Let’s address the elephant in the room—or, more accurately, the bacon on the plate. If you’re trying to eat heart-healthy, you’ve probably been told at some point that bacon is off the table. And look, we get it. Bacon has a reputation. But here’s the thing: enjoying bacon and taking care of your heart aren’t mutually exclusive. It’s all about the kind of bacon you choose, how much you eat, and what you pair it with.
Nobody’s saying bacon should be its own food group (tempting as that sounds). But with a few smart choices, it can absolutely have a place in a heart-conscious diet and still taste every bit as good as you want it to.
Start With Better Bacon
Not all bacon is created equal, and that matters more than most people realize. A lot of conventional bacon is loaded with artificial nitrates, nitrites, excess sodium, and preservatives that don’t do your heart any favors. When you’re choosing bacon with heart health in mind, the first thing to do is flip the package over and actually read the ingredients.
Wellshire’s Applewood Smoked Dry Rubbed Uncured Bacon is a great starting point. It’s made with simple, clean ingredients: pork, sea salt, cane sugar, celery powder, and white pepper. It also contains no artificial nitrates or nitrites, no fillers, and no mystery additives. That cleaner ingredient list means you’re getting real bacon without the extra stuff your body doesn’t need.
If sodium is a concern—and for heart health, it often is—look for lower-sodium options like Wellshire’s Organic Classic Dry Rubbed Uncured Pork Bacon. It only contains 220mg of sodium, or 10% of your daily intake. This way, you still get that salty, savory flavor you love but without going overboard on sodium.
Portions: A Little Goes a Long Way
Here’s where we have to have the honest conversation. Heart-healthy bacon enjoyment isn’t about eating half a pound in one sitting. It’s about using bacon intentionally as a flavor booster, not the main event.
The good news is that bacon packs so much flavor that a little really does go a long way. One or two strips, chopped or crumbled, can transform an entire dish. Think of it as a seasoning rather than a side—a couple of crispy pieces can make a salad, a soup, or a veggie dish go from “fine” to “incredible” without overloading your meal with sodium or saturated fat.
A practical approach? Cook a few strips at the beginning of the week, crumble them, and store them in the fridge. Then sprinkle a little over different meals throughout the week. For an even easier option, pick up a bag of Wellshire’s Uncured Bacon Bits. With just five simple ingredients—pork, sea salt, cane sugar, celery powder, and spices—you can feel good adding these savory bites to your meals.
It’s All About What You Pair It With
This is where things get fun and where bacon becomes part of a heart-healthy meal rather than working against one. The trick is pairing it with nutrient-dense foods that balance things out.
Leafy greens are bacon’s best friend when it comes to heart health. A big spinach or kale salad with a strip of crumbled bacon, some walnuts, and a light vinaigrette gives you fiber, healthy fats, and antioxidants alongside that smoky flavor. The greens and nuts are doing great things for your heart, and the bacon makes you actually want to eat the salad. Everybody wins.
Avocado and bacon is another powerhouse combo. The heart-healthy monounsaturated fats in avocado pair perfectly with crispy pork bacon—on toast, in a wrap, or just sliced together on a plate. Eggs are another natural partner. A veggie-packed omelet with a strip of turkey bacon on the side gives you protein, healthy fats, and vitamins without turning breakfast into a sodium bomb.
Roasted vegetables are yet another easy win. Brussels sprouts, asparagus, sweet potatoes—toss any of them in the oven and top with a little crumbled bacon when they come out. The veggies bring fiber, potassium, and vitamins to the table, and the bacon brings the flavor that makes everyone reach for seconds.
The Mindset Shift: Enjoy It, Don’t Fear It
Heart-healthy eating isn’t about eliminating everything you love and living on steamed vegetables for the rest of your life. That’s not sustainable, and frankly, it’s not fun. The real key is making smarter choices, including choosing cleaner products, being mindful of portions, and building meals that balance indulgence with nutrition.
Bacon isn’t the villain it’s been made out to be. When you pick the right kind and eat it thoughtfully, it’s just another ingredient in a well-rounded diet. And thankfully, it’s one that happens to make almost everything taste better.
Better Bacon Starts With Better Ingredients
At Wellshire, we believe you shouldn’t have to choose between food that tastes amazing and food that’s made with care. Our uncured bacon products are crafted with simple, clean ingredients so that you can enjoy every bite without worrying about what’s hiding on the label. Browse our full product line and find a better way to bacon.
