World Heart Day, observed on 29th September each year, raises awareness about cardiovascular health and the importance of heart-friendly lifestyles. Registered nutritionist and recipe development manager Lily Keeling from Green Chef, a recipe box delivery service, has shared her recommendations on the best foods to protect the heart and simple ways to add them to daily meals.
“Eating a balanced diet is crucial for maintaining a healthy heart. It’s no secret that the food you eat can have an impact on your overall health,” Keeling says. “But it can also impact your blood pressure and cholesterol levels. By incorporating these heart-healthy foods into your everyday meals, not only can you boost your overall health and well-being, but also support your heart health.”
She also stresses the importance of medical guidance. “As one of the most vital organs in your body, it’s important to know any irregularities, or what normal is for you,” she advises.
Leafy green vegetables such as spinach, kale, cabbage, and broccoli are rich in vitamins and minerals that promote cardiovascular health. “Adding spinach to your diet is a great way to boost your vitamin C, calcium, and iron levels, as this leafy green is one of the most easily available and nutrient-dense vegetables,” Keeling explains. “Spinach is also high in vitamin K, which is vital for supporting overall health and wellbeing. It is also low in calories and packed with fibre.” She suggests blending leafy greens into smoothies, sauces, or soups to increase daily intake.
Healthy fats found in salmon, avocado, olive oil, and walnuts provide monounsaturated and polyunsaturated fats that benefit the heart when eaten in moderation. Keeling recommends grilling or baking salmon and serving it with diced avocado, a drizzle of olive oil, and chopped walnuts in a salad with leafy greens for a nourishing meal.
Whole grains and oats can also support cardiovascular function. “If you’re looking for healthy meal prep ideas, a great way to increase your oat intake is through delicious overnight oat recipes,” Keeling says. She suggests mixing oats with berries and Greek yoghurt or peanut butter for a ready-to-eat breakfast.
Protein-rich foods, including lean meats, fish, and eggs, further contribute to a heart-supportive diet. “Start by incorporating lean meats like chicken or turkey into your meals by grilling, baking, or stir-frying them with a side of nutrient-rich vegetables,” Keeling advises. She also highlights trout and mackerel as excellent sources of omega-3 fatty acids. “Eggs are incredibly versatile and can be enjoyed in a number of ways: scrambled for breakfast, boiled as a snack, or added to salads and sandwiches,” she adds.
Alongside these beneficial foods, Keeling warns against excess salt and saturated fat. “Limit fatty cuts of meat, butter, cream, and cheese, but don’t cut them out completely,” she says. Added sugars and alcohol should also be consumed in moderation to safeguard long-term health.
