Creating a healthy heart diet

Tips for a well-balanced diet

Eating healthy is one of the best ways that you can improve your heart health. Here are several tips for creating your own well-balanced diet filled with heart-healthy foods.

5 a day

Fruits and vegetables are a fundamental part of any heart-healthy diet and the NHS recommends that you eat at least 5 a day. That’s 5 portions of fruit and veg in total, not 5 portions of each. They can be fresh, frozen, canned, dried or juiced. A portion of fruit or vegetables is 80g. To get the most out of your 5 a day, aim to eat a wide variety of different types and colours of fruit and vegetables.

limit salt intake

Eating too much salt (sodium) can increase your risk of high blood pressure. Although reducing the amount of salt you add to your cooking is a good first step, the majority of salt in our diets comes from canned and processed foods. Read nutritional labels and choose foods that are lower in sodium.

choose low-fat protein sources

While protein is important for heart health, you want to limit your intake of saturated fats by choosing lean meat, poultry, fish and low-fat dairy products. Legumes such as beans, lentils and peas are also good, heart-healthy sources of protein. Another healthy option is to substitute your regular choices with a plant-based alternative – for instance, swapping a hamburger for a bean or soy burger.

limit unhealthy fats

When creating a diet for a healthy heart, it is important to limit how much saturated and trans fats you consume. Limiting unhealthy fats can help reduce cholesterol and lower your risk of coronary artery disease. Swap foods with saturated and monounsaturated fats with heart-healthy choices like peanut butter, seeds, nuts, avocados and olive oil. You can also use less butter, margarine and shortening when cooking and serving.

choose whole grains

Whole grains are an excellent source of dietary fibre and other nutrients that play a role in regulating blood pressure and keeping your heart healthy. You can increase the amount of dietary fibre you eat by simply substituting your usual refined grain products like cereals, grains or pastas with whole grain alternatives. You can also be adventurous and try new whole grains such as farro or barley.

control your portion size

While there’s nothing wrong with the occasional large meal, overloading your plate often or eating until you feel stuffed can lead to eating more calories than you should. Without measuring out your ingredients it can be easy to consume more calories, salt or unhealthy fats than you realise. Using a small plate or cup is one easy way to help you control your portions. The British Heart Foundation also has a useful interactive portion guide along with tips on eating a balanced diet.
portion guide along with tips on eating a balanced diet.

Overcoming appetite loss in older age

It’s not uncommon for older adults to experience a natural loss in appetite, often due to a slower metabolism, changes in taste and smell, medication side effects, or underlying health conditions such as dementia, depression, or digestive issues. However, even with a smaller appetite, it’s still essential to maintain a nutrient-rich diet to support heart health and overall wellbeing.

Helpful strategies to support appetite and nutrition include:

• Offering smaller, more frequent meals. Rather than focusing on three large meals a day, aim for 5–6 light, nourishing meals to avoid overwhelming the digestive system.
• Focusing on energy-dense, nutritious foods. Include foods that pack a nutritional punch in small portions, such as avocado, nut butters, full-fat dairy, oily fish, and eggs.
• Making meals visually appealing and colourful. Attractive plating with varied colours and textures can stimulate appetite and interest.
• Enhancing flavour naturally. Use herbs, citrus, spices and low-sodium seasonings to make food more enticing, especially for those with dulled taste buds.
• Adding extra calories to everyday foods. Stir cream or olive oil into soups, add cheese to vegetables or eggs, and use full-fat milk in porridge and drinks.
• Encouraging gentle physical activity before meals. A short walk or light movement can help stimulate appetite and improve digestion.
• Minimising distractions during meals. Create a peaceful, screen-free environment where eating becomes a focused and enjoyable experience.

hydration and heart health

Staying hydrated is vital for good heart health, especially in older age when the sense of thirst may naturally decrease. Dehydration can lead to low blood pressure, dizziness, and strain on the cardiovascular system.

Tips to promote hydration:

• Encourage regular sips of water throughout the day, not just with meals.
• Offer a variety of fluids like herbal teas, milk, or diluted fruit juice.
• Include water-rich foods like melon, cucumber, soups and stews.
• Use a marked water bottle. Visual cues can help track fluid intake and encourage consistent sipping.
• Set gentle reminders. Carers or family can prompt drinking at regular intervals, especially during hot weather or after activity.