Heart health: food and lifestyle tips

How does diet affect the heart?

A healthy, well‑balanced diet is vital to your heart health, while a poor diet high in fats and sugars can increase your risk of developing heart conditions and other health problems. Staying on top of what you’re eating can help reduce the risk of coronary heart disease, diabetes and high blood pressure, while also helping you manage your cholesterol levels.

The important thing to remember is that this isn’t about strict, short‑term dieting. A heart‑healthy diet comes from thinking about what you eat as a whole and giving your heart and body the variety of nutrients they need to stay healthy.

What should I be eating?

Aim for five portions of fruit and vegetables each day. Fresh, frozen, juiced, tinned or dried all count. Try a glass of fruit juice with lunch, add tinned or dried fruit to yoghurt at breakfast, or snack on chopped vegetables like carrots and peppers with reduced‑fat hummus or guacamole. NHS guidance says fruit juice, vegetable juice, and smoothies should be limited to a combined total of 150ml a day and consumed with meals to reduce tooth decay risk.

Starchy foods such as pasta, rice and potatoes provide energy and pair well with vegetables to create balanced meals. These should make up about one‑third of your daily intake.

Fish is a great source of protein and contains key nutrients including vitamin D and omega‑3 fatty acids. Aim for two portions a week, including one oily fish such as salmon, mackerel, pilchards or sardines.

Beans, lentils and peas are excellent alternative protein sources - low in fat and high in fibre.

Milk, cheese and yoghurt provide protein and calcium. Try lower‑fat options such as semi‑skimmed or skimmed milk and low‑fat yoghurts.

Finally, stay hydrated with 6 to 8 glasses of fluid a day. Water is ideal, but sugar‑free dilute cordial or sparkling water can help if you prefer more flavour.

What should I limit in my diet?

Most people in the UK need to reduce their intake of saturated fats, salt and sugar, as these all play a major role in heart health. 

You should also try to keep processed foods to a minimum and choose freshly prepared meals when possible. Keep sweet treats and red or processed meat as occasional choices.

Here are some key things to be aware of: 

• Saturated fat – increases blood cholesterol levels, raising the risk of heart attacks and strokes 

• Salt – too much increases the risk of high blood pressure and coronary heart disease 

• Sugar – contributes to weight gain and tooth decay; reduce gradually rather than all at once 

• Alcohol – aim for no more than 14 units per week, spread over at least three days, with several alcohol‑free days 

How to use the Eatwell Guide

The Eatwell Guide is the UK’s official food guide. It shows what kinds of food you should eat and in what proportions. It can help you maintain a healthy, balanced and sustainable diet that supports both heart health and overall wellbeing. Use it when planning meals, writing shopping lists or prepping recipes to make sure you’re covering all the essentials. 

How to follow Traffic Light Labels

Nutrition information labels help you quickly identify whether a food is high, medium, or low in fat, saturated fat, sugars, and salt. Many pre‑packed foods use a traffic light label so you can compare products at a glance. 

Red – high 
This means the food is high in fat, saturated fat, sugars, or salt based on the relevant per‑100g, per‑100ml, or per‑portion criteria. Eating these foods less often and in smaller amounts can help reduce overall intake. 

Amber – medium 
An amber value means the level is neither high nor low. Foods with mostly amber on the label can generally be eaten most of the time as part of a balanced diet. 

Green – low 
A green value shows the food is low in that nutrient and is usually a healthier choice. 

If you’re unsure, choosing products with more green and amber indicators is a good way to keep your diet balanced.

Heart-healthy quick tips

Eating too many foods high in saturated fats can raise your cholesterol levels, particularly LDL cholesterol, also known as ‘bad’ cholesterol. These foods include fatty or processed red meat, full‑fat dairy products, cakes, biscuits, and oils like palm or coconut.

Choosing foods rich in unsaturated fats instead, like olive or rapeseed oil, oily fish, avocados, nuts and seeds, can help lower “bad” cholesterol and support healthier “good” cholesterol levels. 

1. Add more fruit, vegetables and unsalted nuts

Try to make vegetables the biggest part of your plate at mealtimes and choose fruit when you want something sweet. For snacks, a small handful of unsalted nuts or sliced vegetables such as cucumbers, peppers or carrots can be simple, healthy options. 

2. Choose healthier fats 

When cooking, reach for olive oil or rapeseed (vegetable) oil instead of butter, ghee, coconut oil or palm oil. Including more oily fish, seeds, unsalted nuts, lean meat and lower fat dairy products can help you cut back on fatty red meat and full fat dairy. 

3. Look at food labels 

Traffic light labels can help you quickly spot foods that are high in saturated fat. Items like pies, processed meats, biscuits, cakes, pastries and many ready meals often show a red rating for saturates, so it’s worth keeping these as occasional choices. 

4. Pick cooking methods that use less fat 

Cooking techniques such as steaming, grilling, baking or boiling can help you reduce the amount of saturated fat and overall fat in your meals. Frying tends to add more fat, so using it less often can make a difference. 

5. Cut back on takeaways and meals out 

Preparing more meals at home can help you eat more nutritious food and gives you full control over the ingredients. Reducing how often you rely on takeaways or restaurant meals can also be a good way to save money

Handy links & resources

For more heart-healthy diet tips, advice, and recipes, use these handy resources. 

• At-home testing kits for health and wellbeing 

• Calculate your BMI - free online tool 

External resources: 

• Heart UK Diet Advice  

• British Heart Foundation Healthy Eating Guide  

• British Heart Foundation Foods to avoid with high cholesterol  

• Heart Research UK Eating Better  

• The Eatwell Guide