If you’re following a cardiac diet plan due to heart problems or simply want to keep your heart healthy while adjusting your diet to benefit your cardiovascular system, you may sometimes wonder if comfort foods are off-limits. The truth is, when you’re creating your heart disease meal plan, you just have to be careful with the ingredients and make sure that each item you use has a benefit for your heart and blood vessels. For example, instead of a heavy meat-based soup full of artery-clogging cholesterol, try a savory low-fat, high-fiber vegetable soup.

Fall is the perfect time for both soup and vegetables! Local farmers markets are stocked with a wide variety of healthy fruits and vegetables. Not only will your heart benefit, but your immune system and weight will also benefit if you stick to healthy vegetables as the base of your hearty soup. Research has shown that diet can improve heart disease conditions, slowing or stopping the progress of degenerative conditions.

Remember to choose a variety of colors; it is often the pigments in vegetables that have the most beneficial phytochemicals. This is where the antioxidants are found to help keep your arteries clear and your heart strong. Carrots, onions, a few red potatoes, cauliflower, broccoli, a bright red or orange bell pepper, cabbage, beans, corn, peas, and members of the legume family like black beans or garbanzo beans will all provide an incredible dose of vitamins, minerals, and antioxidants. the nutrients your heart and cardiovascular system crave are found in these foods. Use an all-natural, low-sodium, low-fat vegetable broth or chicken broth. People at risk of high blood pressure and atherosclerosis should always be mindful of salt and fat content, keeping them low.

For seasoning the soup, forget about the salt shaker and black pepper. There is a rich world of herbs and spices, many with properties that support digestion and heart health. If you feel like a salty taste, go to the health food store and buy something sweet. These are algae that impart a salty flavor with almost no salt. The rich flavor comes from the minerals in seawater and this is a proven herb for heart health.

There are many herbal salt substitutes that pack the flavor without any artificial chemicals. Lots of garlic and a pinch of cayenne will strengthen both the heart and the entire circulatory system. Hopefully your own garden is full of parsley, thyme, and oregano. All of these are heart-healthy seasonings.

One last word, don’t overcook the soup. The longer vegetables cook, the more nutrients are lost, so keep cooking time to 60 minutes or less. Have a slice of warm whole wheat bread with the soup and a dessert of baked apples and your heart will love you! You’ll be on a great heart disease healthy eating plan!