How to Eat for a Healthy Heart and a Healthy Planet

In a world where every choice carries weight, the food on our plates holds power—not just over our health, but over the health of our planet. At Wellow, we believe in embracing habits that are beneficial for both our hearts and our home, Earth. 

On that note, here are some heart-healthy and planet-friendly eating tips, proving that what’s good for us can also be good for the globe.

Heart-Healthy Meets Eco-Friendly

Heart-Healthy Meets Eco-Friendly

Eating for a healthy heart often aligns with choices that support a healthy planet. A diet rich in plant-based foods, whole grains, lean proteins, and healthy fats not only promotes cardiovascular health but also reduces our environmental footprint.

The Power of Plants

The Power of Plants

A study published in the Journal of the American Heart Association found that a plant-based diet significantly reduces the risk of heart disease (Kim et al., 2020). Plants are nutrient powerhouses, packed with fiber, vitamins, and minerals that help lower blood pressure, improve cholesterol levels, and support overall heart health.

From an environmental perspective, plant-based diets have a lower carbon footprint compared to diets high in animal products. The production of plant-based foods generally requires less water, land, and energy, contributing to reduced greenhouse gas emissions. Embracing more fruits, vegetables, legumes, and grains isn't just a win for your heart; it's a victory for the planet.

Sustainable Seafood Choices

For those who enjoy fish, opting for sustainable seafood is key. Fish rich in omega-3 fatty acids, like salmon and mackerel, are excellent for heart health. However, choosing sustainably sourced options ensures that marine ecosystems remain balanced and thriving. Organizations like the Marine Stewardship Council offer certifications and guides to help consumers make choices that support sustainable fishing practices.

Reducing Red Meat Consumption

Research, including a comprehensive analysis in The Lancet (Willett et al., 2019), suggests that reducing red meat consumption can have significant health and environmental benefits. Processed and red meats have been linked to increased risk of heart disease, while their production is resource-intensive, contributing to deforestation, biodiversity loss, and higher emissions. Swapping red meat for plant-based proteins or sustainable fish can contribute to a healthier heart and a greener planet. For those who cherish their steak, opting for grass-fed options from responsible sources can be a more sustainable choice.

The Organic Option

While the debate on the health benefits of organic food continues, its environmental advantages are clearer. Organic farming practices aim to reduce pollution, conserve water, reduce soil erosion, and use less energy. When possible, choosing organic, especially for high-pesticide-risk produce, can support both personal health and environmental well-being.

Your Heart, Your Planet

Eating with your heart and the planet in mind doesn’t require a complete lifestyle overhaul. Small changes, like incorporating more plant-based meals, choosing sustainable seafood, and opting for organic when feasible, can make a significant difference.

As we navigate our dietary choices, let’s remember that each meal is an opportunity to nurture not only our bodies but the world around us. Together, we can create a ripple effect of health and sustainability that benefits our hearts and our planet for generations to come.


  • Kim, H., Caulfield, L.E., Garcia-Larsen, V., Steffen, L.M., Coresh, J., & Rebholz, C.M. (2020). Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults. Journal of the American Heart Association, 8(16), e012865.

Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., ... & Murray, C.J.L. (2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), 447-492.

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