Principles of a heart healthy diet

What is a heart healthy eating pattern?

Nutrition advice has shifted from focusing on one specific nutrient and has moved toward looking at our overall eating pattern. A healthy eating pattern is based on a foundation of nutritious and minimally processed whole foods. The Heart Foundation's principles to a heart healthy eating pattern are:

1. Eat plenty of vegetables, fruits and wholegrains (plant-based foods).
2. Include a variety of healthy protein sources e.g. fish, seafood, legumes, nuts and seeds. Smaller amounts of eggs and poultry and lean red meat 1-3 times a week.
3. Choose unflavoured milk, yoghurt and cheese. Those with high cholesterol should also choose low fat varieties.
4. Include regular healthy fats.
5. Use herbs and spices to flavour food, instead of salt.

Let’s look at each of these in more detail.

Eat plenty of vegetables, fruits and wholegrains (plant-based foods).

Vegetables, fruits and wholegrains are fantastic sources of fibre, vitamins and minerals. Soluble fibre found in oats, barley and legumes can help to lower cholesterol levels. Antioxidants found in fruits and vegetables can help prevent cells from oxidation, which reduces inflammation.

Include a variety of healthy protein sources

For example, fish, seafood, legumes, nuts and seeds. Smaller amounts of eggs and poultry and lean red meat 1-3 times a week.

The type and amount of fat varies among these protein containing foods. While unprocessed red meat (e.g. beef, lamb, pork, veal) is a source of protein, iron, zinc and vitamin B12, it is also a source of saturated fat. Saturated fat can raise LDL or “bad” cholesterol levels. Higher levels of LDL cholesterol are linked with increased heart disease risk. The Heart Foundation recommends eating red meat no more than three times a week (or less than 350 grams over the week).

Poultry and eggs have been found to have a mostly neutral effect on heart disease risk which means they don’t increase or decrease risk. It’s recommended that people living with diabetes limit their intake of eggs to 7 per week. This is because eggs contain dietary cholesterol.

Fish and seafood are a source of unsaturated fat which can help increase HDL “good” cholesterol and lower LDL “bad” cholesterol. Oily fish (e.g. salmon, sardines, tuna, mackerel) and some nuts/seeds (e.g. chia seeds, linseeds, walnuts, pumpkin seeds) contain omega 3 fatty acids which are anti-inflammatory.

Choose unflavoured milk, yoghurt and cheese.

Those with high cholesterol should also choose low fat varieties.

Dairy foods are a source of calcium, protein and a variety of other vitamins and minerals. Most of the fat coming from dairy is saturated fat. However, the evidence shows that if full cream dairy is included as part of a heart healthy eating pattern, then it may not increase heart disease risk (unless a person already has high cholesterol levels). Choosing unflavoured varieties of milk and yoghurt will mean there is no added sugar and will provide a more stable rise in blood glucose.
Include regular healthy fats.

The two types of healthy fats are monounsaturated and polyunsaturated fatty acids. Healthy fats are found in oily fish (as above), nuts, seeds, avocados and extra virgin olive oil. Include oily fish 2-3 times a week (fresh, frozen or tinned) and nuts/seeds, avocado and/or olive oil every day.

Use herbs and spices to flavour food, instead of salt.

Having a diet that’s high in salt is linked to higher blood pressure. Adding less salt to your cooking can help to lower your salt intake. However, most of the salt we eat comes from processed or packaged foods. Salt is used to improve flavour and preserve food (help products stay fresh for longer).

Next time you’re at the supermarket, check the nutrition information panel and choose products with less than 400mg sodium per 100g or as close to this as possible (the lower the better).

Conclusion

Following a dietary pattern rich in vegetables, fruit, legumes, nuts, seeds, wholegrains, healthy fats and low in sweetened drinks, alcohol and processed foods can reduce heart disease risk for the general population and people living with diabetes. To guide you more on your journey to heart health, speak to your dietitian. If you don't have one in your care team, the Diabetes Victoria Clinic can support you.

Read the Heart Foundation nutrition position statements in full here.