Last updated on January 10, 2022
Content By: Dr. Nikita Toshi BDS, Assistant Manager (Medical Review), Dr. Ritu Budania MBBS, MD (Pharmacology) Head, Medical Affairs & Dt. Ami Shah Registered Dietitian and Diabetic Educator
Last updated on January 10, 2022
Keeping healthy is a constant endeavour where everything you do matters. How do you exercise, how much water do you drink and most importantly, what do you eat? If you’ve been obsessing over the right kind of nutrition, you are not alone!
Heart disease has been on a dramatic rise over the last century due to an increasingly sedentary lifestyle.There is a lot of speculation about what makes a good diet, especially when it comes to heart-healthy foods. There’s a lot of information out there, which can be confusing and counterproductive. Here’s a guide containing a comprehensive food chart with heart-healthy foods that can help you lead a long, fulfilling life!
Keeping healthy is a constant endeavour where everything you do matters. How do you exercise, how much water do you drink and most importantly, what do you eat? If you’ve been obsessing over the right kind of nutrition, you are not alone!
Heart disease has been on a dramatic rise over the last century due to an increasingly sedentary lifestyle.There is a lot of speculation about what makes a good diet, especially when it comes to heart-healthy foods. There’s a lot of information out there, which can be confusing and counterproductive. Here’s a guide containing a comprehensive food chart with heart-healthy foods that can help you lead a long, fulfilling life!
Written by
BDS, Assistant Manager (Medical Review)
Reviewed by
MBBS, MD (Pharmacology) Head, Medical Affairs
Reviewed by
PG Clinical Nutrition (Cardiac & Diabetes) Registered Dietitian and Diabetic Educator
Before you decide to make any changes to your lifestyle, it is a good idea to understand what a healthy heart feels like. There’s always room for improvement and adding more foods good for your heart to your diet but knowing where you stand helps you set better goals for yourself.
There are a few vital signs you should keep an eye on to make sure your heart is working as it should. If you have a wearable device that can monitor your vital signs, it will be a lot easier to keep track of things.
Relax for around 10 minutes and check your pulse. Resting heart rate between 60 and 100 beats per minute is considered normal. Top-tier athletes can bring their resting heart rate as low as 40 beats a minute. A lower resting heart rate is a good sign of cardiovascular health and fitness.
Tennis legend Bjorn Borg was rumoured to have a resting heart rate of 35 beats per minute. In recent generations, British Marathoner Mo Farah and Jamaican Sprinter Usain Bolt have recorded resting heart rates under 40 beats per minute.
Normal blood pressure is one of the best signs of a healthy heart. Your blood pressure readings are made up of two measurements, systolic pressure and diastolic pressure. Systolic pressure is measured in the interval where your heart contracts and diastolic pressure is measured when it relaxes.
A normal blood pressure reading when at rest is a reading below 120 over 80, normally marked as 120/80 in your reports. When you have a reading of 130/80 or higher, you are considered to have hypertension.
High blood pressure can compromise your artery walls and eventually impede blood flow to your heart, so it is important to monitor and maintain your blood pressure.
While cholesterol serves an important function in your blood, if you’ve got too much bad cholesterol or LDL (Low-Density Lipoprotein) cholesterol, you are at risk of developing blockages in your arteries that can lead to high blood pressure and other cardiovascular complications.
A cholesterol test will measure your LDL, HDL and triglycerides and tell you if you should be worried about your cholesterol levels. LDL or low-density lipoproteins are also known as bad cholesterol since high levels of LDL can cause a buildup of plaque in your arteries.
HDL or high-density lipoproteins are known as good cholesterol that can reduce your risk for cardiovascular disease.
