World Heart Day 2025: Heart disease is on the rise in today’s fast-paced world. Poor lifestyle choices and unhealthy eating habits are among the leading causes. Sitting for long hours and regularly consuming
junk food are damaging our heart health. However, by embracing a balanced, nutritious diet, you can significantly improve your heart’s condition and reduce the risk of serious conditions like heart attacks and high blood pressure.
World Heart Day is observed globally on September 29 each year to raise awareness about cardiovascular health. It’s vital to understand which foods support heart health and which to avoid.
Heart Health And Food Consumption
According to a report by Harvard Health, maintaining a well-balanced diet is key to keeping the heart in good shape. It’s not just what you eat, but how much and how often that matters.
Your dietary habits impact cholesterol levels, blood pressure, and inflammation in the body, all of which play a crucial role in heart health.
The American Heart Association (AHA) recommends prioritising natural, unprocessed foods such as fruits, vegetables, whole grains, pulses, and sources of healthy fats.
4 Food Groups That Support Heart Health
- Fruits & Vegetables: Rich in fibre, antioxidants, and essential vitamins, these foods protect blood vessels and reduce inflammation. Leafy greens, in particular, contain nitrates that help regulate blood pressure. Berries, bananas, papayas, apples, oranges, and guavas are especially beneficial.
- Whole Grains: Foods such as oats, brown rice, quinoa, and whole wheat bread are high in fibre and support lower cholesterol levels. Replacing refined grains with whole grains has been shown to significantly reduce the risk of heart disease.
- Healthy Proteins: While protein is vital, sources like red meat and processed meats should be limited due to their negative impact on the heart. Instead, opt for plant-based proteins like lentils, chickpeas, soybeans, and tofu. Fish and eggs are also excellent choices, especially oily fish, which are rich in omega-3 fatty acids that reduce inflammation.
- Low-Fat Dairy & Healthy Fats: Choose skimmed or low-fat milk, yoghurt, and cheese. Replace saturated fats like butter and ghee with heart-friendly oils such as olive oil, mustard oil, or sunflower oil. Avocados, nuts, and seeds also provide healthy monounsaturated fats that can lower the risk of heart disease.
4 Food Groups To Limit/ Avoid For Better Heart Health
The AHA advises limiting the intake of:
- Fried and heavily processed foods
- Items high in salt and sugar
- Processed and red meats (e.g., bacon, sausages)
- Fizzy drinks and alcohol
These can contribute to inflammation, high cholesterol, and elevated blood pressure—all of which are harmful to heart health.
Small Changes, Big Results
Eating healthily doesn’t mean giving everything up. Even small steps, such as adding an extra piece of fruit daily, eating oats for breakfast, cutting down on salt, or choosing home-cooked meals over takeaways, can have a profound effect.
According to experts, adopting just a few healthy habits can reduce your risk of heart disease by up to 50%.
