HEART HEALTHY DIET GUIDE: EAT CLEAN, SUPPORT YOUR HEART

Heart-Healthy Diet Guide: Real Food Choices for a Healthy Heart.

Heart disease is one of the leading causes of death — but it’s also one of the most preventable. A heart-healthy diet can dramatically reduce your risk of heart disease, lower risk of a heart attack, lower cholesterol levels, and help you maintain a healthy body weight.

This guide explains what we would recommend for heart-healthy eating — the right fats, fruits and vegetables, whole grains, and healthy sources of protein — and how That’s All™ Protein fits seamlessly into a clean, heart-supportive lifestyle.

1. What Is a Heart-Healthy Diet and Why Does It Matter?

A heart-healthy diet is an eating plan, making healthy food choices that supports long-term heart health and helps prevent heart disease. It’s built around nutrient-rich food groups like fruits and vegetables, whole grain products, low-fat or fat-free dairy, lean poultry, legume proteins, and healthy fats such as unsaturated fat from nuts and olive oil.

The American Heart Association and Dietary Guidelines for Americans emphasize on reducing saturated fat, sodium, and added sugar. This helps lower your blood cholesterol level, supports your blood vessels, and reduces your risk of heart attack and risk factor for heart disease.

At That’s All™ Protein, we believe in this same approach — real ingredients, clean nutrition, and balance. Every bar is made with simple, nutrient-dense ingredients like almonds, cacao, and grass-fed whey, designed to fuel a healthy lifestyle and complement your heart-healthy dietary pattern.

Understanding Fats: The Good, the Bad, and the Heart-Healthy

Fat isn’t the enemy — the type of fat is what matters most for heart health.

Saturated fat, found in full-fat dairy products, butter, fatty meats, and tropical oils, can raise LDL (“bad”) cholesterol, a major risk factor for heart disease and coronary heart disease.

Unsaturated fat (especially healthy oils like olive, canola, and avocado) helps lower LDL and improve cholesterol levels.

Healthy fats from nuts, seeds, and fish protect your blood vessels and reduce heart disease risk.

The Mediterranean diet, one of the most studied heart-healthy dietary patterns, replaces saturated fat with unsaturated fat and plant foods, supporting a healthy heart while keeping meals satisfying.

That’s All™ Protein bars contain healthy fats from nuts like almonds, cashews, and peanuts — rich in unsaturated fat and naturally low in sodium. They fit perfectly into a low-fat diet that’s still full of flavor and energy.

Sodium and Cholesterol: Small Nutrients, Big Impact

Too much sodium and cholesterol can undermine your heart-healthy eating efforts. Excess sodium leads to high blood pressure, stressing the blood vessels and increasing disease risk. Elevated cholesterol levels — particularly LDL — contribute to plaque buildup and the development of heart disease.

We will advise you to:

Keep sodium below 2,300 mg/day (ideally 1,500 mg if you have high blood pressure).

Choose low-fat or fat-free dairy and poultry instead of processed meats.

Limit added sugar and processed foods, both of which increase heart disease risk.

That’s All™ Protein bars are naturally low in sodium, contain no added sugar, and use real food to balance protein and fiber — helping you manage dietary goals without sacrificing taste.

The Power of Fruits, Vegetables, and Whole Grains

If you want to reduce your risk of heart disease and support long-term heart health, eat more fruits and vegetables and whole grain foods. They’re rich in fiber, vitamins, and antioxidants that reduce inflammation, support blood cholesterol level, and help you maintain a healthy body weight.

According to the American Heart Association, adults should consume at least 4–5 servings of fruits and vegetables daily and make at least half of all grains whole grain. These foods form the core of every heart-healthy diet and contribute to overall diet quality.

Pairing a bowl of oatmeal or quinoa with a That’s All™ Protein bar for a mid-morning snack adds extra protein, and healthy fats to keep your heart fueled all day.

5. Protein the Right Way: What Dietitians Recommend

Protein supports muscle recovery and satiety — but the source is key to a heart-healthy diet. The dietary guidelines recommend healthy sources of protein such as:

Legumes (lentils, beans, chickpeas)

Poultry and lean meats

Fish (especially fatty fish for omega-3s)

Low-fat or fat-free dairy products

Nuts and seeds

Avoid processed foods and meats high in sodium or saturated fat.

That’s All™ Protein bars deliver a balance of healthy sources of protein — clean grass-fed whey, and nuts — with no added sugar or fillers. They’re a smarter snack option that helps you stay full and aligned with your heart-healthy habits.

Foods to Avoid for Heart Health

Knowing what to avoid for heart health is just as important as knowing what to eat. A dietitian would point out that processed foods, canned or processed foods, and sugary snacks often contain hidden sodium, saturated fat, and added sugar that increase heart disease risk.

