9 Simple Heart Healthy Changes You Can Make to Your Diet Today!

What is a heart healthy diet?  

A heart healthy diet is a way of eating that promotes cardiovascular health and reduces the risk of heart disease (1). It emphasises nutrient rich whole foods that provide essential vitamins, minerals, antioxidants, and healthy fats while minimising or avoiding foods that can contribute to heart related issues such as processed foods (1).  

It is also important to note that a heart healthy diet is not necessarily a diet, it emphasises the consumption of nutrient rich whole foods while incorporating small changes that are sustainable for the long term. Being more conscious about the type and quantity of foods we eat is a great start to improve overall health and wellbeing.  

Key components of a heart healthy diet:  

1.

Nourish with colourful fruits and vegetables 

Fruits and vegetables contain vitamins and minerals that support heart health. These nutrients can help to maintain healthy blood pressure, regulate cholesterol, and promote overall cardiovascular function. Smoothies are a great way to incorporate more fruits and vegetables into your diet (2).  

2.

Opt for lean proteins 

Choose lean protein sources such as skinless poultry, fish, beans, lentils, and tofu. These protein sources provide important nutrients without excess saturated fats (2). They support muscle health and assist in weight management while also assist in reducing the risk of heart disease. Fatty fish such as salmon, mackerel and sardines are also great sources of protein with approximately 20g of protein per 100g fillet of salmon!

3.

Say yes to healthy fats  

Not all fats are created equal. Focus on consuming healthy fats that are found in avocados, nuts, seeds, and olive oil. These fats can help lower bad cholesterol levels and protect your heart. Fatty fish such as salmon, mackerel and sardines are excellent sources of omega 3 fatty acids which have been shown to lower the risk of heart disease and improve heart health (2). In addition, it is important to be mindful of portion sizes, although these are ‘healthy fats’ 1 serving size is recommended e.g., 1 handful of unsalted nuts.  

4.

Limit sodium intake 

Reducing sodium intake is crucial for maintaining healthy blood pressure. Be mindful of packaged and processed foods that often contain high levels of sodium (2). Opt for fresh, whole foods and use herbs, spices, lemon, garlic, vinegar, and chilli to add flavour to your dishes.  

5.

Whole grains for heart health 

Whole grains such as quinoa, brown rice, whole wheat, and oats can provide complex carbohydrates, fibre and nutrients that can contribute to heart health (2). They can help regulate blood sugar levels and support overall cardiovascular wellbeing.  

6.

Limit processed and trans fats 

Trans fats often found in fried and processed foods can raise bad cholesterol levels and increase the risk of heart disease (2). Check food labels and opt for trans-fat free options.  

7.

Watch added sugars 

Excess sugar consumption has been linked to an increased risk of heart disease (2). Minimise your intake of sugary beverages, sweets, and processed foods. Choose naturally sweet options such as fresh fruits to satisfy your sweet tooth.  

8.

Portion control and mindful eating 

Pay attention to portion sizes to prevent overeating. Practise mindful eating by savouring each bite, eating slowly, and tuning into your bodies hunger and fullness cues (2). As recommended by The Heart Foundation, a heart healthy plate consists of ½ vegetables, ¼ carbohydrates/grains and ¼ protein.   

9.

Hydration matters 

Staying hydrated is essential for heart health (2). Aim to drink plenty of water throughout the day. Herbal teas and infused water are great alternatives to sugary beverages.  

Prioritising a heart healthy diet is a proactive step toward a lifetime of cardiovascular wellness. By incorporating nutrient rich foods, managing portion sizes, and making mindful choices you can nourish your heart and support its optimal function. Remember, small changes overtime can lead to significant improvements in your health and overall quality of life. Your heart deservers the best care, let your diet be your hearts best friend!

It is important to note that individual dietary needs can vary based on factors such as age, activity level and any underlying health conditions. If necessary, consult with a healthcare professional or Accredited Practising Dietitian before making significant changes to your diet.

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References

1. What is heart disease? Heart Foundation [Internet]. heartfoundation-prod.azurewebsites.net. 2019. Available from: https://www.heartfoundation.org.au/bundles/your-heart/what-is-heart-disease

2. The Heart Foundation. Home [Internet]. The Heart Foundation. 2019. Available from: https://www.heartfoundation.org.au