Heart Health
Our hearts work tirelessly, pumping blood to sustain our bodies. Making informed dietary decisions can significantly contribute to maintaining a healthy heart. Let's explore some essential nutrition tips that can help you nourish your heart and support overall wellbeing.
1. Healthy diet:
a) Embrace a Colourful Plate: Consuming a diverse and colourful plate filed with fruit and vegetables signifies a diet rich in antioxidants, vitamins & minerals that play a crucial role in heart health (Irish Heart Foundation, 2026c).
b) Choose Whole Grains: Opt for whole grains such as brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains are a good source of fibre, which helps regulate cholesterol levels and promotes heart health (American Heart Association, 2016).
c) Prioritise Omega-3s: Reduce the intake of saturated and trans fats, commonly found in processed and fried foods. These fats can raise cholesterol levels, increasing the risk of heart disease. Instead prioritise omega-3 fatty acids which are known to help maintain a healthy heart rhythm. They are found in oily fish such as salmon, chia seeds, and flaxseeds. (Irish Heart Foundation, 2026c & British Heart Foundation, 2024).
d) Include Lean Proteins: Choose lean protein sources such as poultry, fish, legumes, and tofu. These options are lower in saturated fat, providing essential nutrients without compromising heart health (Irish Heart Foundation, 2025).
e) Limit Salt Intake: The Irish Heart Foundation recommends no more than 6g of salt per day, ideally less than 5g. Excessive salt intake can contribute to high blood pressure. Be mindful of processed foods, canned soups, and restaurant dishes, which often contain high levels of salt (Irish Heart Foundation, 2026d).
2. Keeping Active: Physical activity helps to lower and maintain a healthy blood pressure and weight, as well as lowering stress levels and improving sleep. It is recommended that adults get 150 minutes of moderate intensity exercise per week, such as running and cycling, which roughly translates to 30 minutes per day (Irish Heart Foundation, 2026b).
3. Managing Stress: Persistent high levels of stress can lead to a high blood pressure due to the production of more hormones by the blood. Also, experiencing stress can lead to smoking cigarettes, drinking more caffeine and alcohol which have been shown to negatively impact the heart. Trying to manage your stress may not be easy but try reading a previous blog post of ours for some tips Managing Stress — Wellbeing In Focus (Irish Heart Foundation, 2026e).
4. Moderate Alcohol Consumption: If you choose to consume alcohol, do so in moderation. Over time alcohol has been shown to raise blood pressure leading to a stroke or heart attack, weaken the heart muscles and contribute to blocked arteries. Limiting alcohol intake can contribute to better heart health. Current guidelines state that no more than 17 standard drinks should be consumed by men, and no more than 11 for women (Irish Heart Foundation, 2026a).
Nourishing your heart through mindful nutrition is a powerful investment in your overall well-being. By incorporating a variety of nutrient-dense foods, prioritizing heart-healthy fats, and making conscious choices, you can support your cardiovascular system and promote a long, healthy life. Remember, small changes can make a significant impact, so start today on the journey to a heart-healthy lifestyle.
References:
- American Heart Association (2016). Whole Grains, Refined Grains, and Dietary Fiber. [online] www.heart.org. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber [Accessed 25 May 2026].
- British Heart Foundation (2024). Omega-3 Foods and Your Heart. [online] www.bhf.org.uk. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart [Accessed 25 May 2026].
- Irish Heart Foundation (2025). Fresh Thinking: Better Protein Options for Health - Irish Heart. [online] Irish Heart. Available at: https://irishheart.ie/publications/cutting-down-on-processed-meats/ [Accessed 25 May 2026].
- Irish Heart Foundation (2026a). Alcohol. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/alcohol/ [Accessed 25 May 2026].
- Irish Heart Foundation (2026b). Be Active. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/be-active/ [Accessed 25 May 2026].
- Irish Heart Foundation (2026c). Healthy Eating. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/healthy-eating/ [Accessed 25 May 2026].
- Irish Heart Foundation (2026d). Salt. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/salt/ [Accessed 25 May 2026].
- Irish Heart Foundation (2026e). Stress. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/stress/ [Accessed 25 May 2026].