Here’s what to limit or skip:

Fried foods and baked goods with trans fats

High-sodium deli meats or soups

Full-fat dairy products and butter

Sugary drinks and refined carbs

Packaged bars with preservatives and seed oils

That’s All™ Protein bars are different: no preservatives, no seed oils, no added sugar, no trans fat and nothing artificial — just clean, heart-healthy foods that are good for your heart and easy to trust.

7. The Role of a Dietitian in Building Your Heart-Healthy Plan

A dietitian provides expert guidance on building a heart-healthy eating style that fits your life. They assess your eating habits, identify foods increasing your risk factor for heart disease, and create a realistic eating plan to help you achieve a healthy body weight.

A dietitian can help you integrate practical swaps:

Use healthy oils instead of butter.

Replace processed foods with whole grain and plant-based foods.

Include That’s All™ Protein bars for balanced snacks instead of sugary treats.

Follow the DASH Diet (Dietary Approaches to Stop Hypertension) if you struggle with high blood pressure.

Working with a dietitian ensures your heart-healthy dietary pattern is personalized, achievable, and effective.

Healthy Lifestyle Habits That Complement Heart-Healthy Eating

A heart-healthy diet works best alongside a healthy diet and lifestyle. Research shows that combining balanced dietary choices with consistent heart-healthy habits dramatically lowers risk of cardiovascular disease.

Exercise: Aim for at least 150 minutes of moderate activity per week.
Sleep: Support recovery and reduce stress, both vital for heart health.
Mindful eating: Build awareness around your food and hunger cues. Choose heart healthy eating.
Stress control: Chronic stress raises blood pressure and impacts heart problems.

Making small changes, like replacing processed foods with a That’s All™ Protein bar, walking daily, and cooking more at home, can significantly reduce your risk of heart disease and improve overall diet quality.

9. How to Read Food Labels and Make Healthy Choices

One of the most valuable heart-healthy habits is learning to read food labels. Look for:

Saturated fat: Keep under 2 g per serving.
Sodium: Under 200 mg per serving.
Added sugar: Less than 5 g per serving.
Whole ingredients: The more the better.

Avoid long lists of artificial additives or “hidden” ingredients — they often appear in processed foods and can damage your heart health.

That’s All™ Protein bars make label reading easy, making sure diet can be easy. Every ingredient — dates, almonds, cashews, cacao, grass-fed whey — contributes to clean nutrition and fits squarely within a heart-healthy dietary framework. Saturated fat is 0 g per serving, Sodium: Under 200 mg per serving, Added sugar is 0 g per serving only whole ingredients,

10. Eating Heart-Healthy Recipes and Meal-Planning Ideas

A heart-healthy diet doesn’t have to be complicated. Try these simple healthy recipes and choose foods or meal ideas a dietitian would approve:

Breakfast:

Oatmeal with banana, low-fat dairy and a That’s All™ Protein bar

Greek yogurt with berries and a That’s All™ Protein bar for on-the-go mornings.

Lunch:

Quinoa salad with legumes, olive oil, and fruits and vegetables.

Turkey sandwich on whole grain bread with avocado for healthy fats.

Snack:

A That’s All™ Protein bar — rich in healthy fats, protein, and fiber.

Sliced cucumber with Thats all Protein Nut Spread or roasted chickpeas.

Dinner:

Grilled poultry with whole grain rice and steamed greens.

Lentil curry with brown rice and plant foods for fiber.

We would call this a balanced heart-healthy eating plan — clean, satisfying, and sustainable.

Key Takeaways

A heart-healthy diet helps prevent heart disease, manage cholesterol levels, and maintain a healthy body weight.
Focus on fruits and vegetables, whole grain, healthy fats, and lean proteins.
Avoid saturated fat, processed foods, and added sugar.
Limit sodium to protect against high blood pressure and cardiovascular disease.
Choose unsaturated fat sources like olive oil, nuts, and healthy oils.
Read food labels and make healthy choices that fit your dietary guidelines.
Build heart-healthy habits that include exercise and mindfulness.
Keep snacks clean — That’s All™ Protein bars offer real ingredients and balanced nutrition ideal for a heart-healthy diet.
Follow expert advice from a dietitian or the American Heart Association to personalize your heart-healthy eating style.
Remember, even small steps — like replacing one processed snack with a That’s All™ Protein bar — can lower risk of heart disease and support a healthy heart for life.

Final Thought

Building a heart healthy diet isn’t about perfection — it’s about progress. It’s about choosing real food over fillers, balance over restriction, and nourishment over noise.

That’s exactly what That’s All™ Protein stands for, healthy foods: