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Five foods to boost your heart health

Five foods to boost your heart health

Maintaining a healthy heart is essential for overall wellbeing. The good news? Small dietary changes can significantly boost your cardiovascular health. This article explores five heart-healthy foods and offers practical tips for adding them to your meals.

Why is diet important for heart health?

Your diet plays a crucial role in keeping your heart strong and healthy. The right foods can help lower cholesterol, reduce blood pressure, and prevent inflammation – all key factors in reducing the risk of heart disease. Research confirms that certain foods provide the nutrients your heart needs to thrive.

Guidance from the NHS and leading UK heart charities highlights three core ideas for better heart health through food:

  • Cut back on saturated and trans fats from foods such as fatty cuts of meat, butter, ghee, pastries and many takeaway meals, as these can raise LDL (“bad”) cholesterol.
  • Use more unsaturated fats from olive oil, rapeseed oil, nuts, seeds, avocados and oily fish, which can help improve cholesterol patterns when they replace saturated fat.
  • Aim for at least five portions of fruit and vegetables a day, plus regular whole grains, beans and lentils to add fiber and support healthy cholesterol and blood pressure.

The five foods below fit well with this advice and are easy to build into everyday meals without needing a "perfect" diet.

Foods that may support your heart health

1. Oily fish: Nature’s Omega-3 powerhouse

Why it helps: Rich in omega-3 fatty acids, oily fish like salmon, mackerel, and sardines help reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias.

How to include it:

  • Grill or bake salmon with a squeeze of lemon and a sprinkle of herbs for a quick, heart-healthy dinner.
  • Add canned sardines to a Mediterranean salad with olives, tomatoes, and cucumber.
  • Try making a smoked mackerel paté by blending mackerel with low-fat cream cheese and lemon juice for a nutritious snack or sandwich filling.
  • Incorporate fish into stews or soups, like a warming fish chowder or a spicy fish curry.

If you do not eat fish, you can still include omega-3 by using plant sources such as ground flaxseeds, chia seeds, walnuts and rapeseed oil. These provide a different type of omega-3 (ALA) which still contributes to general heart health, although it does not act in exactly the same way as fish-derived omega-3.

2. Leafy greens: a nutritional boost

Why they help: Leafy greens such as spinach, kale, and Swiss chard are high in vitamins, minerals, and nitrates, which improve blood flow and reduce arterial stiffness.

How to include them:

  • Blend spinach into a morning smoothie along with frozen berries and a banana for a nutrient-packed start to your day.
  • Use kale as a base for hearty salads, massaging it with olive oil and lemon juice to soften the leaves.
  • Add Swiss chard or spinach to pasta dishes, lasagnas, or casseroles to increase your vegetable intake.
  • Make a green pesto using kale or spinach, garlic, olive oil, and nuts, and toss it with whole-grain pasta or spread it on toast.

The British Dietetic Association notes that people who eat plenty of fruit and vegetables, including leafy greens, tend to have a lower risk of heart and circulatory disease. Fresh, frozen and canned (with no added salt) all count towards your “5-a-day”.

3. Nuts and seeds: tiny but mighty

Why they help: Packed with healthy fats, fibre, and antioxidants, nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds support healthy cholesterol levels and reduce inflammation.

How to include them:

  • Sprinkle chia seeds or flaxseeds over yoghurt, oatmeal, or smoothie bowls for added texture and nutrition.
  • Snack on a handful of almonds or walnuts for a heart-healthy energy boost between meals.
  • Add crushed nuts to baked goods like muffins or banana bread to incorporate heart-friendly fats.
  • Use ground flaxseeds as an egg substitute in vegan recipes or mix them into soups and stews for a nutritional boost.

Plain, unsalted nuts provide mainly unsaturated fat, plant protein, fibre and plant sterols, all of which can help lower LDL (“bad”) cholesterol when they replace snacks high in saturated fat such as crisps, chocolate or pastries.

