Heart-Healthy Nutrition, Hydration, and Habits That Support Performance
Train Your Heart Like You Train Your Body
Training your body takes commitment, consistency, and purpose. The same should be true for your heart. Heart health isn’t just built in the gym or on the run. It’s shaped by what you eat, how you hydrate, and the daily habits you repeat.
Fuel with purpose, stay hydrated, and take care of the muscle that keeps you going.
Heart Health Starts with Fuel
When we think about heart health, movement usually gets the attention. But what you eat and drink every day plays a big role in how your heart performs, recovers, and keeps you moving.
Heart-forward nutrition isn’t about restriction or getting it perfect; it’s about building habits that actually stick.
Why Nutrition Matters for Heart Health
Your heart is a muscle that’s always on duty. It never takes a day off. The way you fuel your body affects:
Blood pressure
Cholesterol
Inflammation
Energy and endurance
Balanced meals and consistent hydration reduce unnecessary strain on your heart. This means it can work more efficiently whether you’re training, working, or just getting through your day.
How to Build a Heart-Healthy Plate
One of the simplest ways to support heart health is by building a balanced plate at each meal. Instead of tracking numbers, use a visual approach.
A Simple Balanced Plate for Heart Health
½ plate: Non-starchy vegetables (leafy greens, broccoli, peppers, carrots)
¼ plate: Lean protein (chicken, fish, eggs, beans, lentils, tofu)
¼ plate: Complex carbohydrates (brown rice, quinoa, oats, sweet potatoes)
Add healthy fats: Olive oil, avocado, nuts, or seeds
For heart health, prioritize:
Fiber-rich carbohydrates
Lean or plant-based proteins (especially fish)
Unsaturated fats
Watch out for excess sodium and added sugars.
Simple, repeatable choices go a long way.
Hydration Supports Heart Performance
Hydration supports circulation, energy levels, and overall heart function. Proper hydration supports:
Circulation
Blood volume
Energy levels
Overall cardiovascular efficiency
A good starting point is to aim for roughly half your body weight (in pounds) in ounces of water each day, adjusting for activity level, climate, and sweat rate.
Think of hydration like your baseline gear check, nothing flashy, but super critical for performance.
Progress Over Perfection
Heart-healthy nutrition is about awareness and consistency, not rules. By paying attention to balanced meals and hydration, you can naturally support heart health while building habits you can sustain long-term.
Small, intentional choices made day after day are what add up.
Put Heart-Healthy Habits Into Practice
The 14-Day Heart-Forward Nutrition Challenge is designed to help turn these ideas into action. Each day focuses on a simple nutrition or hydration habit that supports your heart and your overall health.
No calorie counting, no pressure—just showing up and doing the work one day at a time.
And it’s going on February 2026 in the Nutrition Group.
Want to level up your nutrition game?
Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.