The food you eat is one of the most powerful tools you have for protecting your heart. Here is what our clinical nutritionist recommends for a heart-healthy plate.
Top Heart-Protective Foods
Oily Fish (Salmon, Sardines, Mackerel)
Rich in omega-3 fatty acids, which reduce triglycerides, lower blood pressure, and reduce inflammation. Aim for 2 servings per week.
Leafy Greens (Spinach, Kale, Methi)
High in vitamin K, nitrates, and antioxidants. Regular leafy green consumption is associated with a 16% lower risk of cardiovascular disease.
Whole Grains (Oats, Brown Rice, Quinoa)
Whole grains contain fibre that lowers LDL cholesterol and improves blood pressure. Oats in particular contain beta-glucan, a specific fibre with strong heart benefits.
Berries and Citrus Fruits
Rich in flavonoids and vitamin C, which improve endothelial function and reduce oxidative stress. Fresh amla (Indian gooseberry) is one of the richest sources of vitamin C available.
Nuts and Seeds
Almonds, walnuts, and flaxseeds are rich in healthy fats, fibre, and plant sterols. A daily handful of nuts is associated with a 28% lower risk of heart disease.
What to Limit
- Trans fats (vanaspati, fried fast food) — the worst fat for the heart
- Excess salt — limit to 5g per day (about 1 teaspoon)
- Added sugars — increase triglycerides and promote inflammation
- Processed meats — linked to higher cardiovascular risk
Concerned About Your Health?
Speak with one of our specialists about nutrition & diet concerns. Expert consultation, same-day appointments available.
❓ Frequently Asked Questions
Common questions our doctors answer about this topic.