How to Eat for a Healthy Heart: Top Heart Healthy Foods

Your heart works hard for you every single day - but are you giving it the right fuel in return? Heart healthy foods play a powerful role in supporting normal heart function, healthy cholesterol levels and balanced triglycerides.

The good news? Healthy eating for heart health doesn’t have to be complicated. By focusing on a Mediterranean-style approach rich in whole foods, healthy fats and key nutrients like omega-3, you can build meals that actively support your cardiovascular wellbeing.

Here are the top heart healthy foods to include in your diet - and why they matter.

What Does Healthy Eating for Heart Health Really Mean?

When it comes to cardiovascular wellbeing, one dietary pattern consistently stands out in research: the Mediterranean diet.

This style of eating prioritises:

• Extra virgin olive oil
• Oily fish
• Vegetables and leafy greens
• Legumes
• Nuts and seeds
• Moderate amounts of whole grains
• Limited ultra-processed foods and added sugars

Diets high in refined carbohydrates and sugar can lead to repeated insulin spikes, which may influence how the liver produces fats such as triglycerides. Over time, elevated triglycerides are considered a cardiovascular risk marker.

In contrast, a Mediterranean-style pattern - low in sugar and processed foods and rich in fibre and healthy fats - is widely associated with positive heart health outcomes.

Let’s explore the top heart healthy foods that form the foundation of this approach.

1. Oily Fish: The Ultimate Heart Health Omega-3 Source

When discussing heart health omega 3, oily fish sits firmly at the top of the list.

Salmon, mackerel, sardines and herring provide EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) - two long-chain omega-3 fatty acids that contribute to the normal function of the heart.*

Why omega-3 matters for heart health:

• Supports normal heart function*
• May help maintain healthy triglyceride levels
• May help support healthy blood pressure levels as part of a balanced lifestyle

Research consistently shows that higher intakes of EPA and DHA are associated with reductions in triglyceride levels - one of the most well-documented areas of omega-3 research.

How much?
Aim for 2–3 portions of oily fish per week, or consider a high-quality omega-3 supplement, such as Efamol High Strength Omega 3, providing at least 250 mg combined EPA and DHA daily to achieve the recognised heart function benefit.*

2. Extra Virgin Olive Oil: A Mediterranean Staple

A cornerstone of heart healthy foods, extra virgin olive oil is rich in monounsaturated fats and plant polyphenols.

Replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.

Easy ways to include it:

• Drizzle over roasted vegetables
• Use in salad dressings
• Finish soups and cooked dishes with a spoonful
• Swap butter for a drizzle of olive oil 

Small daily habits like this can significantly improve your overall healthy eating for heart health strategy.

3. Dark Leafy Greens: Nutrient-Dense Heart Healthy Foods

Spinach, kale, chard and rocket provide:

• Fibre
• Potassium
• Magnesium
• Naturally occurring nitrates

Higher vegetable intake is consistently associated with favourable cardiovascular outcomes in observational research.

Aim for at least one generous handful of leafy greens daily - in smoothies, salads or lightly sautéed with olive oil.

4. Berries: Small but Powerful

Berries are rich in anthocyanins and other plant compounds studied for their role in vascular health.

They also provide:

• Fibre
• Vitamin C
• Natural sweetness with a lower glycaemic impact than refined desserts

Add a handful to breakfast, yoghurt or porridge for a simple heart-supportive upgrade.

5. Nuts and Seeds: Healthy Fats and Fibre

Walnuts, almonds, flaxseeds and chia seeds are classic heart healthy foods.

They provide:

• Fibre
• Magnesium
• Beneficial unsaturated fats

Walnuts are particularly interesting as they provide plant-based omega-3 (ALA), which complements marine-derived EPA and DHA.

A small handful (around 30 g) daily fits well within a heart-conscious diet - try switching crisps to a handful of nuts as an easy heart healthy food swap.

How to Build a Heart Healthy Plate

To summarise the top heart healthy foods to focus on:

• Oily fish (contains omega-3, which supports heart health)
• Extra virgin olive oil
• Leafy green vegetables
• Berries
• Nuts and seeds
• Legumes and whole grains
• Minimally processed foods

Embrace a Mediterranean-style dietary pattern. Prioritise unsaturated fats. Eat a wide variety of colourful plant foods. Ensure adequate omega-3 intake.

When these foundations are in place, you are supporting healthy cholesterol, balanced triglycerides, stable blood pressure and normal heart function as part of a healthy lifestyle.

 

Written by Victoria Malcolm, Efamol Nutritionist

 

About Victoria

Victoria Malcolm is a Registered Nutritional Therapist (Dip.CNM, mANP) with over a decade of experience in the supplement industry, working extensively in marketing and product innovation. She is passionate about guiding individuals toward healthier lifestyles through balanced nutrition and practical wellness strategies. With a strong foundation in evidence-based practice, Victoria is dedicated to empowering people to make informed, lasting choices that support their overall wellbeing.