When it comes to keeping your heart healthy, engaging in aerobic exercise such as walking or running on a regular basis is one of the best things you can do. Your food choices play a big role, too! In honor of February being American Heart Health month, I’m sharing some of my top nutrition tips plus a sample day of heart-healthy eating that includes 5 easy, tasty recipes.

Focus on Fiber

Dietary fiber, especially the soluble type, reduces risk for heart disease and stroke by lowering LDL cholesterol (the bad kind). Adults should aim to consume 25 to 38 grams per day for optimal health. Fiber can be found in variety of plant foods, including runner-friendly staples like oatmeal, as well as other whole grains, beans, nuts, fruit and vegetables.

Swap Out Saturated Fats

Replacing saturated fat, typically found in animal foods, with unsaturated fats, typically found in plants, helps lower LDL cholesterol while boosting cardio-protective HDL cholesterol (the good kind.) To reap the benefits of this swap, try cooking with olive and other plant-based oils instead of butter, snack on nuts instead of chips or cookies, and spread mashed avocado onto your sandwiches instead of mayo.

Eat your Omega-3s

This type of polyunsaturated fat is especially beneficial for heart health due to its anti-inflammatory impact. The best food sources of omega-3s include oily fish such as salmon and mackerel, as well as fortified eggs and dairy products. It can also be found in chia seeds, ground flax and walnuts, although the plant form is not as well utilized by the body.

Reduce Sodium

Outside of endurance exercise, when it’s important to replenish this important electrolyte lost in sweat, consuming too much sodium can raise blood pressure and put additional stress on the heart and blood vessels. It might surprise you to learn that most of the sodium in our diets comes not from the salt-shaker, but rather processed foods and dining out. To easily lower your sodium intake, prepare more meals at home so you can control the ingredients and add flavor with herbs, spices, onion and garlic. When selecting packaged and canned items, such as soups, sauces, breads, snack foods and deli meats, read nutrition labels and choose low sodium versions when possible.

Prioritize Potassium

Another key electrolyte, potassium actually works against sodium to reduce blood pressure and provide other heart health benefits. Potassium-rich foods include most fruits and vegetables, as well as beans, legumes and dairy. Bananas and potatoes, widely favored by runners as easily digestible sources of carbs, are especially high in potassium. Maximize your potassium intake by including veggies at your main meals, and aiming for at least two servings of fruit daily.

Amplify Your Antioxidants

Antioxidants are plant compounds that promote health and protect against disease by reducing free radical damage and fighting inflammation. They’re naturally found in colorful fruits and vegetables, especially berries, dark leafy greens like broccoli and kale, and orange/red pigmented produce such as carrots and tomatoes. Coffee, tea, red wine and yes even dark chocolate (the higher the cocoa content, the better!) also contain a class of antioxidants called polyphenols, so enjoy!

Sample Day of Heart-Healthy Eating

Below you will find a full day of meals and snacks that are low in sodium and saturated fat, high in potassium, antioxidants omega-3s and fiber, and packed with flavor! Recipes are designed to serve 2 adults. Multiply and/or adjust portion sizes of ingredients as needed.