Written by Medibank
January 2024
As we get older, our hearts need some help to remain healthy.Heart disease is a common and serious condition: in 2019-21, coronary heart disease was the leading cause of death for Australians aged 45-64 and 75-84.1
While we can’t alter factors like our age and ethnicity, the good news is that everyday lifestyle changes, including diet and exercise, can make a tangible difference to your heart health.
If you’d like support maintaining a heart-healthy diet, Medibank’s Live Better program can help you stick to a plan.
What is a heart-healthy diet?
A heart-friendly diet is a diet that helps reduce the risk factors for heart disease. Ultimately, a heart-friendly diet includes a wide variety and balance of fresh and unprocessed foods.
Maintaining a heart-healthy diet means you’re filling your plate up with food that is low in unhealthy fats, salt and added sugars, and rich in wholegrains, fibre, vitamins and minerals, and healthy fats.
What diet can't control?
Not every risk factor for heart disease can be addressed by diet. There are some factors outside of your control such as age, gender, ethnicity and family history of heart disease. There are also factors within your control that are not related to diet, including smoking and physical activity levels.
What heart disease risk factors can be addressed by a healthy diet?
A number of risk factors can be addressed and maintained by what you eat.
1. Cholesterol levels
Only one type of cholesterol, low-density lipoprotein (LDL) cholesterol, is a problem for heart health. LDL cholesterol can cause plaque – a fatty build-up – to stick to the walls of your arteries, which can stop blood from flowing normally to your heart. You can reduce your LDL cholesterol by eating less food containing saturated fats and trans fats, and more food containing unsaturated fats like avocado and nuts such as almonds, cashews, peanuts, pine nuts, and walnuts.
2. Blood pressure
High blood pressure is linked to an increased risk of heart disease and stroke. From a dietary perspective, you can reduce your blood pressure by reducing your salt intake. The degree to which your salt intake correlates to your blood pressure depends on factors including your age, current blood pressure and body weight.
3. Body weight
Being overweight can lead to some of the other risk factors for heart disease, including high blood pressure, high cholesterol and type 2 diabetes. A heart-friendly diet for weight loss generally includes eating fewer processed foods and more wholefoods.
4. Diabetes management
Diabetes can lead to an increased risk of stroke or heart disease. If you have diabetes, eating a varied diet of healthy foods helps reduce your risk of heart disease.
Medibank Type 2 Diabetes Program
This 12-month program includes consultations with a dietitian and a supported meal plan that aims to help eligible members achieve a healthy weight and manage their type 2 diabetes. Clinical and product eligibility criteria apply.
Check eligibility
What are the best foods to eat for a healthy heart?
Fruits and vegetables
The Heart Foundation recommends you eat lots of fruits and vegetables in a wide variety of colours; each colour provides different essential vitamins, minerals and phyto-chemicals – a chemical produced by plants that strengthen the plant’s immunity.
Healthy fats
Foods containing healthy fats include avocados, olives and unsalted nuts.
Fish
Fish is a great source of healthy fat. Oily fish like sardines and salmon have a particularly high amount of healthy fat.
Wholegrains
When grains are refined, part of the grain is removed. Because wholegrains are less processed, they contain more fibre than refined grains. This helps reduce and regulate cholesterol.
5 ways to start eating a heart-healthy diet
1. Eat more fruit and vegetables
Try to eat at least 2 serves of fruit and fives serves of vegetables each day.
2. Avoid saturated fats
These are found mainly in animal products. Eating too much food high in saturated fats can raise the cholesterol in your blood.
3. Cut down on processed food
Processed and packaged food is the source of most of the salt we consume. A key way to reduce your salt intake is to cut down on your intake of processed food like deli meats and canned foods.
4. Pay attention to portion size
Avoid over-eating and try to eat the different food groups in healthy proportions.
5. Cut down on red meat
Red meat is associated with a higher risk of heart disease. Try to limit your intake to 1–3 meals per week.
Heart-healthy recipe ideas
- Get a good dose of healthy fat from fish: Satay salmon with crunchy cucumber and herb salad or Vietnamese turmeric and dill fish.
- Eat the rainbow: Vegetarian laksa or Nutrition bowl with beetroot hummus and guacamole or Thai noodle salad with marinated tofu.
- Switch to wholegrains: Coconut quinoa with kale and pesto or Spring quinoa risotto.
Diet and heart health: frequently asked questions
What foods should I avoid for heart health?
To keep your heart healthy, try to eat less of:
- sweets such as biscuits, cake, ice cream and chocolate
- takeaway food like pizza and hot chips
- processed meats.
Are eggs heart-healthy?
Eggs are considered neutral for heart health; they’re not shown to significantly increase or decrease your risk of heart disease. If you have type 2 diabetes or high cholesterol, it’s recommended you limit your egg consumption to 7 per week.
Is dairy good for heart health?
Dairy doesn’t increase or decrease your risk of heart disease. It’s a good source of protein, calcium and other minerals, so it’s a good component of a balanced diet. Look for unflavoured dairy products without added sugar.
