What Is a Heart Healthy Diet? Foods to Eat and Avoid

Your heart works hard around the clock to pump blood that delivers essential oxygen and nutrients to your body. Looking after it is one of the most important things you can do for your long-term health and, thankfully, a few small yet sustainable changes to your diet and lifestyle can make a real difference.

So, what is a heart healthy diet, and what are the best additions to your diet that will support your cardiovascular health? From staying active to opting for certain nutrient-dense foods, there are plenty of ways to give your heart some extra care.

Keep reading to discover the key diet principles that will help you build healthier habits for life.

What is a heart healthy diet?

A Mediterranean diet has been shown time and time again to be the healthiest eating pattern on the planet, for many reasons. In particular, countries where they follow these diet principles have been linked to lower rates of coronary heart disease and 39% lower cardiovascular mortality risk.^{1 2} Plus, studies like the DIAMOND study found that it’s an eating pattern associated with a drop in general blood pressure.³

When considering what is a heart healthy diet, it’s therefore helpful to address your overall eating pattern rather than to focus on individual foods. A Mediterranean-style diet is abundant in nutrient-dense, non-starchy vegetables, legumes, nuts, oily fish and extra virgin olive oil.

These foods provide essential unsaturated fats and protein, which support muscle repair and can reduce the risk of cardiovascular disease.⁴ Fibre-rich foods also help to reduce inflammation, which is a risk factor for heart disease.⁵ Similarly, many plant foods contain antioxidants and polyphenols that also help protect cells from oxidative stress and inflammation, both of which can be a risk factor for several chronic conditions, including cardiovascular disease.⁶

For more information about the evidence behind a Mediterranean-style diet and our approach, explore The Fast 800’s Science page.

Six foods to prioritise for heart health

If you’re wondering ‘what is a heart healthy diet in practical terms?’, start by including more of these nutritious, Mediterranean-style ingredients in your recipes and meals.

• Oily fish: Oily fish like sardines, salmon, mackerel and anchovies are rich in both protein and omega-3 fatty acids, which support normal heart function.⁷ They’re also highly convenient as tinned varieties are affordable and easy to keep stocked up on, ready for when you need a nutrient-dense addition to your meal.
• Leafy greens: Kale, spinach and other leafy vegetables provide folate, fibre, vitamin K and other essential nutrients. Some leafy greens also contain dietary nitrates, which studies have shown to provide a variety of beneficial vascular effects, like reducing blood pressure and helping regulate blood vessel function.8

• Nuts: Brazil nuts, almonds and walnuts, to name a few, are nutrient powerhouses, containing unsaturated healthy fats, fibre and plant-based protein. Research shows that regularly consuming nuts may lead to better cardiovascular outcomes, so make sure you include them on top of Greek yogurt bowls or satiating salads.
• Extra virgin olive oil: A true staple in Mediterranean cooking is extra virgin olive oil, which provides monounsaturated fats and polyphenols. Not only is it great for roasting vegetables in or using in salad dressings, it’s also linked with reduced cardiovascular risk factors.9

• High-fibre vegetables: What is a heart healthy diet if not a plate of colourful, non-starchy vegetables? In particular, broccoli, carrot, cauliflower and aubergine provide plenty of heart-friendly nutrients like fibre and vitamins K, C and A. Aim to include a variety of colourful vegetables across your meals to diversify your microbiome and your intake of different nutrients.
• Legumes: Lentils, chickpeas and beans are affordable sources of fibre and plant protein. Soluble fibre can help lower LDL cholesterol, often referred to as ‘bad’ cholesterol, when consumed as part of a balanced diet.¹⁰ Add legumes to soups, salads, stews or curries for a satisfying meal.

When enjoyed together as part of a balanced Mediterranean-style diet, these foods offer a practical answer to what is a heart healthy diet; ultimately, a varied, balanced eating pattern built around nourishing whole foods.

Foods to limit for a healthier heart

If you want to focus on ‘what is a heart healthy diet?’, it’s just as important to know what to avoid for your heart health, as it is to know what to eat more of. Here are a few of the top foods to limit if you want to show your cardiovascular system some care:

• Ultra-processed foods and refined sugars: Regularly consuming foods high in added sugars, salt and saturated fat is known to affect overall health, including raising your risk of heart disease.¹¹ Try to avoid sugary drinks and heavily processed foods where possible, and opt instead for whole foods or options like shakes if you need a convenient boost on a busy day.
• Excess saturated fat and trans fat: Some forms of fat are essential for good health, however industrial trans fats are harmful to cardiovascular health and should be avoided as far as possible. This is highlighted by Denmark’s banning of the sale of industrially-produced trans fatty acids which found the number of deaths due to coronary heart disease reduced by nearly 50% over a period of 20 years.12

• Alcohol: Limiting your alcohol intake is one of the first steps towards a healthier heart. It disrupts heart rhythms and raises blood pressure, and drinking excessive amounts is associated with poor cardiovascular health outcomes.¹³ Opt instead for flavoured sparkling waters, kombucha or even the occasional glass of red wine in favour of beers and spirits to support your heart health.

How The Fast 800 can support your heart health

Understanding ‘what is a heart healthy diet’ is one thing, but putting it into practice consistently is another. Our Programme is there to help you build long-lasting habits to help you achieve a healthy weight, as well as help you reduce your risk of disease like type 2 diabetes and cardiovascular disease. It features nutritionist-developed meal plans, delicious Mediterranean-style recipes, and automated shopping lists for the ultimate convenience.

Alongside diet, regular exercise is also key to good cardiovascular health. Our Programme includes guided exercise courses, from chair-based beginner workouts and yoga sessions to resistance training and high-intensity interval training (HIIT). There really is something for everyone.

Sign up for your 7-day free trial of the Programme here to explore more about what is a heart healthy diet and how a combination of nutrition, movement and behaviour change can work together to transform your heart health today. Your heart has always worked hard for you, now might be the time to work for your heart.