Triglycerides are a type of fat found in the blood. They are used by the body for energy but high levels of triglycerides make you more susceptible to heart disease or stroke.
| Cholesterol Type | Normal Levels |
| LDL (Bad Cholesterol) | Below 100 mg/dL |
| HDL (Good Cholesterol) | Equal to or more than 60 ml/dL |
| Triglycerides | Below 150 mg/dL |
| Total Cholesterol | Below 200 mg/dL |
* measured in milligrams per decilitre – mg/dL
Pay attention to your energy levels as well. If you find yourself getting tired or short of breath quickly, you may need to visit a doctor. A good home test is to do some exercise, measure your heart rate and then do so again after 20 minutes of rest. Returning to a normal heartbeat quickly is one of the signs of a healthy heart.
Your heart is essentially the engine that powers the body. Our entire body needs a continuous fresh supply of oxygen and other nutrients that are delivered via the bloodstream. The heart serves the crucial function of supplying blood to other parts of the body.
The heart is a muscular organ that never stops working during a person’s lifetime. It takes in the oxygen-deprived blood that comes in through the veins and oxygenates it before sending it back out through the arteries.
This function of the heart is so important, that if any surgery or repair to the heart needs to be done, the blood flow function must be bypassed via medical instruments. Without this bypass, the cells of the body would not receive the oxygen needed to survive.
That’s why it is crucial to take good care of your heart since any damage or overexertion puts you at risk for health complications.
Your heart is tough but it can be worn down by certain things, especially on an everyday basis. Here are some very normal things that can affect your heart negatively.
Anxiety
Stress
Eating poorly (High sodium and sugar foods)
Not getting enough exercise
Caffeine (Coffee, energy drinks etc.)
Not getting enough sleep
Keep an eye on your vitals. A wearable device that tracks your heart rate, blood pressure and stress levels can be very helpful in this regard. If you’ve got an abnormally high resting heart rate or blood pressure, you should consult a doctor to find out the cause. If you feel tired and short of breath easily, that’s another thing that indicates your heart may need a check-up.
Monitor your vital signs with easy-to-use tools to help you keep your heart healthy!
A balanced diet is a good way to ensure better health overall but what does the heart need specifically?
Fibre is often overlooked as a nutrient but it can be very beneficial if you’re looking to prevent heart disease. It helps control cholesterol, blood pressure and inflammation.
Research indicates that Magnesium is an essential nutrient that can help control the risks of heart disease. Studies have shown that magnesium deficiency is linked with high blood pressure, while magnesium heart health supplements have helped to reduce the risk of heart disease.
Folic acid is another crucial nutrient that can help against heart disease. Folic acid is a B vitamin that regulates homocysteine which has been recognized as an agent that is a marker for heart disease. High levels of homocysteine can be dangerous but 1 milligram of folic acid a day is enough to keep it under control. Spinach, oranges, broccoli and strawberries are some examples of foods with folic acid in them.
The number of benefits of Omega 3 for heart patients cannot be overstated. They are instrumental in controlling inflammation, preventing blood clots and lowering LDL cholesterol. The nutrient cannot be produced by our body but you can find it in fish, vegetable oils, walnuts and some seeds and leafy vegetables.
Niacin, another B vitamin, helps you increase your HDL or good cholesterol. If you eat fish, nuts and eggs, you should have sufficient Niacin in your body.Potassium and calcium are key nutrients that help control blood pressure. One of the best sources of Potassium is the banana. Calcium always comes to mind as something we need for stronger bones but it actually plays an important part in many key functions in the body. It helps with weight management and blood pressure, reducing the strain on your heart. Milk, soy, broccoli and almonds are some foods for a healthy heart that are good sources of calcium.
Function of carbohydrates
It is very well known that carbohydrates are the body’s preferred source of energy. The energy we need to function on a day-to-day basis usually comes from carbohydrates and even our stored energy is built from the carbohydrates we get from our food.
Carbohydrates are converted to energy in the form of Adenosine Triphosphate or ATP which fuels the cells of the body.
While there is some uncertainty around the number of carbohydrates we should consume, it is generally agreed that carbohydrates are important nutrients.
