Awareness and First Aid

Heart health starts with your diet, which is why we’ve created a simple guide to choosing and preparing heart-healthy foods.

Fatty fish

You’d think that removing fat from your diet would be good for your heart, but healthy fats like Omega-3 fatty acids bust that myth. These fatty acids reduce triglycerides, a harmful fat in the bloodstream, and reduce the buildup of plaque, which blocks arteries and leads to development of an irregular heartbeat. Fatty fish that contain Omega-3 fatty acids include sardines, salmon, swordfish, mackerel and tuna – fresh or canned.

Lean meat and poultry

Removing bad fat from your diet is of course important. But aside from avoiding unhealthy oils and butter, remember that meats like lamb, beef, pork, and even chicken with skin on can contain too much fat. Luckily, you don’t need to avoid them altogether if you choose lean or extra-lean mince, pork tenderloin, and skinless chicken. The leaner the meat, the better it is for your heart.

Eggs

Some people believe egg yolks are bad for you because they’re packed with cholesterol. The truth is that they contain good cholesterol (HDL), which, consumed in moderation, is great for your heart. The American Heart Association recommends one egg per day, or if you still want to remove the yolk, two egg whites will do.

Nuts

Nuts are a good source of protein and contain healthy monounsaturated and polyunsaturated fats, which help lower levels of “bad” cholesterol (LDL). This goes for seeds too, like chia, sesame, pumpkin, and sunflower seeds. Almonds, macadamia nuts, hazelnuts and pecans are high in the heart-healthy Omega-3 fatty acids we mentioned earlier.

Healthy food preparation

Making healthier food choices can save your heart, but if you’re frying your food in butter, for example, you’re cancelling out the benefits. Switch to vegetable oil instead, which contains less fat. The fat in it is also mostly polyunsaturated, unlike the unhealthy saturated fats found in butter. Where possible, grill, steam, air-fry or bake your food rather than fry it. Stick to a moderate amount of healthy oil, like olive, canola, sunflower or avocado oil when grilling or baking.