Follow a heart-healthy diet that is based primarily on eating plant-based foods. Eating plenty of plant-based foods like vegetables, beans, fruits, whole grains, nuts, and seeds is good for your heart.
Include beans (or legumes like chickpeas, lentils, split peas), beans (like haricot beans, kidney beans, baked beans, bean mixes) in at least two meals a week. Check food labels and choose products that are lowest in sodium (salt).
Beans are a great alternative to meat in tacos or hummus with vegetables. You can also add beans to soups, pasta sauces, curries, and stews.
Use tofu or lentils instead of meat in stir-fries or curries.
Choose whole-grain breads, cereals, pasta, rice, and noodles.
Snack on unsalted nuts and fresh fruit (ideally two servings of fruit per day).
Use avocados, nut butters, tahini or spreads made from healthy unsaturated fats (such as canola, sunflower or extra virgin olive oil) instead of those made from saturated fats (such as butter, coconut oil and cream).
Use healthy oils for cooking – some examples include canola, sunflower, soybean, olive oil (extra virgin is a good choice), sesame oil and peanut oil.
For people at high risk of heart disease, it is recommended that people eat 2-3 grams of plant sterol-rich foods per day (for example, margarine, yogurt, milk and cereals enriched with plant sterols).
Eat fish two to three times a week (150 grams fresh or 100 grams canned).
Most people do not need to limit the number of eggs they eat each week. However, a maximum of seven eggs per week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Choose lean meats (fatty meats and skinless poultry) and limit unprocessed red meat to 350g per week.
Choose unflavoured milk, yoghurt and cheese. People with high cholesterol or heart disease should choose low-fat options. Check the label to make sure there is no added sugar. Non-dairy milk and yoghurt are fine; choose unsweetened and calcium-fortified versions.
Limit or avoid processed meats including sausages and cold cuts (such as ham, bacon and salami).
