It’s less about rules and more about building habits that help your heart stay strong—without making food feel like a chore. With a few small tweaks, you can enjoy a balanced, satisfying way of eating that supports your heart and still leaves room for treats.
Choose fats that love your heart
Did you know that when it comes to eating, fat isn’t the enemy. In fact, your body needs healthy fats to function well—and your heart will love them.
Go for:
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Olive oil instead of butter or palm oil
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Avocados as a creamy spread or salad addition
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Nuts and seeds, like almonds, walnuts, flaxseeds, or chia
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Fatty fish such as salmon, mackerel, or sardines (aim for 2–3 times a week)
These fats can help lower LDL (bad cholesterol) and raise HDL (good cholesterol), keeping your arteries happy.
Simple swaps that make a big difference
Wholegrains are packed with fibre, which not only helps keep you full but also supports your digestive health and lowers cholesterol levels. They break down more slowly in your body, keeping blood sugar stable and your energy more even throughout the day.
Try:
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Wholegrain or rye bread
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Brown rice or quinoa
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Rolled oats or bran flakes (rather than sugary cereals)
Bonus tip:
Oats contain a special type of fibre called beta-glucan, which helps reduce LDL (bad) cholesterol. Try overnight oats, porridge, or blending them into muffins. Delicious!
Load up on colourful fruit and veg
Vegetables and fruit are your heart’s best mates. They’re full of antioxidants, fibre, and potassium—a mineral that helps counter the effects of salt and lowers blood pressure.
Easy ways to add more colour:
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Add spinach or capsicum to scrambled eggs
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Keep frozen berries on hand for smoothies or yoghurt
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Toss roasted veggies into a grain salad or wrap
Aim for at least five serves of vegetables and two serves of fruit a day. The more colourful the better—think rainbow on a plate.
Be smart about salt
Salt sneaks into more foods than we realise—especially packaged and processed ones. Too much salt can raise your blood pressure, which is a key risk factor for heart disease. But cutting back doesn’t have to mean sacrificing flavour.
Tips to reduce salt:
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Read labels – look for “low sodium” or “no added salt” options
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Rinse canned beans and vegetables to wash off excess salt from the canning liquid
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Cook more meals at home, where you control the seasoning
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Use flavour boosters like garlic, onion, lemon juice, vinegar, chilli, or herbs rather than salt
Fibre – your heart’s gentle helper
Fibre helps reduce cholesterol, supports gut health, and keeps you feeling full, which can help with healthy weight management—another heart-protective factor.
Fibre-rich foods include:
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Legumes such as lentils, chickpeas, black beans
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Vegetables and fruit (especially with skins on)
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Wholegrains such as oats, barley, buckwheat
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Nuts and seeds
Add beans to soups, use chickpeas in salads, or mash some lentils into your spaghetti sauce for an easy fibre boost.
Make room for movement
Okay, this one’s not exactly about food, but it goes hand in hand. Regular movement helps strengthen your heart, reduce stress, and manage weight and blood pressure. You don’t need to hit the gym; just find something you enjoy.
Ideas to get moving:
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Brisk walks (even 10–15 minutes makes a difference)
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Dancing in the kitchen
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Gardening
Consistency matters more than intensity. Think progress, not perfection.
Hydrate wisely
Staying hydrated helps your heart pump blood more easily. Water is always a great choice, but herbal teas or adding lemon slices, cucumber, or mint to your water can make it more enjoyable.
Try to limit sugary drinks, energy drinks, and too much alcohol, which can put extra stress on your heart.
Sweet treats and comfort foods? Still allowed!
No one wants a life without the occasional dessert or cheesy pasta. The key is balance – what you eat most of the time matters more than the occasional indulgence.
A few tips:
- Enjoy treats mindfully – savour them, don’t rush
- Make healthier versions at home (e.g. banana oat muffins, dark chocolate bark with nuts)
- Share desserts when dining out
- Try fruit-based desserts like baked apples or grilled peaches with yoghurt
- When it comes to chocolate – the higher the cocoa content, the better
Remember: food is about pleasure too, and that’s part of a healthy life.
Build habits, not restrictions
Eating for your heart doesn’t mean sticking to a strict plan or cutting out everything that brings you joy. It’s about gradually building habits that support your long-term wellbeing. The best eating pattern is one you enjoy and can stick with – not one that feels like punishment.
The heart of the matter
Looking after your heart is one of the best things you can do for your future self – and it doesn’t mean giving up the foods you love. With small, sustainable changes, you can enjoy delicious meals that make your heart (and taste buds) happy.
And don’t forget joy, connection, movement, rest, and laughter are just as important to heart health as food.