Carbs help us preserve our muscles and promote digestive health. In addition to that, they play a role in heart health and diabetes as well. Consuming too many carbs can lead to obesity which is a huge contributor to the risk of heart disease. Conversely, eating the right amount of carbs with enough soluble fibre can help you control both your weight and blood sugar with several other benefits.
List of carbohydrate food items that are good for the heart and the heart-friendly benefits of each food item
The best carbohydrate-rich foods are those that are high in soluble fibre. Certain vegetables, fruits and other whole grains are not only rich in carbohydrates but are also heart-friendly foods. Here are some of them:
Bananas
Oats
Whole wheat flour – jowar, bajra, quinoa, barley, buckwheat, nachni and brown rice.
Sweet potatoes
Apples
Just like carbs, protein-rich foods can be good or bad for you depending on the source. Proteins are a combination of different amino acids that work for your body in several ways.
Function of Protein
Protein is a key nutrient in the development of your body. It contributes to the building of the body by muscle growth, healing and maintenance of your cells.
Enzymes are a type of protein that perform essential functions in and around the cells of our body. Enzymes are important for digestion, producing energy, healing and closing up wounds as well as muscle contraction. Without a healthy enzyme base, the delicate balance of our bodies will be thrown off.
Hormones are also proteins and are responsible for several regulatory functions in the body. For example, insulin is a hormone that regulates blood sugar in the body. Insufficient insulin leads to diabetes.
There are also fibrous proteins like keratin, elastin and collagen which provide structure to several parts of the body. For example, keratin is a protein that forms a core component of our hair, nails and skin.
Proteins also maintain the pH levels in our body. Haemoglobin is one such protein that carries oxygen in our blood cells. It does so while maintaining a normal pH value in our blood.
Things like water retention and immunity are also affected by the proteins we consume. In some emergency cases, your body can also break down proteins as an energy source, although this is generally a temporary response to extreme situations.
List of protein food items that are good for the heart and the heart-friendly benefits of each food item
Fish
Arguably one of the most nourishing sources of protein out of the 15 protein rich foods for a healthy life. Fish is rich in Omega-3 fatty acids which is one of the foods that prevent heart disease and performs several other crucial functions.
Legumes and Nuts
Nuts like walnuts, almonds, peanuts and cashews are foods good for your heart, with plenty of protein without compromising your heart health.
Lentils, beans and peas are zero cholesterol options that have much lower fat content than meat-based protein sources.
Low-Fat Dairy
Low-fat yoghurt, milk, sour cream and cheese are excellent sources of protein. Full fat dairy can contribute to cholesterol which increases your risk of cardiovascular disease.
Good fat vs bad fat
Fat has a bad reputation when it comes to diets but many heart-healthy foods that prevent heart disease are rich in fats. Like everything else, balance is the key as fat is a nutrient that plays an important role in our well-being.
Bad Fat
Two types of fat have been identified as possibly harmful to our health, i.e. saturated fat and trans fat. Saturated fats are okay in small quantities but trans fats should be avoided as much as possible.
Saturated fats are usually from animal products like meat and dairy. Certain cuts of beef, lamb and pork are quite high in saturated fats. Other foods with saturated fats are whole dairy products, certain oils (coconut, palm) and dark chicken meat.
Trans fats are common in fried fast foods like doughnuts, french fries and other processed foods. Hydrogenated oils and certain baked goods like cookies and cakes are also likely to contain trans fats. Try to reduce your trans fat intake to as little as possible.
Good Fat
Good types of fat are monounsaturated fats and polyunsaturated fats. Omega 3 fatty acids are a type of polyunsaturated fat with extraordinary benefits for the heart and overall health.
Monounsaturated fats can improve your cholesterol levels. They are found in some heart-healthy oils (peanut and olive) as well as in nuts like almonds, peanuts, cashews and walnuts. Avocados are another popular source of monounsaturated fats.
Polyunsaturated fats are also known as essential fats. Our bodies are not capable of producing these fats on their own. Popular sources of polyunsaturated fats are fatty fish, certain nuts, seeds and heart-healthy oils.
