10 Ways to Improve Your Diet and Lower the Risk of Heart Murmur

2. Increase Your Fruit and Vegetable Consumption

You can protect your heart by eating more fruits and vegetables each day. These foods give you fiber, potassium, and other nutrients your heart needs. They are low in saturated fat and calories. A diet rich in produce can lower cholesterol levels and reduce the risk of heart disease, including heart murmur complications.

Aim for at least five servings a day, which equals about 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables for many adults. Fruit can be added to breakfast with berries on oatmeal or banana on whole grain cereal. At lunch and dinner, half of your plate should include vegetables such as spinach, tomatoes, broccoli, peppers, or green beans.

Whole fruits are better than fruit juice because fiber supports digestion and healthy cholesterol levels. Easy options include apples, oranges, grapes, baby carrots, sliced peppers with hummus, and frozen vegetables for quick meals. Canned products should be selected without added sugar or heavy sauces to better support heart health.

3. Broil and Bake Your Food Instead of Frying

When you fry food, you add extra fat and calories. Oil soaks into the food and raises your intake of saturated and trans fats. Diets high in these fats can increase cholesterol levels and raise the risk of heart disease. Over time, this can place added strain on your heart.

Broiling and baking use dry heat instead of large amounts of oil. These methods cook food at high temperatures and create a crisp texture without deep frying. You still get flavor and texture with less added fat. This approach supports better cholesterol control and overall heart health.

Chicken, fish, or vegetables can be baked on a sheet pan with a small amount of vegetable oil. Herbs, spices, garlic, lemon juice, or vinegar can boost flavor without heavy sauces. Broiling works well for fish fillets and lean meats because excess fat drips away.

4. Drink Water

Water keeps your blood moving at a steady pace. When you drink enough, your heart does not have to work as hard to pump blood through your body. Good hydration supports heart health and can reduce added strain that may worsen heart murmurs or other heart conditions.

Water should replace drinks with added sugar. Sugary beverages can lead to weight gain and increase the risk of high blood pressure. Extra weight and high blood pressure both raise the risk of heart disease. Plain water or sparkling water without added sugar are better choices for daily hydration.

Simple habits can help you drink more water. A refillable bottle, a glass with each meal, water when eating out, and slices of lemon or cucumber for flavor can make it easier. Fluid needs depend on body size, activity level, and climate. Urine that is light yellow often signals proper hydration.

5. Take the Skin Off of Meats Before Cooking

You can lower your intake of saturated fat by removing the skin from meats before cooking. Poultry skin contains much of the fat and calories. When the skin stays on, fat melts into the meat during cooking. Diets high in saturated fat can raise cholesterol and increase the risk of heart disease.

If you have a heart murmur or other heart condition, lowering saturated fat can support overall heart health. Lean cuts such as tenderloin, loin chops, or skinless chicken breast are better choices. Visible fat should be trimmed from beef or pork before cooking to further reduce fat intake.

Grilling, baking, roasting, broiling, or poaching are better options than frying. Cooked meat can rest on paper towels to absorb excess grease. Some meals each week can include beans, lentils, or peas instead of meat. These foods provide protein and fiber with little saturated fat.

6. Eat Fish Once a Week

You can support heart health by eating fish at least once a week. Fish provides protein and omega‑3 fats that may lower the risk of heart disease. Some studies show that regular fish intake is linked to a lower risk of coronary death and other serious heart problems.

Fatty fish such as salmon, sardines, mackerel, trout, and herring contain higher amounts of omega‑3 fats. These fats help control inflammation and may lower triglyceride levels in your blood. High triglycerides can increase the risk of heart disease. A serving is about 3 to 4 ounces of cooked fish, which equals the size of your palm.

Baking, broiling, roasting, steaming, boiling, or microwaving fish are better choices than deep frying. Fish low in mercury should be selected, especially during pregnancy. Heavily processed fish high in salt should be limited.

7. Limit Your Intake of Fats

Fat is part of a healthy diet, but the type and amount matter. Your body needs some fat for energy and vitamin absorption. Too much unhealthy fat can raise cholesterol levels and increase the risk of heart disease. Over time, high cholesterol can strain your heart and affect blood flow.

Saturated fats are common in fatty meats, sausage, bacon, butter, full‑fat dairy, and baked goods such as pastries and cookies. Eating large amounts can raise harmful cholesterol in your blood. Trans fats, found in fried foods, packaged snacks, and some margarines with partially hydrogenated oils, can raise harmful cholesterol and lower protective cholesterol.

Healthier fats should replace unhealthy ones. Olive, canola, or sunflower oil are better cooking choices. Fish, nuts, seeds, and avocados are better options than processed meats or high‑fat dairy products.

8. Limit Your Sodium Intake

Eating too much sodium can raise your blood pressure. High blood pressure forces your heart to work harder and can strain your heart valves over time. Lower sodium intake supports steady blood flow and reduces the risk of heart disease and stroke.

Most sodium comes from packaged, canned, and restaurant foods rather than the salt shaker. Bread, sauces, soups, and processed meats often contain large amounts. Reading the Nutrition Facts label helps you check sodium per serving and total servings. Products labeled low sodium, reduced sodium, or no salt added are better options.

Fresh fruits, vegetables, poultry, fish, beans, and lean meats contain less sodium than cured or processed foods. Canned vegetables or beans should be rinsed under water to remove some salt. Herbs, spices, garlic, lemon juice, or vinegar can replace salt in cooking. Small daily changes help protect your heart.

9. Choose Whole Grains Over Refined Grains

You can support your heart by choosing whole grains instead of refined grains. Whole grains contain the entire kernel, which provides fiber, vitamins, and minerals. Refined grains lose much of this nutrition during processing. Diets rich in whole grains are linked to a lower risk of heart disease and better overall heart function.

Fiber from whole grains helps lower cholesterol and supports steady blood flow. These benefits can reduce strain on the heart and may help lower the risk of complications related to heart murmurs, especially when valve problems are present. Brown rice, whole wheat bread, oatmeal, whole grain pasta, barley, and quinoa are good examples.

Refined grains include white bread, white rice, and baked goods made with white flour. These foods digest quickly and can raise blood sugar. Frequent spikes may increase the risk of weight gain, high blood pressure, and type 2 diabetes. Food labels should list “100% whole grain” or “100% whole wheat” as the first ingredient for the best choice.

10. Limit Added Sugars

You can protect your heart by cutting back on added sugars. Foods and drinks with added sugar provide calories with little nutrition. Too much sugar can lead to weight gain, high blood pressure, and type 2 diabetes. These conditions increase the risk of heart disease and can place extra strain on your heart.

Health experts recommend keeping added sugars under 10% of daily calories. In a 2,000‑calorie diet, that equals about 200 calories or 12 teaspoons per day. Sugary drinks such as soda, fruit drinks, sports drinks, energy drinks, and sweetened coffee or tea are major sources.

Desserts, candy, sweetened cereals, snack bars, and flavored yogurts also add significant sugar. Water should replace sugary drinks whenever possible. Unsweetened tea or coffee and plain milk are better options, and juice should be limited.