Heart-Healthy Nutrition: Foods to Eat and Foods to Avoid

Foods Heart-Healthy

for Your Health

Maintaining healthy heart habits and eating a heart-healthy diet can help to protect your cardiovascular health and reduce your risk of a heart attack or stroke. Eating nutritious foods and avoiding certain unhealthy ones can help to support your cardiovascular health.

Heart-Healthy Foods to Eat

To ensure you are eating a heart-healthy diet, try to include the following foods in your meals and snacks:

  • Whole grains: A variety of grains such as oats, wheat, and brown rice.
  • Fruits and vegetables: Fresh and frozen produce provide important vitamins, minerals, and antioxidants.
  • Legumes: Beans, peas and lentils are a great source of protein, fibre, and vitamins and minerals.
  • Nuts and seeds: They are filled with healthy fats and can help to provide your body with omega-3 fatty acids.
  • Fish: Omega-3-rich fish such as salmon and tuna can help to support heart health.
  • Plant-based oils: Like olive oil, canola oil, and avocado oil are heart-healthy fats.

Unhealthy Foods to Avoid

It’s important to limit foods that are high in saturated and trans fat, sodium and/or cholesterol, as these can increase your risk of developing cardiovascular diseases. Try to avoid:

  • Processed and packaged foods: Such as pizza, chips and fried foods.
  • Red and processed meats: Like bacon, sausage and deli meats.
  • Dairy products: High in saturated fat, like whole milk and full-fat cheese.
  • Sweets and desserts: Such as cakes, cookies and ice cream.
  • Sugary drinks: Including sodas, energy drinks, and fruit juices.
  • Trans fat: Found in margarine and some processed snack foods.

By following a heart-healthy diet of mostly nutrient-dense whole foods, you can help to keep your heart healthy and reduce your risk of heart disease. Eating well and maintaining an active lifestyle can help to ensure a long, healthy, and active life!

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