Good cholesterol vs bad cholesterol
High-density Lipoproteins or HDL cholesterol is known as good cholesterol. HDL cholesterol takes the cholesterol from your blood to your liver from where it is flushed out of the body.
Low-density Lipoproteins or LDL cholesterol is also known as bad cholesterol. It causes a buildup of plaque in your arteries, narrowing them over time and thereby increasing your blood pressure.
The link between fats and cholesterol and the role it plays in the heart
Both fat and cholesterol are a type of lipids. However, you can’t exercise away cholesterol like fat. Both LDL and HDL cholesterol are only found in your blood. Fat also travels in the blood in the form of triglycerides, which then get deposited across your body, particularly in the thighs and hips.
High amounts of HDL and triglycerides indicate an increased risk of heart disease. Higher amounts of saturated fats increase your LDL cholesterol levels and reduce HDL cholesterol levels. That is why increased consumption of saturated fats is considered an accelerator of heart disease.
Obesity is an indicator of risk of heart disease and also a marker for high LDL cholesterol and triglyceride levels.
List of heart-friendly fat items and the heart-friendly benefits of each food item
Avocados
This high-fat fruit has more fat than even the fattiest meats. It is primarily monounsaturated fat, which is good for you. It is also rich in potassium which is really good for your blood circulation. It also has a high volume of soluble fibre, which helps you lower LDL cholesterol and raise HDL cholesterol.
Fatty Fish
This superfood is rich in proteins and fats but only the good kind. The Omega-3 fatty acids found in fish are a crucial nutrient that helps the heart and several other bodily functions. If you don’t eat fish, you can try a cod liver oil supplement to get some omega-3 for heart health.
Nuts
Loaded with fat, fibre, vitamins and minerals, nuts are great all-round performers when it comes to nutrition. Walnuts, almonds, peanuts, macadamia nuts are some good examples of high-fat foods that prevent heart disease.
Seeds
Chia, flax, hemp and sunflower seeds are examples of some of the seeds that are really good for your health. They can have up to 80% of their weight as fat. The benefits of these seeds include reduced blood pressure and inflammation, making it easier for your heart to do its job.
Explore healthy nutrition options to eat healthier.
Cut out the harmful products in your diet like sugar and processed foods and replace them with better ingredients and products.
The body functions on a balance between several different nutrients. Although they are only found in small quantities in our bodies, minerals are a crucial nutrient that plays a vital role in our body.
Vitamins and minerals are important to help our body grow and maintain itself but what do they do for the heart?
Minerals
There are over 300 types of biochemical reactions in our body that are dependent on minerals. The heart is a muscular organ that depends on some of these biochemical reactions to generate your heartbeat
Calcium stimulates the muscles of the heart to contract and magnesium blocks the calcium, allowing the muscles to relax. The biochemical reactions facilitated by these two minerals are responsible for your heart’s every beat.
Potassium also has a role to play in keeping your heart running through the day. Potassium works with sodium to provide an electrical signal to your heart.
Zinc is present in every cell of the body and is the 2nd most common trace mineral in our body after iron. Zinc can address many risk factors for heart disease by reducing LDL or bad cholesterol and triglycerides in the blood. Studies have also indicated that taking more zinc could reduce systolic blood pressure (pressure when your heart contracts).
Vitamins
While they do not prevent heart attacks on their own, vitamins are essential nutrients that you need in order to build, grow and maintain your body. Vitamin B-9 (folic acid), B-6 (pyridoxine) and B-12 (cobalmine) are 3 B-vitamins that help improve cardiovascular health by managing cholesterol. Folic acid is especially important due to its role in controlling homocysteine, which is a marker for heart disease.
Vitamin C and E are also reported as beneficial to heart health but studies on the same are not conclusive.
Here’s a heart-healthy food list that contains important vitamins and minerals.
Fresh Fruits (bananas, mangos, pineapple, avocados, berries, jackfruit)
Nuts (walnuts, almonds, peanuts, macadamia nuts)
Seeds (chia, flax, sunflower)
Whole grains (millets, quinoa, buckwheat, barley, amaranth, etc.)
