Heart-healthy foods: A key to reducing your risk of heart disease

What are heart-healthy foods?

Heart-healthy foods contain nutrients that support cardiovascular health by reducing risk factors, such as high cholesterol, high blood pressure, diabetes, and inflammation. These foods include fruits, vegetables, whole grains, fatty fish, nuts, seeds, healthy oils, and legumes.

The Heart Foundation of New Zealand recommends choosing foods close to how they’re found in nature, while limiting foods high in sugar, sodium, and saturated fats. Small changes, like switching to healthier oils, adding more leafy greens and whole grains to meals, or snacking on berries, can help protect you from heart disease and chronic illness.  

Check out these foods and why they are good for your heart. 

Fruits and vegetables

Fruits and vegetables are cornerstones of a heart-healthy diet. They are rich in essential vitamins, minerals, antioxidants, and other compounds that benefit heart health and reduce the risk of cardiovascular events. Below are some examples.

• Avocados: A great source of heart-healthy monounsaturated fats, avocados may help lower bad cholesterol while increasing good cholesterol. They are also high in potassium, which helps regulate blood pressure and reduce the risk of cardiovascular events.
• Berries: Blueberries, strawberries, and raspberries are packed with antioxidants, like anthocyanins, which reduce oxidative stress and inflammation. These compounds may improve blood vessel function and help protect against cardiovascular diseases.
• Tomatoes: Rich in the powerful antioxidant lycopene, tomatoes help reduce bad cholesterol and increase good cholesterol. They are also a significant source of potassium, which aids in blood pressure regulation. 
• Leafy greens: Spinach, kale, bok choy, and other leafy greens are high in nitrates, which may help lower blood pressure, open up blood vessels, and improve cardiovascular health.
• Citrus fruits: These contain flavonoids and other compounds that help lower blood pressure and cholesterol levels.
• Broccoli: This vegetable may help protect against inflammation and reduce heart disease risk. It’s also a good source of fibre, which supports healthy cholesterol levels.

Whole grains and starchy carbohydrates

Whole grains and starchy carbohydrates are excellent sources of fibre, vitamins, minerals, and other nutrients that reduce the risk of cardiovascular diseases and promote heart health. 

• Oats: Rich in vitamins, minerals, and the soluble fibre beta-glucan, oats can help lower cholesterol levels and improve heart health. Oats also help regulate blood sugar levels, reducing the risk of diabetes - a risk factor for heart diseases.
• Brown rice: Compared to white rice, brown rice retains its nutrient-rich bran and germ layers. It contains dietary fibre and magnesium, which may help reduce your risk of heart disease. 
• Quinoa: A complete protein and gluten-free grain, quinoa is packed with fibre, magnesium, antioxidants, and other nutrients that help manage cholesterol and blood sugar levels.
• Wholegrain bread and pasta: These are excellent alternatives to their refined counterparts. They provide dietary fibre and other nutrients that help lower LDL cholesterol levels and reduce the risk of coronary heart disease.
• Potatoes: While often misunderstood, potatoes (especially with the skin on) are a good source of potassium, fibre, and other micronutrients that help maintain healthy blood pressure and lower the risk of heart disease. Choose baked or boiled options instead of fried to maximise heart health benefits.

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Fatty fish

Fatty fish are rich in omega-3 fatty acids and heart-protecting nutrients which help manage blood pressure, cholesterol, and triglyceride levels. According to the Heart Foundation, including fish in your diet twice a week can significantly benefit your heart.

• Salmon: A great source of omega-3s, potassium, and other nutrients, salmon may help lower blood pressure and triglyceride levels, enhance arterial function, and reduce the risk of heart disease. 
• Mackerel: Rich in omega-3s, vitamins, and minerals, eating mackerel can help maintain good blood pressure and cholesterol levels. 
• Sardines: Packed with omega-3 fatty acids and other nutrients, sardines support cardiovascular health, helping reduce inflammation and blood pressure.

Other fatty fish to consider in your diet include kahawai, warehou, and herring.

Nuts and seeds

Nuts and seeds are rich in unsaturated fats, omega-3 fatty acids, and fibre, which help support healthier cholesterol and blood pressure levels. Below are just a few examples.

• Walnuts: Several studies have linked walnut consumption with reduced bad cholesterol levels, inflammation, and blood pressure.
• Almonds: High in monounsaturated fats, fibre, and other important nutrients, almonds help lower cholesterol and blood pressure levels, supporting heart health. 
• Chia seeds and flaxseeds: Rich in omega-3s and fibre, these support lower blood pressure and improved cholesterol levels.

Healthy oils

Healthy oils are a staple of heart-healthy diets, promoting good cholesterol and blood pressure levels. Below are some oils you can use as a healthier alternative to butter or margarine.

• Olive oil: Extra virgin olive oil is packed with monounsaturated fats and antioxidants, and helps prevent hypertension, while supporting lower cholesterol levels.
• Avocado oil: Contains oleic acid, a monounsaturated fat which may help lower blood pressure and bad cholesterol levels.

Legumes and beans

Legumes and beans are rich in fibre, plant protein, antioxidants, and other nutrients that help reduce the risk of heart disease. Including legumes in soups, salads, or as a meat substitute is a simple way to improve heart health.

• Lentils: High in potassium, polyphenols, folate, protein, and other nutrients, lentils support healthy blood pressure and cholesterol levels, and have been linked to reduced risk of heart disease. 
• Chickpeas (garbanzo beans): Contain soluble fibre, magnesium, potassium, and other nutrients that help prevent high blood pressure, while reducing triglycerides and bad cholesterol levels.
• Black beans: Contain antioxidants, fibre, folate, potassium, magnesium, and other heart-protecting nutrients that help protect blood vessels and maintain healthy blood pressure, cholesterol, and blood sugar levels. 

Lean poultry and meat

Opting for lean protein sources and preparing them healthily reduces your saturated fat intake.

• Chicken: Choose skinless chicken, as the skin contains saturated fats. Grilled or baked options are healthier than fried.
• Lean meats: Opt for cuts labelled as "lean" or "extra lean," such as sirloin or tenderloin, and trim visible fat.

Foods to limit or avoid

Certain foods can negatively impact heart health and should be consumed in moderation or avoided altogether.

• Salt/sodium: Excess sodium can increase your risk of high blood pressure. Use herbs and spices as flavourful alternatives and choose low-sodium or no-salt-added products.
• Saturated fats: Found in meats, dairy products, baked goods, and tropical oils (such as coconut and palm oils), saturated fats can raise cholesterol levels in your blood.
• Alcohol: Alcohol consumption raises blood pressure and triglyceride levels, and may also contribute to increased risks of ischaemic heart disease and heart failure. 
• Added sugar: Found in sweetened drinks, snacks, and desserts, it contributes to increased triglyceride and blood pressure levels, chronic inflammation, and a higher risk of heart disease.

How can Policywise help?

Maintaining a heart-healthy lifestyle through diet is essential, but having the right insurance plan is another critical step in protecting your wellbeing. Unexpected health events like heart attacks or the need for cardiac surgery can place immense financial strain on you and your loved ones. 

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Check out the reviews on our homepage for how other New Zealanders have found our service, because now is the time to get your personal insurance sorted. Give your family or someone you love the most outstanding financial support possible. Book a 5-minute callback with Policywise today; our service is fast and free.