Maintaining a healthy heart starts with what we put on our plates. Food plays a crucial role in managing heart health, influencing factors like blood pressure, cholesterol levels, and weight management. But beyond its physiological impact, food serves as a source of comfort, joy, and connection.

Heart-Healthy Eating

Contrary to popular belief, there's no one-size-fits-all approach to heart-healthy eating. Various dietary patterns, from Mediterranean to Japanese cuisines, have proven beneficial. However, a common thread among these diets is a focus on plant-based foods like vegetables, whole grains, fruits, nuts, seeds, and healthy oils.

Top Foods for Heart Health

Nuts and Seeds: Packed with fibre, plant protein, and healthy fats, nuts and seeds offer a heart-healthy boost when consumed in moderation.

Whole Grains: High intake of whole grain foods can reduce heart disease risk by up to 30%. Incorporate at least three servings into your daily diet.

Legumes: Beans and chickpeas are rich in soluble fibre and plant-based protein, aiding heart health and promoting satiety.

Lowering High Blood Pressure

High blood pressure affects roughly 20% of adults in New Zealand and poses a significant heart disease risk. While a vegetable-rich diet helps reduce blood pressure, cutting back on salt and alcohol intake is equally important.

Salt: Reducing salt intake lowers blood pressure. Since most of our salt comes from processed foods, opt for whole foods and be mindful of processed choices.

Alcohol: Contrary to previous beliefs, no amount of alcohol is deemed beneficial for heart health. If you drink, do so in moderation or consider alternatives.

In essence, prioritizing heart-healthy foods and mindful eating habits can significantly contribute to overall heart health. By making informed dietary choices, we can nourish our bodies and safeguard our hearts for the long haul.