8 Healthy-Heart Foods

Did you know over the course of our lifetime we have the same number of heart beats as a chicken? That’s approximately 2 billion beats in a lifetime. You’re probably wondering why we live longer than a chicken? This is because a chicken’s heart rate is about 275 beats per minute and ours is closer to 65 beats per minute.

The foods we eat can have a big impact on the structure and health of our heart. Use these heart healthy foods as a guide to create well-balanced and nutritious meals that could make a big difference in keeping your heart in good shape, whilst also minimising your risk of heart disease.



  1. Eat fatty fish high in omega-3 like salmon, mackerel, tuna, sardines, herring and trout
  2. Leafy greens are a great source of vitamin K and are known for their wealth of minerals and antioxidants. So, enjoy plenty of spinach, kale, collard greens and swiss chard in your diet.
  3. Berries such as: blueberries, strawberries, raspberries and blackberries are rich with antioxidants and nutrients that can play an important role in heart health.
  4. Nuts like walnuts and almonds are a great source of fibre and packed with nutrients, vitamins and minerals that contribute to a healthy heart.
  5. Barley, brown rice, buckwheat, oats, quinoa, rye and whole wheat are all whole grains that include the germ, endosperm and bran – the nutrient rich parts.
  6. Avocados are rich in monosaturated fats that are linked to lower cholesterol, believed to contribute to a healthy heart.
  7. Chia, flax and hemp seeds provide omega-3 fatty acids, fibre and protein. These may boost our heart health by reducing inflammation, blood pressure and cholesterol.
  8. Autumnal coloured vegetables such as red peppers, tomatoes, carrots, sweet potatoes, acorn squash are rich in fibre and antioxidants that may be protective against cardiovascular disease.