What to Eat Now for a Healthy Heart

Jane Arlow • March 7, 2021

Did you know that cardiovascular disease causes more than half the deaths in Europe?

That was a cheery little headline, wasn't it?

Well, the good news is that CVD can be prevented through simple lifestyle changes. 

You are at risk if you have high blood pressure; high cholesterol; diabetes; are living with obesity or excess weight (BMI >25); or lead a sedentary lifestyle - about 1 in 5 cases of coronary heart disease are due to physical inactivity. Being more physically active can reduce the risk of heart and circulatory disease by 35%.  

Now, obviously, the last one is the one that I can personally help you with! 

You should aim for at least 150 minutes of physical activity each week or 20-30 minutes each day. Being more physically active can help to: 

· Keep blood pressure at a healthy level 

· Make us feel more energised 

· Improve mood and concentration 

· Achieve a healthier body weight 

· Improve sleep 

Want to move more? Book into a class for free today or email me to find out how I can help you!

And while I am an "informed amateur" on the topic of nutrition, I'm not a qualified dietician or nutritionist. Luckily for me (and you), I have access to people who are! 

Diet really does make a difference!
Diet is one of the most important factors in keeping your heart healthy and even small changes to your diet can make a huge impact in minimising your risk for CVD.

A healthy diet including plenty of vegetables, fruits, a variety of wholegrains, plant proteins, lean meats and fish as well as healthy oils, with limited amounts of alcohol and foods high in fat, sugar and salt, can keep your heart healthy. 

If you're looking to make some changes to your diet, why not check out my Spring Food Reset guide here

Now, let’s look at some of the good choices that we can make around fats, oils, and salt...

What fats should we avoid or eat?

Let's talk fats! 


There are two types: saturated - which are usually sold at room temperature and mostly found in animals; and unsaturated - which are usually liquid at room temperature and mostly found in plant foods.


Saturated fat  is the less healthy type of fat, and is found in: 

- butter, ghee and lard;  

- coconut and palm oil – although they're from plants, they're high in saturated fat;

- red and processed meat; 

- cakes, biscuits and pastries; 

-  high fat dairy foods (cheese, cream, ice cream, whole milk) .


Unsaturated fats are the healthier fats, and are divided into 2 groups:


- Monounsaturated fat – found in vegetable (rapeseed, sunflower) and olive oils, avocado; 

- Polyunsaturated fat – found in walnuts, chia and flax seeds as well as in their oils, oily fish (salmon, mackerel, herring). Oily fish is a great source of long chain omega-3 essential fats, which are great for a healthy heart and blood pressure.


Key Message: Limit your intake of saturated fat as it can increase the amount of “bad” cholesterol in the blood. Choose unsaturated fat instead of saturated as it is better and can reduce “bad” cholesterol and increase “good” cholesterol in the blood. 

How can I reduce the fat content of my diet?

·      Swap butter for vegetable or seed oil-based spreads. 

·      When frying, opt for rapeseed, vegetable, or sunflower oils. Avoid regularly using coconut oil, only use when needed for flavour! 

·     Choose lean cuts of meat – remove visible fat and skin from poultry. 

·      Eat more oily fish to benefit from their healthy omega 3 fats.

·      Choose reduced fat dairy or cheeses with a strong flavour such as Parmesan so less is needed for the same flavour punch.

·      Try baking, steaming or grilling foods instead of  frying.

·      Try measuring your oil with a teaspoon to control how much you are using.

Is salt bad for me?

While salt is important for maintaining general health, too much salt is not good for heart health and can lead to an increase in blood pressure, which in turn can increase the risk of heart disease.


 Adults are recommended to have no more than 5g of salt per day – this is equivalent to approximately 1 teaspoon. 


75% of the salt we consume is already found in pre-prepared foods, with 10% being added during cooking or at the table, and 15% occurring naturally within food.


Look out for “hidden salt”, which be found in condiments, sauces, processed meat (e.g. sausages, ham), some breakfast cereals, pastries and cakes. 


Foods with salt content of over 1.5g salt per 100g or more than 1.8g per serving are considered as high salt.  


Salt is sodium chloride and 1g of salt is equivalent to 400mg of sodium.  A food label showing the sodium value (mg) can be converted to salt (g) by dividing by 400. Alternatively, use this salt converter.

How can I eat less salt in my diet?

·  Substitute salt in cooking with other flavours including garlic, chilli, dried mixed herbs or spices, black pepper, or a squeeze of lemon juice. 

·  Choose a low salt stock cube or reduced salt soy sauce when making soups, sauces, stews or stir fries. 

·  Swap processed meat (bacon, pepperoni, ham, sausages) with white meat (chicken or turkey). 

·  Instead of choosing salted nuts try making your own seasoning! Try roasting with paprika, turmeric, cayenne pepper or even garlic powder. 

·  Swap salted crisps for unsalted popcorn. 

·  Choose tinned fish, vegetables or beans without added salt e.g. choose tuna in spring water instead of brine. 

·  Prepare your favourite meals in bulk in advance means you can simply place into the freezer and defrost at any time. This is a good alternative to a takeaway but remember to check the label of sauces!

What else should we eat for a healthy heart?

Vitamins and minerals are essential components of a healthy diet. So, we should ensure that we eat foods that contain minerals and compounds such as iron, potassium and nitrates. 


Iron: is an important mineral needed to create red blood cells. It helps to carry oxygen around the body. Iron deficiency (the most common nutrient deficiency) can result in anaemia. 


Animal-based sources of iron include: Red meat (beef, lamb and pork) & Liver (but avoid during pregnancy).  


Plant-based sources of iron include: Pulses and legumes (beans, peas and lentils) Nuts and seeds, Tofu, dark leafy green vegetables (broccoli and cabbage), dried fruit such as apricots, figs, dates and fortified breakfast cereals (check the label for salt/sodium content).


Interesting factoid - spinach is not richer in iron than other vegetables! The original researchers put the decimal point in the wrong place.


Plant-based sources of iron are less efficiently absorbed compared to animal-based, however combining plant-based sources of iron with sources of vitamin C can help to increase iron absorption. Drinking tea and coffee at mealtimes can also minimise iron absorption, so it’s best to have these between meals instead.


Potassium: Potassium helps the heart muscle to function. A diet high in potassium but low in sodium (salt) can help reduce blood pressure and decrease risk of heart disease. 


Foods rich in potassium are fruits and vegetables like bananas, avocado, broccoli, brussels sprouts, potatoes and sweet potatoes, legumes like soybeans, black beans, lentils, nuts and seeds, fish and poultry.


Nitrates: Many vegetables are also rich in nitrates. Nitrates from vegetables can help blood vessels to relax, improving blood flow and helping to reduce blood pressure. Vegetables naturally rich in nitrates include beetroot, green leafy vegetables (spinach, kale, rocket, lettuce), celery and radishes.


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