Heart Healthy Foods That You Can Add To Your Diet

Blogs16 May 2025

Maintaining a healthy heart is essential at every stage of life, but as we age, our cardiovascular system might undergo changes that may increase the risk of heart disease. In order to mitigate these risks, diet plays a pivotal role. Making healthier dietary choices is one of the ways to improve heart health. To enhance cardiovascular health, include food that is good for the heart in your daily meals; this will potentially prevent various heart related issues.

In this blog, we’ll explore the most beneficial foods you can incorporate into your meals to maintain a hearty healthy lifestyle, especially as you age.

Understanding Heart Health After 40

Age-Related Changes

Our cardiovascular systems may undergo changes as we age; this can elevate the risk of heart disease. After 40 with a prolonged unhealthy lifestyle, the walls of the arteries tend to stiffen, leading to higher blood pressure. This stiffening reduces the elasticity of blood vessels, making it more difficult for the heart to pump blood efficiently. Furthermore, as people age, their metabolism can slow down, with reduced muscle mass and increased fat mass which can contribute to weight gain and risk of developing high cholesterol. To counter these effects, it’s crucial to adopt a heart healthy diet that supports the cardiovascular system and prevents disease.

Increased Risk Factors

Common risk factors for heart disease such as high cholesterol, high blood pressure, diabetes, and obesity become more prevalent after the age of 40. These conditions strain the heart and increase the likelihood of developing heart complications. Therefore, it’s essential to adopt a good diet for the heart, filled with nutrient-dense foods, to help manage these risk factors.

By eating healthy food for a healthy heart, you can take proactive steps toward maintaining your heart health.

The Role of Diet & Lifestyle Management in Heart Health

Maintaining a healthy heart is not just about managing your weight; it’s also about choosing foods that nourish your cardiovascular system. Adopting a hearty, healthy lifestyle involves balancing your diet with nutrient-rich foods, exercising regularly, and avoiding excess fat and sugar. You can lower your heart disease risk by consuming a diet that includes plenty of vegetables, fruits, whole grains, nuts, and lean proteins.

Power Up Your Plate: Heart-Healthy Food Groups

1. Nutrients Beneficial for Heart Health

Certain nutrients have been proven to benefit heart health:

● Soluble Fibre:

Soluble fibre, which is abundant in oats, beans, and apples, binds to cholesterol in the digestive tract and prevents its absorption into the bloodstream, helping to lower LDL (bad cholesterol) levels.

● Omega-3 Fatty Acids:

Found in fatty fishlike salmon and mackerel, Omega-3 helps reduce inflammation and lower triglycerides, which are fats in the blood that can increase heart disease risk.

● Potassium:

This vital mineral helps regulate blood pressure by balancing the effects of sodium in the body. Potassium-rich foods include bananas, sweet potatoes, and spinach.

● Antioxidants:

Found in heart healthy fruits such as berries and avocados, antioxidants protect the heart by neutralising harmful free radicals that cause oxidative stress and inflammation.

2. Whole Grains Galore

Whole grains such as oats, quinoa, barley, and brown rice are rich in fibre, particularly soluble fibre, which helps lower cholesterol and manage blood sugar levels. Whole grains improve digestive health, aid in weight management, and reduce the risk of heart disease. The fibre in whole grains binds to cholesterol in the gut, preventing it from entering the bloodstream, making them a vital part of a heart healthy diet. Adding more whole grains to your meals can improve your overall heart health and keep cholesterol levels in check.

3. Nutritious Nuts and Seeds

Nuts and seeds are packed with heart-healthy nutrients such as unsaturated fats, fibre, and omega-3 fatty acids. Almonds, walnuts, flaxseeds, and chia seeds are some of the most beneficial options for heart health. Walnuts, in particular, are considered one of the best fruits for heart health because they contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Regular consumption of nuts and seeds can lower LDL cholesterol, reduce inflammation, and improve blood vessel function, making them great foods good for the heart.

4.  Heart-Healthy Vegetables: Leafy Greens, Garlic, and Onions

Collard greens, spinach, and kale are examples of leafy greens that are rich in essential vitamins, minerals, and antioxidants that promote heart health. These vegetables are packed with potassium, magnesium, and nitrates, which help regulate blood pressure and support circulation. Additionally, their high fibre content aids in lowering cholesterol.

Garlic and onions are also key vegetables for a heart-healthy diet. The sulphur compounds in garlic may help lower blood pressure, reduce cholesterol levels, and enhance overall heart health, while onions are loaded with antioxidants that may help/ support reducing inflammation and oxidative stress. Adding these vegetables to your meals not only boosts flavour but also supports cardiovascular wellness.

5. Add Some Fatty Fish to Your Plate

Fatty fishlike salmon, tuna, and sardines are excellent sources of Omega-3 fatty acids. These healthy fats are known for their anti-inflammatory properties, which help reduce the risk of cardiovascular disease. Omega-3 also lowers triglyceride levels, decreases the risk of abnormal heart rhythms, and can slightly lower blood pressure. Including two servings of fatty fish per week is one of the best ways to consume good food for the heart and support a strong cardiovascular system.

6. Boost Heart Health with Berries and Avocado  

Berries like blueberries, strawberries, and raspberries are rich in antioxidants that combat oxidative stress, a major contributor to heart disease. These antioxidants help reduce inflammation, help maintain cholesterol levels, and support blood vessel health. Avocados, though technically a fruit, are also incredibly heart-healthy due to their high levels of monounsaturated fats and potassium. Both berries and avocados are among the top fruits good for the heart and can easily be added to a variety of meals. Their nutrient-dense properties make them a powerful addition to a hearty healthy lifestyle.

Conclusion

What you eat can make a world of difference when it comes to maintaining a healthy heart. By incorporating more heart-healthy fruits, whole grains, nuts, seeds, fatty fish, and leafy greens into your diet, you can significantly reduce your risk of heart disease. These foods are not only delicious but are packed with nutrients that support cardiovascular health.

Consistently consuming food good for the heart can help maintain cholesterol levels, manage blood pressure, and support overall heart function.

At Right Shift, we’re here to support your health journey every step of the way. With our free meal plan creator, you can design personalised meal plans tailored to your unique needs. Our free health score assessment provides valuable insights into your well-being, while the Shift Store offers resources to help you make informed food choices that align with your health goals. Take the first step today—focus on heart-healthy food groups, and start enjoying the benefits of a stronger, healthier heart!

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