4. Whole grains: sustained energy for your heart

Why they help: Whole grains like oats, quinoa, and brown rice are rich in fibre, which helps lower LDL (bad) cholesterol and improve overall heart health.

Oats and barley contain a type of soluble fibre called beta glucan, which can help reduce LDL cholesterol when eaten regularly as part of a balanced diet. Replacing refined grains with whole-grain options also helps you feel fuller for longer and can support healthy weight management, which further benefits your heart.

How to include them:

  • Start your day with a bowl of porridge topped with fresh fruit, nuts, and a drizzle of honey.
  • Substitute white rice with quinoa or farro in salads, stir-fries, or as a side dish.
  • Choose whole-grain bread and pasta over refined versions, pairing them with nutrient-rich toppings like avocado or hummus.
  • Bake with whole-grain flours to make healthier versions of your favourite cakes, pancakes, or breads.

If you are increasing fibre for the first time, do it gradually and drink enough water to reduce the chance of bloating or discomfort. If you have a gut condition or follow a medically advised low-fibre diet, speak to a healthcare professional before making big changes.

5. Berries: sweet and heart-healthy

Why they help: Berries such as strawberries, blueberries, and raspberries are loaded with antioxidants that combat oxidative stress and reduce inflammation, two factors linked to heart disease.

They also provide fibre, vitamins and natural colour compounds (polyphenols) that may help protect blood vessels and support healthier cholesterol patterns as part of an overall balanced diet.

How to include them:

  • Add fresh or frozen berries to smoothies for a refreshing and antioxidant-rich drink.
  • Mix them into plain or Greek yoghurt for a simple and nutritious dessert.
  • Use berries as a topping for whole-grain cereal or porridge to add natural sweetness.
  • Make a homemade berry compote by simmering mixed berries with a little water and honey, and use it as a topping for pancakes or toast.
  • Create a berry salad by combining different types of berries with a sprinkle of mint leaves for a refreshing snack or dessert.

Practical tips for heart-healthy eating

Incorporating these foods into your diet is easier than you think. Here are some tips to get started:

  • Plan your meals: Prepare weekly menus featuring heart-healthy ingredients to ensure balanced and varied meals.
  • Snack smart: Keep nuts, seeds, and fresh berries on hand for quick, nutritious snacks.
  • Cook creatively: Experiment with recipes that include whole grains, leafy greens, and oily fish to keep meals interesting and enjoyable.
  • Read labels: Choose minimally processed foods to maximise nutritional value and avoid hidden sodium or trans fats.
  • Batch cooking: Prepare larger portions of heart-healthy dishes, such as soups, stews, or casseroles, and freeze them for convenient meals during busy days.
  • Explore international cuisines: Incorporate Mediterranean, Japanese, or other heart-friendly cuisines into your meal plan for diverse flavours and nutrient-rich ingredients.
  • Use heart-healthy oils: Opt for olive oil, avocado oil, or other unsaturated fats for cooking and dressings.

Small, consistent changes tend to work better than short bursts of “perfect” eating. Even one or two swaps a day – like choosing whole-grain bread instead of white, or a handful of nuts instead of crisps – can support your heart over time.

Check your heart health

Understanding your heart’s specific needs can guide better dietary and lifestyle choices. MyHealthChecked’s Cholesterol Profile Blood Test provides a snapshot of important markers, including HDL (“good”) cholesterol, LDL (“bad”) cholesterol, total cholesterol, non-HDL cholesterol, triglycerides and your total cholesterol: HDL ratio. These results give a clear picture of how your cholesterol balance may be affecting your heart health, helping you and your healthcare professional decide whether lifestyle changes, repeat testing or further review are needed.

Similarly, MyHealthChecked’s Heart Profile Blood Test provides a snapshot of key indicators, such as cholesterol levels and inflammatory markers. These results offer a detailed view of your current cardiovascular health, enabling targeted actions to improve or maintain it. With these tests, you can take proactive steps toward a healthier, more informed lifestyle, tailored specifically to your heart’s needs.

