top of page

9 Of The Best Foods To Keep Your Heart Healthy

Along with daily exercise and managing stress, your diet plays a huge role in keeping your heart

healthy. Certain foods are great for your heart and blood vessels; some foods are even key for

reducing the risk of heart disease and other pulmonary problems.

If you’re keen to keep your ticker in tip-top shape, this post is for you! I’ve compiled a handy list of the best heart-healthy foods you can enjoy:

1. Asparagus

Asparagus is high in a nutrient called folate, which is thought to lower the risk of coronary disease

and stroke. It’s also a good source of beta-carotene and lutein; these nutrients are known to be

important for heart health. You can enjoy asparagus in stews and curries, or lightly steamed as a side dish.

2. Beans and pulses

Beans and pulses are nutrition powerhouses, packed with fibre, folate, magnesium and omega-3

fatty acids. Studies have shown eating beans reduces levels of ‘bad’ cholesterol in the blood. What’s more, it’s thought beans lower blood pressure and inflammation, both of which are risk factors for heart disease.

3. Berries

Berries are high in a special type of antioxidant called anthocyanin, which is what gives berries their

dark colour. Anthocyanin is great for your heart because it lowers blood pressure and dilates blood

vessels. In fact, a study has suggested eating more than three servings of blueberries and

strawberries a week could lower the risk of heart attack.

4. Spinach

Spinach is very high in magnesium, which your heart needs to maintain a healthy rhythm. It’s also

packed with beta-carotene and antioxidants, nutrients that are key for heart health. Spinach is super

versatile, too. You can add it to pasta, salads and sandwiches, and even a fruit smoothie!

5. Chia seeds and flaxseeds

Chia and flaxseeds are a good source of omega-3 fatty acids. Omega-3 acids have lots of health

benefits, and they’re great for your heart because they lower cholesterol and blood pressure. It’s

easy to add these seeds to your diet: sprinkle them on yogurt, breakfast cereal or salad, or mix them into dough.

6. Dark chocolate

Great news if you have a sweet tooth: dark chocolate (in moderation) is good for your heart! More

specifically, it protects against the build-up of plaque inside the arteries – a condition that increases

the risk of heart attack and stroke. Dark chocolate also contains nutrients called resveratrol and

cocoa phenols, which help lower blood pressure.

7. Salmon

Oily fish such as salmon, mackerel and sardines are packed with heart-healthy omega-3 fatty acids, and they’re low in saturated fat, too. It’s recommended you eat 2-4 servings of oily fish a week to help reduce the risk of blood clots and boost your circulation.

8. Porridge

Porridge is high in soluble fibre, which can lower cholesterol and reduce the risk of heart disease.

Porridge is also a good source of omega-3 and magnesium, both of which benefit your heart. For a tasty heart-healthy breakfast, why not add berries and flaxseeds to your porridge bowl?

9. Tomatoes

The humble tomato is packed with heart-healthy nutrients such as fibre and folate. Tomatoes are a

great source of potassium too, which helps regulate your heartbeat. What’s more, tomatoes are

loaded with powerful antioxidants that reduce cholesterol.