Heart-healthy Eating Plan

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The heart is a fist-sized organ that pumps blood throughout your body. It’s your circulatory system’s main organ. Muscle and tissue make up this powerhouse organ. Your heart contains four muscular sections (chambers) that briefly hold blood before moving it. The heart is about the size of a clenched fist and weighs between 300 and 450 grams. It’s located slightly left of center in the chest. The heart’s electrical system controls the rate and rhythm of its beat, which is directed by the brain and nervous system. Valves keep blood flowing in the right direction. The heart pumps about five quarts of blood every minute and beats about one hundred thousand times in a day.

Heart Disease

A blocked artery can cause chest pain or a heart attack. Some factors that increase the risk of heart disease include high cholesterol, high blood pressure, diabetes, smoking, being overweight or obese, and family history. Some ways to tell if your heart is healthy — Heart Rate, Breathing, Energy levels, Blood pressure, Oral health, regular body screening etc.

Healthy Heart Foods

One way to begin is to create a daily meal plan. The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods.

Oats – Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and “bad” LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.


Fish – fish and other seafood may offer potential health benefits. Eating a diet consisting mainly of plant-based foods has a variety of health benefits, which the addition of fish and fish products may enhance. Just a couple of 4-ounce servings of seafood with them each week can lower your chances of heart disease by 36%. Omega-3s might make you less likely to have conditions like stroke and Alzheimer’s disease, too. Good sources of these healthy acids include: Salmon.

Berries – Berries are among the top sources of vitamins, minerals, and disease-fighting nutrients, and they can help reduce the risk of many age-related conditions, according to experts. The fruitarian diet is a subset of the vegan diet where participants eat mostly (or all) fruit. On a fruitarian diet, 50% to 75% of foods consumed are raw fruits, making this one of the most restrictive eating patterns where the risk of malnourishment is high despite the nutritional quality of most fruits.

Dark Chocolate – Dark chocolate may aid weight loss through several mechanisms, such as by improving insulin sensitivity, reducing hunger and appetite, and enhancing mood. However, it’s important to keep in mind that dark chocolate is also high in calories and fat, and many varieties contain high amounts of added sugar. Aim for chocolate that is at least 70% cocoa. This contains more natural fiber, minerals, vitamins, and antioxidants, and fewer other ingredients, like refined sugar and additives.

Potatoes – They’re a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They’re high in vitamin C and potassium and are a good source of vitamin B6. Potatoes are whole, unprocessed carbohydrates, which require more energy to digest compared to processed foods. Therefore eating potatoes can increase the number of calories your body burns during digestion — known as the thermogenic effect — which can further promote weight loss.

Legumes – Legumes are packed with nutrients. They are low in calories, but their fiber and protein make you feel full. The body uses the carbohydrates in legumes slowly, providing steady energy for the body, brain, and nervous system. Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure.

Tomatoes – Tomatoes in diet can improve heart health, reduce cancer risk and promote better digestion. The antioxidants contained in tomatoes may also have anti-aging effects and promote healthier-looking skin. Enjoy a variety of tomatoes, cooked or raw, in different ways to reap the most nutrients they have to offer. Tomatoes are a low-calorie food and could help with weight loss. They contain a lot of water and can help you stay hydrated. They also have generous amounts of several vitamins and minerals.

Nuts – Nuts are a nutrient-rich food providing us with fibre, protein, vitamins, minerals and other micronutrients that could help reduce our risk of heart and circulatory diseases. Regularly eating nuts as part of a healthy diet is not associated with weight gain, and may even help you lose weight. However, it’s important to exercise portion control. Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week.

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