk of heart disease and improve overall metabolic health.
When carbohydrate-rich foods such as bread, pasta, rice and sweets are consumed, blood sugar rises, triggering the release of insulin to help move sugar into cells for energy. However, in people who are insulin resistant, the body does not respond properly to insulin, leading to elevated blood sugar and an increased demand for insulin production. Over time, this can contribute to high blood pressure, inflammation and the production of excessive LDL (bad cholesterol), all of which negatively impact heart health. “Insulin does a lot of great things for us, but when levels remain high, it can be damaging to our overall health,” Pierce said.
Recognizing insulin resistance is important for preventing long-term complications. Some common indicators include excess fat around the midsection, high blood pressure, elevated triglycerides, low HDL (good cholesterol) or a fasting blood sugar above 110 mg/dL. Conditions linked to insulin resistance, such as diabetes, prediabetes and polycystic ovary syndrome (PCOS), are widespread, affecting up to 85 percent of Americans. Despite these concerning statistics, adopting a heart-healthy lifestyle can help manage and even reverse these conditions.
One practical approach to improving metabolic health is the plate method, which emphasizes balanced meals with an intentional order of consumption. “Think of half your plate as non-starchy vegetables like spinach, broccoli, cauliflower or peppers. Then, dedicate a quarter of your plate to lean proteins such as eggs, chicken, turkey or fish,” Pierce recommended. “The remaining quarter can include higher-fiber starches like beans, whole grains, or potatoes with the skin. If you eat proteins and vegetables first, you can slow the rise in blood sugar and naturally reduce the amount of starch you eat.”
Focusing on heart-healthy fats is another key strategy. Monounsaturated fats, found in olive oil, avocados, nuts, and nut butters, should be prioritized over less healthy fats. “I’m okay with using some butter and coconut oil, but it’s best to focus on monounsaturated fats, as they don’t raise bad cholesterol like saturated fats do,” Pierce noted. Additionally, incorporating fatty fish twice a week, replacing salt with herbs and spices, and swapping sweetened beverages for unsweetened options can all contribute to better heart health.
Beyond diet, lifestyle changes such as regular physical activity can have a significant impact. “Even a 10-minute walk after a meal can help reduce blood sugar and improve mood,” Pierce said. Small, consistent changes in eating habits and physical activity can go a long way in reducing the risk of heart disease, improving metabolic health and supporting overall well-being.
For more personalized guidance, speak with your health care provider or a registered dietitian about heart-healthy nutrition and lifestyle changes.
