When we talk about a healthy heart, many things come down to what we put on our plate every day. There’s no need for complicated diets or hard-to-follow rules. Most of the time, small and consistent changes make the difference.

Below you’ll find a list of 10 foods that really help the heart — simple, clear, and easy to put into practice.


1. Green vegetables
Spinach, lettuce, kale, broccoli. They are full of vitamins and fiber that help blood pressure and blood vessels. An easy rule is: put two handfuls of vegetables next to your main meal.

2. Fruits
Apples, citrus fruits, berries, pears, plums. They are natural “sweet” options and help lower cholesterol.
Choose fruits as a snack instead of cookies or cakes.

3. Whole grains

Oats, brown rice, whole wheat bread, quinoa.
They have more fiber than white options and help lower cholesterol and maintain steady energy. If the label says “whole” at the beginning, it’s a good choice.

4. Legumes
Beans, lentils, chickpeas, peas. They are very nutritious, affordable, and keep you full. In addition, they reduce the risk of heart disease. You can start simply: a lentil soup, a hummus, or a bean stew.

5. Fatty fish
Salmon, mackerel, sardines, herring, trout. They contain omega-3, healthy fats for the heart and blood vessels. Two servings per week are enough.

6. Nuts and seeds
Walnuts, almonds, chia seeds, sunflower’ or pumpkin’ seeds. A handful of nuts per week can reduce the risk of cardiovascular disease. Choose varieties with no added salt.

7. Vegetable oils
Olive oil, rapeseed, sunflower, or sesame. They are a better choice than butter or cream. Cold-pressed oils also provide antioxidants.

8. Avocado
Provides healthy fats, fiber, and potassium. It can replace mayonnaise or melted cheese on a sandwich. It’s creamy, tasty, and helps lower ‘bad’ cholesterol.

9. Low-fat dairy
Milk, yogurt, cheeses with less fat. They provide calcium and protein, but without excess fat. Be careful with yogurts that have a lot of sugar — plain ones are the best.

10. Eggs
They are nutritious and easy to use. Most people can eat up to 6 eggs per week without any problems. The important thing is how we cook them: boiled, poached, or in a simple omelet.

What should we reduce?

  • Salt. Most processed foods contain a lot of salt. Cook at home more often and use herbs and spices.
  • Sugar. Sodas, sweets, and cereals with a lot of added sugar increase the risk of heart disease. Choose fruits or unsweetened snacks.
  • Saturated fats. Butter, cream, processed meat, fried foods. Try to limit them and use vegetable oils instead.
  • Alcohol. In large amounts, it raises blood pressure and triglycerides. Moderation makes a difference.

Conclusion
A healthy heart is maintained with simple choices made every day: more vegetables, fewer processed foods, healthy fats instead of those from animal products, and as little sugar as possible. It doesn’t have to be perfect — what matters is to provide constancy.

Bibliography:

1.National Heart, Lung and Blood Institute, [online] accessed at: https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods

2.Heart Foundation – Guide to eating for a healthy heart, [online] accessed at: https://www.heartfoundation.org.nz/wellbeing/healthy-eating/eating-for-a-healthy-heart

3.American Heart Association, [online] accessed at: https://www.heart.org/en/news/2023/04/27/heres-how-10-popular-diets-scored-for-heart-health