The foods we eat have a direct and powerful impact on the health of our heart. Our cardiovascular system thrives when fueled by nutrient-rich foods. 

Eating a healthy diet plays a key role in reducing your risk of coronary heart disease and preventing excess weight gain, lowering your chances of developing diabetes and high blood pressure. A balanced diet not only helps manage weight but also contributes to lowering cholesterol levels, reducing the risk of heart problems and even some cancers.
If you already have a heart condition, it's never too late to make a positive change. A heart-healthy diet can still provide significant benefits, helping to manage symptoms and support overall heart function for better health outcomes.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Related story: What to Eat For A Healthy Heart

 

Ways to Eat Right For A Healthy Heart

We all want to aim for a well-balanced diet, but let’s be real – strict diets are tough to stick with, and often, they miss the mark when it comes to giving your body all the nutrients it needs. Instead of focusing on cutting out specific foods or obsessing over nutrients, think of healthy eating as a big-picture approach. Eating healthily doesn’t have to be complicated or boring. It’s about enjoying a variety of foods in the right portions so your body gets the fuel it needs to thrive.

1. Prioritise whole and unprocessed foods: Foods like oats, quinoa, barley, and brown rice are packed with fibre, which helps lower cholesterol. Whole grains also stabilise blood sugar levels and support healthy blood pressure. 

Choose fresh fruits, vegetables, whole grains, and lean proteins over-processed, prepackaged meals often high in sodium, unhealthy fats, and sugar. Whole foods are nutrient-dense and support overall heart health.

 

Related story: Lifestyle Changes That Can Keep Your Heart Healthy

 

2. Eat more healthy fats: Not all fats are created equal. Omega-3 fatty acids and unsaturated fats, found in fatty fish like salmon, flaxseeds, and walnuts, reduce inflammation, a major contributor to heart disease. These healthy fats also lower triglyceride levels, prevent blood clots, and support heart rhythm. 
Replace saturated and trans fats with healthier options like olive oil, avocado, and fatty fish (salmon, mackerel). These contain unsaturated fats and omega-3s, which help reduce inflammation and support heart function.

 

3. Limit salt intake: High sodium intake is directly linked to hypertension (high blood pressure), a major risk factor for heart disease and stroke. Processed foods and restaurant meals are often loaded with hidden salt. 

Use herbs, spices, and lemon juice to flavour foods instead of salt. Aim to keep your sodium intake below 2,300 mg per day (or lower, if you have high blood pressure), as excess salt can raise blood pressure.

 

Related story: 12 Heart-Healthy Foods to Add To Your Diet

 

4. Eat more fibre: Fibre is essential for maintaining heart health by helping lower cholesterol levels, particularly the "bad" LDL cholesterol, which can clog arteries. Soluble fibre, found in oats, beans, and certain fruits, binds to cholesterol in the digestive system, preventing it from entering the bloodstream. 

Boost your intake of fibre-rich foods like oats, whole grains, legumes, and vegetables. Fibre helps lower cholesterol and improves digestion, contributing to better heart health.’

 

5. Reduce added sugars: Cut down on sugary drinks, desserts, and snacks, which can lead to weight gain, insulin resistance, and increased heart disease risk. Opt for natural sweeteners like fruit or small amounts of honey when needed.

Watch your portion size: Eating too much, even healthy foods can lead to weight gain, which puts strain on your heart. Practice portion control by eating smaller, balanced meals throughout the day and listening to your body’s hunger cues.

 

Related story: 9 Diet Tips to Reduce Heart Risk in People With Hypertension

 

6. Stay hydrated: Drink plenty of water and limit sugary drinks and excessive caffeine. Staying hydrated supports good circulation and overall heart function.

 

7. Snack smartly: Choose heart-healthy snacks like almonds, walnuts, fruit, and yoghurt instead of chips or processed snacks. These options are rich in healthy fats, fibre, and essential nutrients.

 

Related story: 7 Ways To Care For Your Heart

 

Taking care of your heart through your diet doesn't have to feel like a burden. It's all about finding a balance that suits you and making small, lasting changes that will benefit your heart in the long term. By focusing on whole, nutrient-packed foods, keeping an eye on portion sizes, and savouring a variety of delicious flavours, you can actively support your heart health without sacrificing taste. 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.