Bini Suresh
British Dietetic Association Spokesperson & Lead for Dietetics, Cleveland Clinic London
The link between what we eat and ‘heart health’ is well-established. Numerous studies highlight how certain foods can either reduce or increase the risk of cardiovascular disease.
Maintaining a healthy heart is vital for a long, fulfilling life. As a dietitian, I see firsthand how diet can influence cardiovascular health.
How much does diet really affect heart health?
Unhealthy eating habits are a leading cause of heart disease globally, including in the UK, where cardiovascular conditions contribute significantly to illness and death. A heart-healthy diet is not just about avoiding harmful foods; it’s about actively choosing nutrient-rich options that promote cardiovascular wellbeing.
This includes a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Minimise the intake of saturated fats, trans fats, sodium (salt) and added sugars — in short, avoid processed foods.
The recommended daily fibre
intake for adults is 30 grams.
Key components of a heart-healthy diet
Fruits and vegetables: These are loaded with vitamins, minerals, fibre, polyphenols and antioxidants. A study in the British Journal of Nutrition (2019) found that higher consumption of fruits and vegetables is linked to lower blood pressure and improved blood vessel function, both essential for heart health. Additionally, these foods help reduce inflammation and oxidative stress, which are key factors in the development of atherosclerosis.
Whole grains: Whole grains like oats, barley, beans, lentils and wholemeal bread are another essential part of a heart-healthy diet. They are high in dietary fibre, particularly soluble fibre, which helps lower ‘bad’ low-density lipoprotein (LDL) cholesterol and improves overall lipid profiles.
Increasing fibre intake is a powerful way to reduce cardiovascular disease risk. The recommended daily fibre intake for adults is 30 grams.
Healthy fats: The type of fat consumed is more important than the total amount when it comes to heart health. Unsaturated fats, often referred to as ‘healthy fats,’ are particularly beneficial. These fats — found in olive oil, nuts, seeds, avocados and oily fish — have protective effects against heart disease.
Research published in the Journal of the British Heart Foundation (2021) indicates that omega-3 fatty acids can lower the risk of heart attacks by reducing triglycerides, increasing ‘good’ high-density lipoprotein (HDL) cholesterol and stabilising heart rhythms.
Conversely, saturated and trans fats (common in processed foods) increase LDL cholesterol and the risk of heart disease. The Mediterranean diet, which is rich in healthy fats, has been associated with a lower incidence of cardiovascular disease.
Make conscious, heart-healthy choices
A heart-healthy diet isn’t about strict limitations but rather about making informed, balanced choices that support cardiovascular health. By focusing on the regular consumption of fruits, vegetables, whole grains and healthy fats, we can significantly reduce our risk of heart disease. As dietitians, our role is to guide individuals toward these healthier dietary choices, helping them protect their hearts and improve their overall quality of life.
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[1] British Journal of Nutrition (2019). ‘Fruit and Vegetable Intake and Cardiovascular Health.’
[2] BMJ (2017). ‘Whole Grains and Coronary Heart Disease Risk: A Meta-Analysis.’
[3] Journal of the British Heart Foundation (2021). ‘Omega-3 Fatty Acids and Cardiovascular Risk Reduction.’
[4] European Heart Journal. (2019). ‘Fruit and Vegetable Intake and Risk of Cardiovascular Disease.’
[5] The Lancet. (2019). ‘Dietary Fiber Intake and Risk of Cardiovascular Disease.’
[6] Harvard T.H. Chan School of Public Health. (2021). ‘The Mediterranean Diet and Heart Health.’
