Eating for Heart Health: What the Evidence Shows

Heart disease remains the leading cause of death in the UK. While genetics play a role, diet is one of the most modifiable risk factors. Decades of research have identified eating patterns that consistently support cardiovascular health.

This guide summarises what we know about diet and heart health - not fads or supplements, but the evidence-based fundamentals.

The Core Principles

Rather than focusing on single "superfoods," research consistently shows that overall dietary patterns matter most. The eating styles with the strongest evidence for heart health share common features:

• Plant-rich - Abundant vegetables, fruits, legumes, nuts
• Whole grains - Oats, barley, whole wheat, brown rice
• Healthy fats - Olive oil, nuts, fatty fish; less saturated fat
• Lean proteins - Fish, poultry, legumes; less red and processed meat
• Low sodium - Limited salt and processed foods
• Limited added sugar - Especially from drinks and ultra-processed foods

These principles underpin both the Mediterranean diet and the DASH diet - two eating patterns with the strongest cardiovascular evidence.

Foods to Emphasise

Foods to Limit

What About Cholesterol in Food?

The relationship between dietary cholesterol (like eggs) and blood cholesterol is more nuanced than once thought. For most people, saturated fat has a larger impact on blood cholesterol than dietary cholesterol itself.

Eggs can be part of a heart-healthy diet for most people - the British Heart Foundation suggests up to one a day is fine within a balanced diet. The exception: if you have familial hypercholesterolemia or have been advised otherwise by your doctor.

Beyond Food: The Full Picture

Diet is one piece of cardiovascular health. Other modifiable factors include:

• Physical activity - Regular movement, including both cardio and resistance training
• Weight management - Maintaining a healthy weight reduces heart strain
• Not smoking - Single most important lifestyle change for smokers
• Alcohol moderation - If you drink, keep it moderate
• Stress management - Chronic stress affects heart health
• Sleep - Poor sleep is linked to increased cardiovascular risk

Practical Application

You don't need to overhaul your diet overnight. Start with:

1. Add more vegetables - At every meal if possible
2. Switch to oily fish twice weekly - Salmon, mackerel, sardines
3. Choose whole grains - Swap white bread for whole wheat, white rice for brown
4. Use olive oil - For cooking and dressings
5. Reduce processed foods - They're typically high in sodium, sugar, and unhealthy fats