Recently, I was shopping at Trader Joe’s and found myself comparing food labels. I compared meatballs: Trader Joe’s Chicken Meatballs vs. their Meatless Meatballs. I wondered which of the two options was the better choice from a heart health standpoint, and why?
Debates around diets can be touchy, and frankly, exhausting. Everyone seems to have a strong opinion backed by their favorite study. For this reason, I tend to operate with the mindset that diets are personal, and what works for one person’s lifestyle may not work for another. Certain diet truths tend to be generally accepted: eat plenty of fruits, vegetables, and whole grains, and avoid ultra-processed foods.
That is consistent with the messaging from Johns Hopkins’ Cardiologist, Dr. Roger Blumenthal, who says, “The best diet is the one that works for you.” He goes on to say that a diet low in simple carbohydrates is effective and safe in terms of blood glucose, insulin and cholesterol levels
As for me, I follow a Mediterranean diet, aiming for at least 50% of my meals to be vegetarian, with the remainder balanced between pescatarian and lean protein sources, such as chicken and turkey. After my heart surgery, I avoided chicken and turkey for over a year, but eventually reintroduced them when I found it difficult to meet my protein needs through plants and fish alone. I avoid red meat these days, but I promised my daughter that we’ll eat bacon if we go camping, as unhealthy as it is. Everything in moderation, right?
This article explores food labels and how to evaluate them from the perspective of heart health.
History of the Nutrition Facts Label
According to FoodInsight.org, the Nutrition Labeling and Education Act (NLEA) was signed into law in November 1990, and the standardized Nutrition Facts label made its debut in 1994. The label empowered consumers to make healthier choices than they previously could when nutrition information was required only on foods making a nutrition claim or those fortified with vitamins, minerals, or protein.
Over time, the labels have evolved, enhancing usability and transparency by refining insight into things like added sugars, portion sizes, vitamins and minerals, and % daily value.
Nutrition Labels and Heart Health
What should one focus on when looking at nutrition labels if the goal is to optimize heart health? The Heart Foundation provides good insight into reading nutrition labels from the perspective of heart health, but they fall short of providing specific nutritional guidelines.
The American Heart Association (AHA) goes a step further in helping consumers navigate grocery store aisles and make heart-healthy choices. In 1995, they launched the Heart-Check certification program, which certifies specific food products as heart-healthy. To qualify, products must meet strict nutritional criteria focused on reducing heart disease risk. While guidelines vary slightly by food category, standard packaged foods must meet the following core requirements:
General Nutrient Limits (per serving):
| Nutrient | Heart-Check Limit (per serving) | Why It Matters |
| Total Fat | Less than 6.5g | Keeps overall fat intake in check |
| Saturated Fat | ≤ 1g and ≤15% of total calories | Helps reduce LDL (“bad”) cholesterol |
| Trans Fat | Less than 0.5g; No partially hydrogenated oils | Avoids artery-clogging fats |
| Cholesterol | 20mg or less | Supports healthy arteries and blood flow |
| Sodium | 140–480mg, depending on food category | Aims to lower blood pressure risk |
| Beneficial Nutrients | At least 10% Daily Value of: Vitamin A, C, Calcium, Iron, Protein, or Fiber | Encourages naturally nutrient-dense foods |
These guidelines are designed to encourage foods that are low in harmful fats and sodium, while providing naturally beneficial nutrients. They go into additional detail on their website on specific ingredients to look out for by product category.
Trader Joe’s Chicken Meatballs vs. Meatless Meatballs
Going back to my original question, let’s take a closer look at which is the healthier option when evaluated against the AHA’s Heart Check guidelines:
| Nutrient / Guideline | TJ Chicken Meatballs | TJ Meatless Meatballs |
| Serving Size | 4 meatballs (85g) | 6 meatballs (85g) |
| Total Fat < 6.5g | ❌ 9g | ❌ 7g |
| Saturated Fat ≤ 1g and ≤15% of calories | ❌ 2g | ✅ 0.5g |
| Trans Fat < 0.5g / No PHOs | ✅ 0g | ✅ 0g |
| Cholesterol ≤ 20mg | ❌ 80mg | ✅ 0mg |
| Sodium ≤ 140–480mg | ✅ 300mg | ✅ 470mg |
| ≥10% DV of Beneficial Nutrient (e.g. protein, fiber) | ❌ No fiber, protein only | ✅ 15g protein, 2g fiber |
As you can see, the Meatless Meatballs meet more AHA criteria and are generally the heart-healthier option. The Chicken Meatballs exceed limits in fat, saturated fat, and cholesterol, and don’t meet the beneficial nutrient requirement.
Even so, the Chicken Meatballs may still be the better option for some, depending on their goals, needs, and dietary context. They offer a slightly higher amount of complete, animal-based protein with greater bioavailability. This can be especially beneficial for athletes, active individuals, or older adults who require more high-quality protein to support muscle maintenance and recovery. The chicken version is also lower in carbohydrates, slightly lower in sodium, and may contain fewer processed ingredients. For those prioritizing protein quality, satiety, or following a lower-carb or minimally processed diet, the chicken meatballs may be a more suitable option.
Making Heart-Smart Choices
As you can see, what works for one person may not work for another. While the AHA’s Heart Check guidelines provide important insight into the heart-healthiness of a given product, they should be viewed as guidelines rather than hard rules. To reiterate Johns Hopkins’ Cardiologist, Dr. Blumenthal, the best diet is “the one that works for you.” I typically opt for the meatless meatballs, but, as mentioned, I have added chicken to my diet to provide complete protein and to add variety.
What about you? I would be curious to hear what works for you. Feel free to leave a comment below.