Cruciferous vegetables (broccoli, cauliflower)
Starchy vegetables (potatoes, sweet potatoes)
Leafy Greens (spinach, lettuce, kale, mint)
Legumes (beans, lentils, peas)
Reducing salt intake is often recommended for people with high blood pressure. That is because salt contains sodium, an important mineral that functions as an electrolyte in the body. Sodium plays a key role in maintaining fluid balance around the cells of our body and in nerve and muscle function.
Medical professionals advise BP patients to reduce their salt intake because excess sodium levels can lead to a rise in blood pressure.
Adults with high blood pressure should limit their sodium intake to 1,500 mg per day. For healthy adults, the recommended limit is around 2,300 mg per day. It is best to consult your doctor to find out how much to limit your intake, as underconsumption of sodium has its own risks.
For context, 40% of salt is sodium. So if you are a BP patient or caring for one, you will want to limit salt intake to around 3 – 5 grams a day.
According to WHO, the average salt consumption around the world is around 9 – 12 grams a day, which is more than double the recommended maximum consumption.
Boost your heart's health with the right kind of nutritional and dietary products.
Check out juices, trail mixes and supplements to complete your diet.
The best way to combat lifestyle diseases like diabetes, high blood pressure and obesity are almost always lifestyle changes. Get more exercise, eat more foods that prevent heart disease and you will observe drastic improvements in your health.
The general rule in this regard is to avoid foods that are high in saturated and trans fats as well as foods that are high in sodium (salt). In many cases, there is an overlap of foods that are high in saturated fat and cholesterol.
Here are some examples of foods that are bad for the heart:
Butter
Processed foods (especially with hydrogenated oils)
Pastries, cakes
Deep-fried food (potato chips, french fries, samosas, bajji, boondi, etc.)
Certain cuts of pork, beef and mutton
Processed grains
Mayonnaise, ketchup
You should look to limit your salt intake to less than 1 teaspoon a day if you have high blood pressure. In order to make this easy, try the following steps.
Eat more food that does not need salt to taste good.
Eat more fresh fruits and vegetables.
Avoid salty snacks
Do not keep a salt shaker on your dining table.
Do not eat outside, especially at fast-food restaurants.
Use salt substitutes if you have salt restrictions like pepper, lemon, garlic, chilli, pudina, amchur powder, onion, ginger and kokum.
Following a heart-healthy diet is about eating the right quantities of the right foods. Portioning food allows you to reliably measure what you are consuming and therefore improve your lifestyle. You can adjust your portions over time to make sure you are getting enough to eat but once you set portions, stick to them.
Implementing portion control takes some getting used to but it is one of the best ways to ensure you eat a balanced meal. Here are a few tips to help:
Identical sized containers for meal preps
Use smaller plates that limit your servings to the right amount.
Use small bowls or plates for any snacking.
Use the same spoon every time to give yourself an idea of how much you are serving.
Fast foods and desserts are well known for two things, being tasty and being unhealthy. If you’ve got a craving that you cannot stop, make sure that you limit your consumption as much as possible. If you’re eating out, drink a glass of water before your food arrives and try to order smaller portions. If necessary, eat only half of what you ordered.
At home, make sure you have filling snacks like cut carrot or cucumber pieces so that you can fight hunger and limit yourself to the occasional small treat when it comes to processed and fried foods.
Consistency is one of the cornerstones of a healthy lifestyle. Make it a point not to skip meals, eat on time and plan for snacking with foods good for your heart in between meals. Following a good eating schedule also allows you to plan your meals better and implement portion control. If you plan it right, you can avoid hunger pangs and cravings for unhealthy treats.
Staying hydrated is important for several aspects of our health. When it comes to your heart, not being hydrated enough can have an impact on your blood pressure and make your heart work harder.
