Diet guide: 7 nutrient-packed foods, easy recipes to keep your heart strong, healthy

The best way to improve your heart health is to fuel it with the right nutrients. Start with avoiding bad foods and adding powerful, nutrient-dense foods that support your cardiovascular health (Image: Canva)

According to the National Heart, Lung, and Blood Institute (NHLBI), the DASH diet is one of the best eating plans for heart health. It builds meals around whole grains, vegetables, fruits, lean proteins, nuts, and healthy oils, while reducing sodium and unhealthy fats. Research shows that following the DASH diet can lower blood pressure, reduce LDL cholesterol, and decrease the risk of heart disease. If you want to prevent heart diseases or just eat better, here are seven foods and easy recipes your heart will love (Image: Canva)

Leafy greens: Leafy greens including spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that lower blood pressure and reduce inflammation. They’re also rich in nitrates, which improve blood flow. Besides, they can be easily included in your diet.
Recipe: Sauté chopped spinach or kale in olive oil with minced garlic and a pinch of salt. Finish with a squeeze of lemon for extra flavour (Image: Canva)

Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants, fibre, and anthocyanins, which help lower LDL (bad cholesterol) and improve artery function. They make a great snack.
Recipe: Layer fresh berries with Greek yogurt and a sprinkle of nuts and chia seeds for a delicious and heart-healthy breakfast or snack (Image: Canva)

Nuts and seeds: Walnuts, almonds, chia seeds, and flaxseeds provide healthy fats, fibre, and omega-3s, reducing cholesterol and inflammation. A small handful daily can make a big difference.
Recipe: Mix almonds, walnuts, flaxseeds, and a handful of dried cranberries for a crunchy, nutrient-packed snack on the go (Image: Canva)

Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower blood pressure, reduce triglycerides, and improve overall heart function. For vegetarians, flaxseeds and walnuts are excellent plant-based alternatives.
Recipe: Marinate salmon with lemon juice, olive oil, and garlic. Grill for a few minutes on each side and serve with steamed vegetables (Image: Canva)

Whole grains: Oats, quinoa, brown rice, and whole wheat bread are packed with fibre, which helps lower LDL cholesterol and improve digestion. The more fibre in your diet, the healthier your heart.
Recipe: Heat 1 tsp olive oil in a pan, add mustard seeds, green chili, and ginger. Sauté chopped onions, carrots, and peas until soft. Add 1 cup roasted oats and mix well. Pour in 1 ½ cups hot water, cover, and cook for 3–4 minutes. Garnish with coriander and lemon juice before serving (Image: Canva)

Beans and legumes: Lentils, chickpeas, and black beans are loaded with plant protein, fibre, and antioxidants, supporting heart health by lowering cholesterol and stabilising blood sugar.
Recipe: Cook lentils with garlic, onion, and tomatoes, until soft. Season with turmeric and cumin for a warming, nutrient-rich meal (Image: Canva)

Olive oil: Swap butter for olive oil to boost heart health. Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation and improve cholesterol levels.
Recipe: Whisk olive oil with lemon juice, Dijon mustard, and garlic for a heart-healthy dressing to drizzle over salads or grilled vegetables. Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis (Image: Canva)