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19/03/2026

FOODS THAT LOVE YOUR HEART – SIMPLE NUTRITION FOR LONG-TERM CARDIOVASCULAR HEALTH

Heart disease remains one of the leading causes of death worldwide. The encouraging news is that many of the major risk factors are strongly influenced by lifestyle, particularly diet and physical activity. At Younger Longer, we emphasise that improving heart health doesn’t require extreme diets or complicated nutrition plans. In many cases, simply including more heart-supportive foods in your daily diet can make a meaningful difference. Here are several foods supported by research that can help improve cholesterol levels and support long-term cardiovascular health.
Pieta Cedaro, Dietitian/Nutritionist APD
Written by Pieta Cedaro, Dietitian/Nutritionist APD
FOODS THAT LOVE YOUR HEART – SIMPLE NUTRITION FOR LONG-TERM CARDIOVASCULAR HEALTH

FOODS THAT LOVE YOUR HEART – SIMPLE NUTRITION FOR LONG-TERM CARDIOVASCULAR HEALTH

Heart disease remains one of the leading causes of death worldwide. The encouraging news is that many of the major risk factors are strongly influenced by lifestyle, particularly diet and physical activity.

At Younger Longer, we emphasise that improving heart health doesn’t require extreme diets or complicated nutrition plans. In many cases, simply including more heart-supportive foods in your daily diet can make a meaningful difference.

Here are several foods supported by research that can help improve cholesterol levels and support long-term cardiovascular health.

Oats – A Powerful Source of Soluble Fibre

Oats contain a type of soluble fibre called beta-glucan, which has been widely studied for its cholesterol-lowering effects.

Soluble fibre forms a gel-like substance in the digestive system that helps reduce the absorption of cholesterol from the intestine into the bloodstream. It also helps the body remove cholesterol through bile excretion.

Research shows that consuming around 3 grams of beta-glucan per day – the amount found in roughly one to one-and-a-half cups of cooked oats – can help lower LDL cholesterol (“bad” cholesterol).

Other foods rich in soluble fibre include:

• Barley
• Beans and lentils
• Apples and pears
• Psyllium husk

Starting the day with oats or adding oat-based cereals can be a simple way to support heart health.

Nuts – Small but Powerful

Tree nuts such as walnuts and almonds are rich in unsaturated fats, fibre and plant compounds that support cardiovascular health.

Walnuts in particular contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Research suggests that regular nut consumption may help:

• Reduce LDL cholesterol
• Improve blood vessel function
• Reduce inflammation
• Support healthy blood pressure

Large population studies have shown that people who regularly eat nuts tend to have lower rates of cardiovascular disease.

As nuts are energy-dense, moderation is important. A small handful (about 30 grams) per day is generally sufficient to obtain their benefits.

Fatty Fish — Rich in Omega-3

Fatty fish remain one of the most widely recommended foods for heart health.

Fish such as:

• Wild salmon
• Sardines
• Mackerel
• Herring
• Ocean trout

are rich in long-chain omega-3 fatty acids (EPA and DHA).

These fatty acids have been shown to:

• Reduce triglyceride levels
• Support healthy blood pressure
• Reduce inflammation
• Support normal heart rhythm
• Improve blood vessel function

Current dietary guidelines recommend two servings of fish per week, ideally including oily fish.

Grilled, baked or steamed fish provides the greatest benefits, while heavily fried fish offers fewer cardiovascular advantages.

Plant Sterols – Additional Support for Cholesterol

Some foods are fortified with plant sterols or stanols, naturally occurring compounds found in small amounts in many plants.

These compounds have a structure similar to cholesterol and can reduce cholesterol absorption in the intestine.

Research shows that consuming around 2 grams per day of plant sterols can reduce LDL cholesterol by approximately 8–10%.

However, these products are typically recommended primarily for people who have elevated cholesterol levels, and they should be used as part of a broader heart-healthy diet.

The Bigger Picture – Diet Patterns Matter

While individual foods can help support heart health, the most important factor is overall dietary pattern.

The strongest evidence for cardiovascular protection comes from diets that emphasise:

• Vegetables and fruits
• Whole grains
• Legumes
• Nuts and seeds
• Fish
• Healthy fats such as olive oil

At the same time, reducing highly processed foods, excess saturated fats and added sugars remains important for managing cholesterol and overall cardiovascular risk.

The Younger Longer Perspective

Heart health isn’t determined by one meal, it’s shaped by daily habits over many years.

Adding foods such as oats, nuts and fish to your diet can help support healthier cholesterol levels, better blood vessel function and reduced inflammation.

Combined with regular physical activity, good sleep and stress management, these habits form the foundation for lifelong cardiovascular health.

Protecting your heart today is one of the most important investments you can make in living Younger Longer.

Take Dr Warrick Bishops Heart Health Challenge or Dr Warrick Bishops Blood Pressure Challenge.

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