Heart Foundation: How to eat well for a healthy heart

A common myth is that we think there is a single best way of eating for our hearts.

There are a range of dietary patterns that have been shown to be heart-healthy. From lower fat/higher carbohydrate intakes to higher fat/lower carbohydrate intakes, and across a range of different cuisines (Middle Eastern, Japanese, or Mediterranean). 

A common element through many of the world’s healthiest diets is that they base most of what they eat around plant foods such as vegetables, wholegrains, fruits, nuts, seeds and healthy oils. There’s also often an emphasis on the quality of these foods.

For more information visit: Which diet is right for you

Try to focus on the positives and think about all the foods you can eat every day. We spoke with Heart Foundation’s Chief Advisor, Food and Nutrition, Dave Monro, about some great foods to include in your diet to give yourself a heart-healthy boost.

Nuts and seeds may be small, but they are packed full of goodness. They provide us with fibre, plant protein and healthy fats, which are all beneficial for heart health. If you eat a range of nuts and seeds, you’re more likely to benefit from all the different nutrients they can provide. 

Dave’s top tip: “Peanut butter counts! Many nut and seed butters have undergone very little processing and are an affordable way to get nuts and seeds into your diet. They are a more nutrient-rich option when compared to other spreads like jam or honey. Try serving nut butters with fruit slices as a snack or adding it to your breakfast bowl or smoothie.” 

For more information check out: Seven ways to eat more seeds

When eaten as part of a heart-healthy diet, a high intake of whole grain foods can reduce your risk of heart disease by up to 30%. The great news is there are more and more options on supermarket shelves than ever before. Aim for at least three servings of whole grain foods per day.

Dave’s top tip: “Replace as many as possible of the refined grains you eat with whole grain options. Look at affordable swaps to foods you currently eat. For example, making the switch to whole grain breads, brown rice, grain-based breakfast cereals or selecting more grainy crackers.“

For more information check out: How Can I Eat More Whole Grains?

Legumes, like beans and chickpeas, are a great source of soluble fibre and plant-based protein. They are not only beneficial for our heart health but help us feel full for longer. Evidence shows that when red meat is replaced with legumes there are significant benefits for our hearts. 

Dave’s top tip: “Try and include some meals each week based on beans and chickpeas. Take advantage of low-cost canned or frozen bean options. For example, adding red kidney beans to a mince dish to cut down on the mince used, or edamame beans to a stir fry to give the dish a heart-healthy boost.”

For more information check out: Full o' Beans Cookbook

Around 20% of adults in New Zealand are living with high blood pressure (or hypertension) which is a key risk factor for heart disease. Following a heart-healthy diet full of vegetables is a good way to reduce our blood pressure, however, reducing our salt intake and alcohol intake are two other very important factors. 

For more information visit: Five ways to lower your blood pressure

There is strong evidence that reducing the salt we eat reduces blood pressure. Around 75% of the salt we eat comes from processed foods, so taking steps to reduce the amount of processed foods or being more mindful of the processed foods we select is important for managing our salt intake. 

Dave’s top tip: “Base your meals around foods that are close to how they are found in nature, like vegetables, fruit, whole grains, legumes, nuts, seeds, fish and seafood. These foods are usually lower in salt than processed foods and are packed with vitamins, minerals, fibre and other nutrients that protect your heart. Swapping a few products you regularly buy for lower salt versions can also be a great way of reducing the salt you eat. These could be sauces, stocks or spreads.”

For many years there have been commonly held beliefs that drinking red wine is good for the heart. Our new advice is that no amount of alcohol, regardless of type, is good for your heart. If you don’t drink any alcohol currently, then don’t start drinking and we encourage those that choose to drink to consider ways to drink less.

Dave’s top tip: “To reduce alcohol consumption over time, include alcohol-free weeks and weekends wherever you can. If in a social setting for every drink of alcohol, have a drink of water or soda water. ‘Low alcohol’ and ‘zero alcohol’ products may help some people to drink less alcohol if they are consumed in place of full-strength drinks.”

For more information on visit: Alcohol and the heart

Or check out this useful quiz: https://www.heartfoundation.org.nz/wellbeing/quizzes/alcohol-quiz

We are all different and no two individuals respond in the same way to a change. What we choose is based on our taste preferences, living situation, our culture and budget. 

Dave’s top tip: “When it comes to lifestyle changes such as healthy eating, sleep or exercise, we don’t need to resort to extremes – it is more important to look at small changes. The more realistic they are, the easier we can incorporate them into our daily and weekly routines and sustain them over the longer term.”  

For more information visit: Five tips to make new habits stick

Crispy tofu bake

A delicious vegetarian meal with a lovely sesame flavour that everyone will like.

Heart smart chicken stir fry

Packed with fresh veggies, tender chicken, and a zesty stir-fry sauce, this dish is both flavourful and nutritious and ready in under 30 minutes.

Easy bowl recipes

Whether it's lunch or dinner, try the convenience of a one-bowl meal. Use what you have on hand to pack in plenty of heart-healthy ingredients.