Heart and circulatory diseases cause a quarter of all deaths in the UK – more than 170,000 each year. Coronary heart disease (CHD), also called ischaemic heart disease, is the most common heart disease and the leading cause of heart attacks. It remains the biggest killer of both men and women worldwide [1]. 

New research, medical advances, and healthy lifestyle changes have helped lower deaths from heart and circulatory diseases. However, these conditions still kill around one in four people in the UK. 

In this article, we explain the best foods for heart health and how to check your risk of heart disease. 

Six ways to reduce your risk of heart disease:

 

1. Limit unhealthy fats
2. Eat more plant-based foods
3. Increase fibre intake
4. Reduce salt intake
5. Drink alcohol in moderation
6. Maintain a healthy weight

1. Limit unhealthy fats

 

Not all fats are bad. Healthy fats such as monounsaturated fats and polyunsaturated fats provide essential nutrients. However, eating too many foods high in saturated fat and trans fats can raise cholesterol levels, increasing the risk of heart disease. 

Healthy fats to include:

• Olive oil
• Nuts and seeds
• Oily fish (rich in omega-3 fatty acids)

You should avoid unhealthy fats, or saturated fats, or eat them in small amounts.  

Unhealthy fats to limit:

• Red and processed meats (e.g. sausages, bacon)
• Full-fat dairy products (e.g. cheese, cream, butter)
• Fried and processed foods (e.g. crisps, pastries, fast food)

A high intake of saturated fats can raise LDL (bad) cholesterol, increasing the risk of high blood pressure and heart disease. Swapping unhealthy fats for healthier fat sources can improve blood vessel function and lower your risk. 

2. Eat more plant-based foods

 

A diet rich in fruits, vegetables, and other plant-based foods has been linked to a lower risk of heart disease. The Mediterranean diet, for example, is full of seasonal fruits, vegetables, and healthy fats that support heart health. 

Plant-based meals are usually lower in saturated fat. They are also higher in fibre, vitamins, minerals, and antioxidants. All these nutrients help support heart health. 

Easy ways to eat more plant-based meals:

• Mix meat with plant-based protein sources like lentils, beans, and tofu.
• Try a meat-free day each week.
• Choose plant-based dairy alternatives such as almond or oat milk.
• Load up on vegetables by adding extra portions to every meal.

Studies show that eating lean meats is a better choice than processed or fatty cuts. Red meat is linked to a higher risk of heart disease. 

3. Increase fibre intake

 

Fibre is a type of carbohydrate that helps maintain a healthy digestive system and reduces the risk of various health conditions [3]. 

Health benefits of fibre include reducing the risk of: 

• Heart disease 
• Stroke 
• Type 2 diabetes 
• Bowel cancer 

Eating more fibre-rich foods can lower cholesterol and blood pressure. This can help reduce the risk of health problems and improve heart health. 

Foods high in fibre include:

• Brown rice
• Fruits and vegetables
• Nuts and seeds
• Pulses (beans, lentils, and chickpeas)
• Wholemeal bread
• Wholewheat pasta

Eating more fibre-rich foods can lower cholesterol and blood pressure, improving heart health.

4. Reduce salt intake

 

Salt is so common in many recipes. However, excessive salt intake can contribute to high blood pressure, a major risk factor for heart disease [5]. 

Tips to reduce salt intake:

• Check food labels and choose lower-salt options.
• Use herbs and spices instead of salt for flavour.
• Cook from scratch to control salt levels.
• Avoid processed and fast foods, which often contain high salt levels.

The British Heart Foundation recommends keeping salt intake below 6 grams each day. That’s about one level teaspoon.  

Be aware that Some food labels call salt sodium instead. Salt and sodium are measured differently. Adults should have less than 2.5 grams of sodium per day. 

5. Drink alcohol in moderation

 

Drinking alcohol in excess can lead to high blood pressure, weight gain, and an increased risk of heart disease. The NHS recommends consuming no more than 14 units of alcohol per week, spread over at least three days. 

Tips for healthier drinking habits:

• Choose no- or lower-alcohol options or alternate alcoholic drinks with water.
• Have alcohol-free days each week.
• Be mindful of alcohol portion sizes — one small glass of wine (125ml, ABV12%) can contain more than 1.5 units.
• Mix your wine or beer with fizzy water or lemonade for a lower-alcohol spritzer or shandy.

6. Maintain a healthy weight

 

Carrying extra weight, especially around your waist, can raise your risk of high blood pressure and high cholesterol. It can also lead to type 2 diabetes, which contributes to heart disease.  

Maintaining a healthy weight through a balanced diet and regular exercise can help support heart health. 

Ways to maintain a healthy weight:

• Engage in at least 150 minutes of moderate exercise per week.
• Eat a well-balanced diet with controlled portion sizes.
• Reduce consumption of processed foods high in sugar and fat.

How can I check my heart disease risk?

 

Our Heart Disease Risk Blood Test and Advanced Heart Disease Risk Blood Test assess key risk factors linked to cardiovascular health, helping you identify potential warning signs before they become serious.

If your cholesterol levels are high, following these six small changes to your diet can help lower your risk of heart disease.

Key takeaways

 

• Eating a balanced diet rich in healthy fats, fibre, and plant-based foods can support heart health.
• Limiting salt, unhealthy fats, and alcohol can lower your risk of heart disease.
• Maintaining a healthy weight and staying active are key lifestyle factors in heart disease prevention.
• A heart health blood test can help you monitor your cardiovascular health.

Would you like to take the first step towards a healthier heart? Explore our blood tests to check your risk and start making positive changes today.

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References 

1. www.bhf.org.uk/what-we-do/news-from-the-bhf/contact-the-press-office/facts-and-figures 
2. Truly Experiences Blog. Veganism Statistics 2022 – How Many Vegans Are There in the UK?. [online] Available at: https://www.trulyexperiences.com/blog/veganism-uk-statistics. 
3. Bmj.com. Replacing red meat with plant foods may reduce the risk of heart disease | BMJ. [online] Available at: https://www.bmj.com/company/newsroom/replacing-red-meat-with-plant-foods-may-reduce-the-risk-of-heart-disease. 
4. Nutrition.org.uk. Fibre - British Nutrition Foundation. [online] Available at: https://www.nutrition.org.uk/nutritional-information/fibre/. 
5. Grillo, Salvi, Coruzzi, Salvi and Parati, 2019. Sodium Intake and Hypertension. Nutrients, 11(9), p.1970.