World Heart Day

LANCASTER – World Heart Day on Sept. 29 reminds us that heart disease remains the leading cause of death worldwide, but the good news is that many heart conditions are preventable through lifestyle choices.

Kaiser Permanente Antelope Valley’s Registered Dietitian, Israel Aguilar, shares practical nutrition strategies that can make a real difference for your heart health.

Simple Swaps That Work

“You don't have to completely overhaul your diet to support heart health,” says Aguilar. “Small, consistent changes often have the biggest impact over time. I focus on helping patients make realistic swaps they can actually stick with.”

He recommends starting with cooking oils. “Replace butter or margarine with olive oil when possible and try avocado oil for higher-heat cooking,” Aguilar said. “These changes alone can significantly improve your heart health profile.”

Other simple swaps include choosing whole grains over refined ones, adding nuts instead of chips for snacking, and incorporating more fish into weekly meal planning.

Focus on Adding, Not Restricting 

Many people think heart-healthy eating means giving up everything they enjoy. “I prefer to focus on what we can add to the diet rather than what we need to take away,” explains Aguilar. “When you fill up on nutritious, satisfying foods, there's naturally less room for less healthy options.”

Key foods to include more often:

• Leafy greens and colorful vegetables.

• Fatty fish such as salmon, sardines, and mackerel.

• Nuts, seeds and legumes.

• Whole grains like oats, quinoa and brown rice.

• Fresh fruits, especially berries.

Making It Work in Real Life

“The best heart-healthy diet is the one you can actually follow,” says Aguilar. “I work with patients to find solutions that fit their lifestyle, budget and food preferences. Meal planning doesn't have to be complicated or expensive."

He suggests starting with one heart-healthy meal per week and gradually building from there.

“Batch cooking on weekends, keeping frozen vegetables on hand, and having go-to quick meals prepared can make heart-healthy eating much more manageable,” Aguilar said.

He also emphasized that eating perfectly isn’t the goal. “Consistency matters more than perfection,” Aguilar explained. “Focus on making more good choices than poor ones and be patient with yourself as you develop new habits.”

Take Action:

• Start with one simple swap this week.

• Add one serving of vegetables to your daily routine.

• Choose whole grains when grocery shopping.

• Include fish in your meals twice per week.

To learn more about nutrition services through Kaiser Permanente’s Center for Healthy Living, visitkp.org/centerforhealthyliving. Kaiser Permanente members may also call 1-833-574-2273.