While exercise plays an important role in building a strong, healthy heart, the food you eat matters too. Your diet can directly influence cholesterol levels, blood pressure, and inflammation.
That doesn’t mean you have to begin eating perfectly or cutting out the foods you enjoy. It’s more about finding a balance that works for you. Frustratingly, with the cost of living continuing to rise, making healthier choices can feel harder when better quality produce often comes with a higher price tag.
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1. Nuts
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Nuts may be small, but they deliver a powerful mix of nutrients that support heart health. Hall explains that all types of nuts provide fibre alongside monounsaturated and polyunsaturated fats, both of which play a role in protecting the heart.
She explains, “Monounsaturated and polyunsaturated fats are essentially plant-based fats in technical terms, and collectively help to reduce inflammation and lower the risk of heart disease, cardiac arrest, and stroke.”
Hall adds, “These fats that nuts contain, in combination with their high fibre content, can also help to reduce LDL (‘bad’) cholesterol and triglyceride levels,” which gives nuts a clear cardiovascular advantage.
Walnuts are especially noteworthy. Hall explains that they contain ALA, a plant-based omega-3, which “has an anti-inflammatory mechanism as it is an antioxidant that protects your body’s cells from damage.”
2. Seeds
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Seeds offer very similar benefits to nuts and are a particularly helpful option for anyone with peanut or tree nut allergies. Hall explains that they are another excellent source of plant-based fats and fibre, both of which support heart health.
Chia seeds and flaxseed stand out thanks to their ALA content. Hall explains that ALA “is the omega-3 fatty acid chain that has specifically been shown to reduce LDL cholesterol,” making these seeds especially valuable when eating for heart health.
She also highlights why omega-3s are so important in the first place. “ALA and omega-3 fatty acids in general have special importance in diet, as our bodies cannot make them on their own; they have to be acquired through food.”
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3. Fatty Fish
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Fatty fish such as salmon, trout, sardines and mackerel are often considered gold-standard foods for heart health. Hall explains that they’re rich in omega-3 fats, particularly two types — EPA and DHA — which are the forms the body can use most easily.
She explains that these fats “are the more active form of omega-3s and can offer more anti-inflammatory benefits as a result.”
Beyond inflammation, Hall says they support the heart and blood vessels directly. She explains that they “can increase the flexibility of arteries and lower blood pressure, which reduces the risk of heart attack and stroke.”
For those who don’t eat fish, Hall notes that these omega-3s can also be found in fortified eggs or supplements. While plant foods do contain omega-3s, she explains that it is “unfortunately difficult to acquire adequate amounts through plant-based sources alone.”
4. Dark Green Vegetables
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Dark green vegetables such as kale, spinach, broccoli and Brussels sprouts offer more than just fibre. Hall explains that this group of vegetables is particularly rich in antioxidants that support heart health.
She explains that they are good sources of “vitamins C and E, carotenoids, glutathione, and lipoic acid,” all of which help protect cells from damage.
Antioxidants play an important role in reducing inflammation, which in turn lowers the risk of heart disease and cardiovascular events such as heart attack and stroke. Hall also notes that, apart from vitamin C, antioxidant availability is increased when these vegetables are cooked.
5. Legumes
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Legumes are among the most practical foods to focus on for heart health. Hall explains that they are a convenient way to increase both plant-based protein and fibre intake.
She also reassures that convenience does not mean compromise. “Legumes can be purchased and cooked from dry, but canned options are certainly valuable as well,” she explains.
However, sodium is something to watch for. Hall advises, “If purchasing canned chickpeas, beans or lentils of any kind, try your best to choose ‘no-salt-added’ or ‘low sodium’ options, to be extra heart-conscious.”
6. Whole Grains
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Whole grains might not sound exciting, but they quietly do a lot of heavy lifting for heart health. Hall explains that their fibre content helps support healthy blood lipid levels.
“The fibre that all of these grain products contain helps to lower LDL cholesterol and triglyceride levels,” she explains, reducing inflammation and lowering the risk of heart attack and stroke.
Whole grains include whole wheat products as well as options like brown rice, wild rice, quinoa, and buckwheat.
7. Soy
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Soy products such as tofu, tempeh, and soy milk provide another way to incorporate plant-based protein into the diet. Hall explains that doing so can support heart health by increasing fibre intake and reducing saturated fat.
Some animal-based proteins are higher in saturated fat, which has been linked to increased LDL cholesterol. Hall explains that saturated fat is “labelled one of the ‘bad’ fats that can increase LDL cholesterol.”
Soy-based foods can be a useful alternative if you are open to not having meat with every meal but still want a good source of protein. That said, not all soy products are created equal. Some processed meat alternatives can also be high in saturated fat, so where possible, it is worth choosing soy in its simpler forms, such as tofu or tempeh.
Hall also points to emerging research around soy’s antioxidant compounds. She explains that “there is promising research to suggest that an antioxidant compound in soy products called isoflavones may have a direct effect on reducing the risk of cardiovascular disease,” while noting that further research is still required.
8. Avocados
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Avocados are a heart-friendly food that packs a mix of soluble fibre and healthy plant fats. Hall explains that soluble fibre “helps to lower LDL (bad) cholesterol and has the added advantage of being easier on your digestive system.”
They also contain monounsaturated and polyunsaturated fats, which Hall says help reduce inflammation, lower LDL cholesterol, and reduce the risk of cardiovascular issues.
9. Olive Oil
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Olive oil is another heart-friendly fat, offering many of the same benefits as avocados. Extra-virgin olive oil is the least processed option, which, as Hall points out, “allows the monounsaturated fats and antioxidant properties of the oil to be better preserved,” helping to keep cholesterol in check and reduce inflammation.
Even the more processed and more budget-friendly versions still have their place. They can handle higher-heat cooking and still provide health benefits. In terms of how much to aim for, Hall notes that “consuming around 20g of olive oil per day is optimal for reaping the cardiovascular benefits.”
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