Frequently asked questions

1. What are the best heart healthy foods to eat most days?
A mix of vegetables, fruit, whole grains, beans, nuts, seeds and healthier fats such as olive oil or rapeseed oil supports long-term heart health. These foods provide fibre, vitamins, minerals and unsaturated fats that help keep cholesterol and blood pressure in a healthier range.

2. Can I lower high cholesterol with food changes alone?
Diet can have a strong impact on cholesterol, especially if you reduce saturated fat, use more unsaturated fat and increase fibre from whole grains, beans, nuts, seeds, fruit and vegetables. Some people still need medication because of genetics or other risk factors, so never stop or change prescribed treatment without medical advice.

3. How often should I eat oily fish for heart health?
British Heart Foundation guidance suggests including oily fish such as salmon, mackerel, sardines, pilchards or trout about once a week as part of a balanced diet. If you do not eat fish, plant sources of omega-3 such as flaxseed, chia seeds, walnuts and rapeseed oil are good alternatives, though they work slightly differently.

4. Are nuts good for your heart if they are high in fat?
Yes – in small portions and as part of a balanced diet. Nuts mainly contain unsaturated fat, alongside fibre and plant sterols, which can help improve cholesterol levels when they replace snacks high in saturated fat. People with nut allergy must avoid them and choose other heart healthy foods instead.

In summary

Eating for a healthy heart doesn’t have to be complicated. By adding foods like oily fish, leafy greens, nuts, whole grains, and berries to your diet, you can support your cardiovascular health while enjoying delicious meals. Simple changes, such as snacking on nuts, cooking with heart-healthy oils, or planning meals with whole grains and leafy greens, can make a big difference. At-home tests such as the Cholesterol Profile Blood Test and Heart Profile Blood Test can give you a useful snapshot of your cholesterol pattern, but they do not replace a full review with your GP. Use your results as a starting point for informed conversations and realistic lifestyle changes rather than as a standalone solution.


Reviewed by Dr Yiannis Mavrommatis

References

1. National Institute for Health and Care Excellence (NICE). Cardiovascular disease prevention: evidence and guidelines. NICE; 2023. https://www.nice.org.uk/guidance/ng136

2. European Society of Cardiology (ESC). Omega-3 and heart health. ESC; 2023. https://www.escardio.org/

3. British Dietetic Association (BDA). Nitrates in leafy greens: benefits for arterial health. BDA; 2023. https://www.bda.uk.com/resource/leafy-greens-nitrates.html

4. HEART UK. Cholesterol-lowering benefits of nuts and seeds. HEART UK; 2023. https://www.heartuk.org.uk/step-4-eat-and-live-smart/cholesterol-smart-nuts

5. HEART UK. Whole grains and heart health. HEART UK; 2023. https://www.heartuk.org.uk/low-cholesterol-foods/wholegrains-

6. British Dietetic Association (BDA). Antioxidants in berries and cardiovascular benefits. BDA; 2023. https://www.bda.uk.com/resource/berries-and-heart-health.html

7. British Heart Foundation. 5 cholesterol-lowering foods. Heart Matters. 2023. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cholesterol-lowering-foods

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9. NHS. Fats – the facts. Live Well. 2023. https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

10. British Heart Foundation. Omega-3 foods and your heart. Heart Matters. 2024. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart

11. HEART UK. Nuts. Four cholesterol-lowering foods series. 2026. https://www.heartuk.org.uk/four-cholesterol-lowering-foods/nuts

12. British Heart Foundation. Are nuts good for you? The best nuts to eat. Heart Matters. 2025. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/are-nuts-good-for-you

13. British Dietetic Association. Fruit and vegetables – how to get five-a-day. Food Fact Sheet. 2025. https://www.bda.uk.com/resource/fruit-and-vegetables-how-to-get-five-a-day.html