February is American Heart Month, and nutrition experts at Shore Medical Center are encouraging the community to take a closer look at everyday eating habits—starting with sodium and dietary fats. According to Kelly D’Agostino, MS, RDN, a clinical dietitian at Shore Medical Center, these two areas can have a significant impact on cardiovascular health.
D’Agostino, who provides nutrition care and education in Shore Medical Center’s Cardiac Rehabilitation program, works closely with patients recovering from cardiac events or managing heart disease. She says many people are surprised to learn how much sodium they consume on a daily basis.
“One thing people may not be aware of is that sodium isn’t just coming from salty foods,” D’Agostino explains. “Bread, cereal, condiments, canned vegetables, and even some sweet foods can contribute a surprising amount of sodium throughout the day.”
While doctors often advise patients to “watch their salt,” D’Agostino notes that excess sodium most often comes from restaurant meals and packaged foods—not the salt shaker at home. Preparing meals at home allows individuals to better control sodium intake while still enjoying flavorful foods.
She encourages skipping the salt shaker and experimenting with herbs and spices such as garlic, onions, pepper, lemon juice, and red pepper flakes. “These ingredients enhance flavor without compromising heart health goals,” she says.
At the grocery store, reading food labels is essential. D’Agostino recommends looking for items labeled “low sodium,” “reduced sodium,” or “very low sodium,” while also paying close attention to serving sizes. “Aim for about 140 to 200 milligrams of sodium per serving,” she advises. “If you eat more than one serving, the sodium can add up quickly.”
Dining out doesn’t have to derail heart-healthy habits. D’Agostino suggests choosing entrées that are grilled, baked, broiled, roasted, or steamed instead of fried, smoked, or blackened. Asking for sauces, gravies, or dressings on the side can also significantly reduce sodium intake.
In addition to sodium, understanding dietary fats is another key component of heart-healthy eating. D’Agostino says fats are often misunderstood and unnecessarily avoided.
“Not all fats are bad for your heart,” she explains. “The key is choosing the right types of fats and limiting the ones that negatively affect cholesterol.”
She points to unsaturated fats as the most heart-healthy option. These fats are typically liquid at room temperature and come in two forms: polyunsaturated and monounsaturated fats. Both help lower LDL cholesterol—the “bad” cholesterol—while providing essential nutrients such as omega-3 fatty acids.
Polyunsaturated fats are found in foods like fatty fish (salmon, tuna, sardines), walnuts, and sunflower seeds. Monounsaturated fats are present in avocados, peanut butter, olive oil, and nuts and seeds including almonds, pecans, and pumpkin seeds.
By contrast, saturated fats are typically solid at room temperature and are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, butter, margarine, and coconut oil. According to the American Heart Association, high intake of saturated fat can increase LDL cholesterol levels and raise the risk of heart disease and stroke.
D’Agostino also advises limiting trans fats, which can raise LDL cholesterol and are often found in fried and ultra-processed foods.
Rather than eliminating foods entirely, she encourages realistic, sustainable changes. Choosing lean cuts of meat, trimming visible fat, removing poultry skin, selecting low-fat dairy products, and using olive oil in place of butter are simple ways to support heart health.
Ultimately, D’Agostino emphasizes balance over restriction. “Small, meaningful changes build confidence and support long-term heart health,” she says—a message central to Shore Medical Center’s Cardiac Rehabilitation program throughout Heart Health Month and beyond.
