5 foods for heart health

Eating a healthy diet is one way to keep your heart healthy and modify your risks. Naturopath Kellie Daley highlights 5 of the best foods to look after the heart.

Did you know that the majority of cardiovascular disease is caused by risk factors you can do something about - this includes smoking, high cholesterol, high blood pressure, being inactive and overweight and having an unhealthy diet.

Here are my top 5 foods for heart health

1. Blueberries

Blueberries are known for their antioxidant activity. Antioxidant anthocyanins not only give this fruit its dark blue colour but also help to maintain vascular health. These tiny, sweet berries are also high in potassium and vitamin C, making them one of the top healthy food choices of naturopaths and nutritionists.

Tip: throw a handful into your smoothies to increase your antioxidant intake.  

2. Oats

Not only loved by the beauty industry but also by your heart!

Oats are a great source of B vitamins including folate and also contain minerals such as iron, magnesium, copper, phosphorus and zinc. Some would even call them a superfood!! 

Oats not only help keep you regular, but they also help to maintain healthy cholesterol levels due to their soluble fibre content. 

Tip: not only a perfect breakfast food creating a feeling of fullness they are also a great ingredient to throw into your muffin mixes. 

3. Garlic

The Mediterranean's love it, eating it as an oil, raw or cooked. It contains zinc, selenium, vitamin A and C, iron, manganese and B vitamins and he effects of this simple bulb are grossly underrated.

Some studies have also shown garlic may also be beneficial for general heart health.

Tip: a great addition to summer salad dressings. Try adding to some olive oil, vinegar and lemon juice with a few fresh herbs. 

4. Tomatoes

Red Cherry, Roma, Tommy Toe, Tiny Tim or Teardrop, eat them raw, canned, oven roasted, grilled or sun-dried.
Whichever way you eat them, they are full of goodness. Another food found in the famously healthy Mediterranean diet; tomatoes contain the carotenoid lycopene. Lycopene has antioxidant and anti-inflammatory properties to help support the health of your heart.

Tip: make a mean toasted sandwich or green salad with fresh tomatoes, fresh basil and fetta with a drizzle of olive oil and balsamic vinegar. 
Or why not try this recipe for Tomato and Mustard Chutney from Cook Republic.

5. Oily Fish

Omega-3 fatty acids are found in oils from cold water fish such as tuna, sardines and salmon. Another type of oil you will find omega-3 in is linseed oil (from flaxseeds) and algae oil.  

Omega-3 has been shown to play a role in supporting general heart and blood vessel health and managing normal levels of blood triglycerides.

Tip:  Eat two to three serves of oily fish a week. A serving size of fish is 150 grams or approximately the size of your whole hand. Use fish oil capsules and omega-3 enriched foods and drinks to supplement your intake of omega-3 fats.

Choosing the right fats for a healthy heart

Understanding the difference between good and bad fats is key to supporting long-term heart health. While fats are often misunderstood, they play a vital role in our bodies—providing energy, supporting cell function, and helping absorb essential vitamins like A, D, E, and K. The key lies in choosing the right types.

Monounsaturated and polyunsaturated fats - found in foods like olive oil, avocados, nuts, and oily fish are the heart-friendly heroes. They help reduce harmful cholesterol levels and support overall cardiovascular function. In contrast, saturated and trans fats can raise cholesterol and increase the risk of heart disease.

By making simple swaps - like using olive oil instead of butter or adding avocado and hummus to your meals you can make a meaningful difference to your heart health. Small, consistent changes in your diet can lead to big benefits over time.