3 things you should & shouldn't eat for your heart according to experts

Written by: Ehsan Siddiqui Reviewed by: Dr. Swati Mishra 8 September 2025

[{"selector":"#anim-89ce168a-54a2-4e73-b497-5ea4b40cfbaa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bd98b57-d12a-437c-bb55-905c409162fc","keyframes":{"transform":["translate3d(0px, 133.78685%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] What's on your plate has a direct impact on your heart. Some foods protect your heart, while others quietly raise disease risk. Here are 3 foods you should eat and avoid for your heart. Photo Credit: Freepik

Eat- Fatty Fish

[{"selector":"#anim-1789eed9-a97b-452c-a69d-83b31b8f3a9e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c8b2f49-1977-4d8f-8f08-b9f1892286eb","keyframes":{"transform":["translate3d(0px, 148.78233%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a16f1789-600c-4911-bd0c-85c0d0537d10","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b24a88b3-80a8-4534-a4b6-66edbbbbacb1","keyframes":{"transform":["translate3d(0px, 683.95088%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fatty fish like Salmon and mackerel are rich in omega-3s that lower triglycerides, reduce inflammation, and keep arteries flexible. Photo Credit: Freepik

Avoid- Processed Meat

[{"selector":"#anim-79a9085f-ac25-4807-859a-3c156824ae98","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b303bd24-686e-4c65-a000-b01030b25791","keyframes":{"transform":["translate3d(0px, 116.01007%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fadfa8b4-0462-4f39-b732-57d7cf2603fd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e15f9960-547f-4410-8084-8e311e33f4c9","keyframes":{"transform":["translate3d(0px, 789.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Experts recommend reducing consumption of processed meats, including hot dogs, bacon, and deli meats. These are frequently high in saturated fat and sodium, which can be harmful to your heart. Photo Credit: Freepik

Eat - Whole Grains

[{"selector":"#anim-7d141227-0695-49dd-b8c6-47b0eccc7ddb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1106f05b-14f7-4944-ae99-e2123dcfa223","keyframes":{"transform":["translate3d(0px, 126.644%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bfc272b-a1df-447e-a1b8-99704e76e473","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e02683d-969f-4371-870e-1a4b1ed0a0a7","keyframes":{"transform":["translate3d(0px, 764.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Whole grains like Oats, quinoa, and brown rice are high in fiber, which lowers LDL ("bad") cholesterol and promotes stable blood sugar levels, both of which are important for heart health. Photo Credit: Freepik

Avoid- Sugary Drinks

[{"selector":"#anim-1810e0d7-3df1-4d0b-8505-95c40b667085","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1bb41cd-8cfb-4ba0-91cc-a3e7f7e6dbc0","keyframes":{"transform":["translate3d(0px, 135.80248%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41377bb3-4f70-469e-b9c5-eae08a8d8b18","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0113c519-422f-4f90-8980-0939cffdfb43","keyframes":{"transform":["translate3d(0px, 725.61766%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Energy drinks, sweetened juices, and colas raise blood sugar levels, provide empty calories, and increase obesity, which is a significant risk factor for heart disease. Photo Credit: Freepik

Eat- Nuts & Seeds

[{"selector":"#anim-aad970a5-03ff-4952-bed4-778969144a10","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96f8746e-54b3-43c9-bc64-59ec455f4ed9","keyframes":{"transform":["translate3d(0px, 126.644%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d60125d6-6b99-499f-9db7-c74ca7912e32","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9c02e2cd-de64-4cce-88b9-2ab2c76b7ea4","keyframes":{"transform":["translate3d(0px, 783.95105%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Chia, flaxseeds, walnuts, and almonds are rich in heart-healthy lipids and nutrients. Experts suggest that consuming a handful every day can improve cholesterol and lower the risk of heart disease. Photo Credit: Freepik

Avoid- Baked Goods

[{"selector":"#anim-8ec89da2-7560-4ef0-ac31-4cd14a376967","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66fbaaa1-c812-4ec2-9b1f-75d0d2b1cd3d","keyframes":{"transform":["translate3d(0px, 126.644%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00fc58bf-a949-480b-8ead-f9e6be26d088","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d840ff0-85ce-4ed5-b66f-8f66dab592d7","keyframes":{"transform":["translate3d(0px, 775.61766%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Cookies, cakes, and pastries often include unhealthy fats and high levels of added sugar. They can cause weight gain, increased cholesterol, and insulin resistance, all of which are bad for your heart. Photo Credit: Freepik

Take The Pledge

Get exclusive discounts on Lipid profile and heart health products