Eat like a health pro

Smart food choices can help protect your heart and help you maintain chronic conditions like diabetes. All without taking away the flavors you crave. Here's how.

Build a heart-healthy plate

When planning your meals, try to follow these guidelines.

Fill half your plate with produce. Colorful vegetables like broccoli, bell peppers and tomatoes help support both heart health and blood sugar control. Choose whole fruits like berries, apples or oranges, which have fiber and less added sugar. 

Choose whole grains. Brown rice, oatmeal and whole-grain bread have more fiber, which is a heart-healthy nutrient. 

Pick lean proteins. Fish such as salmon and tilapia have healthy fats that support your heart. Chicken and turkey are also smart choices. 

Opt for low-fat dairy. Choose fat-free or low-fat versions of milk, cheese and yogurt. There are often options for no-added sugar — look for those, too. Greek yogurt is a good high-protein, lower-card option.

Cook with heart-healthy oils. Use olive oil instead of butter or shortening. It has healthy fats that can help lower bad cholesterol, which can hurt your heart.  

Use heart-smart cooking methods. Try baking, grilling or steaming your food instead of frying to cut down on added fats. 

Season wisely. Use herbs and spices instead of salt to help keep your blood pressure and blood sugar in check.

Enjoy the benefits of plant-based foods

Eating mostly plant-based foods has all sorts of heart benefits, including reducing blood pressure, cholesterol and inflammation.* It can also help people with type 2 diabetes lower their risk of kidney disease.* Try adding these yummy options to your daily diet.

Beans and legumes like lentils and chickpeas are full of protein and fiber to help keep cholesterol low. They can help keep your blood sugar steady, too.

Nuts and seeds have healthy fats that help your heart and may improve blood sugar control. Some examples include walnuts, cashews, chia seeds and pumpkin seeds. 

Whole grains like brown rice, quinoa and oats give you fiber, which helps keep your heart healthy and your blood sugar in check. Pay attention to portion sizes — about 1/2 cup of cooked grains or one slice of whole-grain bread is a good serving. 

Green leafy vegetables such as spinach, kale and collard greens are packed with vitamins and antioxidants that protect your heart.

Dine out without ditching your goals

Enjoying a meal at a restaurant or ordering takeout doesn’t have to mess up your healthy habits. A little planning can help you enjoy meals away from home and still stay on track. 

Check the menu before you go. You can decide on heart- and diabetes-friendly dishes or plan swap requests ahead of time. 

Ask for changes. These might include: 

• Sauces or dressings on the side
• A side salad or steamed vegetables instead of fries
• Baked or grilled foods instead of fried 

Keep portions in check. Try sharing a dish with a dining partner. Or eat half your order and take the rest home for later. You might even ask for a box when your food arrives so you can pack up half and set it aside before you dig in.

Remember that less is more. It’s okay to splurge on less healthy options sometimes. The key is to enjoy those treats in moderation. Making better choices most of the time helps your heart stay strong.

Make the most of your Extra Benefits Card

You get a monthly benefit amount (allowance) on the Aetna® Medicare Extra Benefits Card to help pay for certain everyday expenses including healthy foods, over-the-counter (OTC) health and wellness items, and more. It’s one simple way your plan helps you live well and feel your best.

Use your allowance

Use your allowance

Easy, healthy recipes to try

Cowboy caviar

This colorful mix of beans and veggies is packed with fiber, plant protein and antioxidants that help support heart health and keep blood sugar steady. The black-eyed peas and fresh vegetables make it a light, refreshing side that's great for your heart and diabetes and management.

Ingredients

• 1 can (15 oz) black-eyed peas, drained and rinsed
• 1 cup diced tomatoes (fresh or canned)
• ½ cup diced bell pepper
• ¼ cup chopped cilantro
• 2 tablespoons lime juice
• 1 jalapeño pepper, seeded and diced (optional)

Directions

In a medium bowl, mix black-eyed peas, tomatoes, diced tomatoes, bell pepper and cilantro. 

Squeeze lime juice over the mixture and toss to coat. 

If using jalapeño, add it to the mixture and stir well. 

Chill for at least 30 minutes to allow flavors to meld. 

Serve as a side dish or with whole grain pita chips.

Stuffed peppers

These hearty stuffed peppers are filled with lean protein, fiber-rich brown rice and nutrient-packed vegetables. They're a comforting meal that's low in saturated fat and can help keep your blood sugar balanced. 

Ingredients

• ½ cup cooked brown rice
• ¾ lb lean ground turkey
• 1 clove fresh garlic, minced
• 4 bell peppers (any color)
• 1 can (14.5 oz) diced tomatoes
• 1 clove fresh garlic, minced
• 1 can (8 oz) tomato sauce 

Directions

Heat oven to 350°F. 

Cook the brown rice according to package instructions. 

Brown the ground turkey in a skillet over medium heat. Add minced garlic and cook until fragrant. 

Wash the bell peppers, cut off the tops and remove seeds and membranes. Stand them up in a baking dish. 

Mix cooked turkey, cooked rice and diced tomatoes in a bowl. Spoon this mixture into the peppers. 

Pour tomato sauce over the stuffed peppers. 

Bake for 45 to 50 minutes, until the peppers are tender. 

Tip: You can also buy precut vegetables for faster prep. 

*FOR HEART DISEASE: American Heart Association. Vegetarian, vegan and meatless meals. Accessed December 11, 2025.

*FOR PLANT-BASED DIET AND DIABETES: American Diabetes Association. Vegan meal planning. Accessed December 11, 2025. 

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