When you are well hydrated, your blood volume is normal and the heart pumps blood more efficiently with less effort. Dehydration can cause low blood pressure or high blood pressure depending on how your body responds to the change in your blood volume due to dehydration.
There is an overwhelming consensus that both alcohol and smoking are bad for you and your heart. Softer arteries are signs of a healthy heart. Normally, our arteries stiffen or grow less elastic as we grow older. Research indicates that regular smoking and alcohol consumption accelerates the rate at which our arteries stiffen. Alcohol accelerates arterial stiffness faster than smoking and as a combo, the effect is enhanced.
Stiffer arteries increase the risks of cardiovascular disease and stroke. Reducing or quitting tobacco and alcohol can relieve some of the stiffness in your arteries, especially if you are starting to have complications due to it. Smoking also affects the lungs, which can cause the heart to work harder to oxygenate the blood for distribution.
Getting a check-up once or twice a year is a good idea, especially if you have high blood pressure and a history of heart disease in your family. An Electrocardiogram or EKG will help you understand what condition your heart is in so you can take measures if needed to help it recover.
The doctor may also prescribe medication to control your blood pressure and cholesterol if your readings are outside of the normal range. In these cases, it is better to get started early.
Choose from a range of healthier snacks and drinks to help your heart stay healthy!
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Due to a multitude of lifestyle factors, the number of people at risk for heart disease has been rising rapidly over the last few decades. Luckily, everyone has a degree of control over their risk of heart disease, especially with the right eating habits. Changing your diet isn’t an easy thing to do, not to mention it can be very daunting if you approach it from the aspect of what not to eat. Here are testimonials from some people who reached out to a professional to get themselves on track.
Some of the things that helped Roshini with her journey:
Here’s how Raj Kumar benefited from his dietitian’s advice.
Ramya was able to find her way thanks to some of these helpful tips and tricks.
Getting someone else to unwillingly follow a diet is a stressful and monumental task but by working together with a dietitian, his father was able to follow a healthy meal plan that addressed all his concerns:
Need to start a new diet?
Have a look at our range of supplemental and diet-friendly products to help you take better care of your heart!
Moong dal is an excellent source of vitamins, minerals, fibre and protein. It is an extremely versatile ingredient and digests very easily. Other dals like Urad dal, Toor dal and Masoor dal are also good for heart patient diets.
Depending on the way you use ingredients, any cuisine can be very healthy. Many Indian recipes are good for the heart and can be modified with different ingredients and cooking styles.
Fresh fruits, leafy green vegetables, nuts, seeds, whole grains and lean meats are the most commonly recommended foods for heart patient diets. They address all your nutritional needs and give you plenty of options to choose from in the kitchen.
Brown rice has a better nutrient profile than white rice. The increased fibre content, antioxidants and minerals like magnesium are really good for heart health. However, eating too much brown rice can be bad for you since it contains slightly higher amounts of arsenic which can be toxic in some quantities.
The best foods for heart repair are the ones that ease the burden on the heart. Leafy green vegetables, whole grains, avocados, nuts and beans are some of the best food for heart patients that increase HDL (good) cholesterol and provide some relief to the heart.
Foods to prevent heart attacks are ones that increase your HDL cholesterol levels and decrease your LDL cholesterol. Avocados, whole grains and nuts are some good examples.
Some of the best heart-healthy fruits are:
Eggs are very nutritious and usually form a part of any healthy diet. They have many antioxidants and micronutrients that our body needs. However, the yolk of the egg is rich in cholesterol, which can be bad if you eat too many egg yolks. If your LDL cholesterol levels are high, then consider eating egg whites only until your cholesterol levels are balanced.
It depends on the kind of meat. Lean meats like chicken and fish are quite beneficial for the heart if cooked by roasting or grilling with the least amount of oil. The meats you need to avoid are fatty meats like pork, beef, and mutton which contain unsaturated fats that can raise your cholesterol levels. Also, make sure you limit the quantity of salt and use heart-healthy oil to cook the meat. Choose to boil, steam, roast, or bake instead with spices as an alternative to salt.
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