6 Heart-Healthy Foods to Help Prevent Heart Disease

6 Heart-Healthy Foods to Help Prevent Heart Disease

February 14, 2024

Maintaining good heart health is crucial for overall wellbeing.  Unfortunately heart disease is still the number one cause of death in New Zealand and globally too. Heart disease is preventable.

February is Heart Health Awareness month and here are 6 foods you can include in your diet regularly to help support good heart health.


  1. Salmon and Other Fatty Fish: Fatty fish like salmon, sardines, and kahawai are excellent sources of omega-3 fatty acids, which are essential for heart health. Omega-3 fatty acids help reduce inflammation and lower the risk of heart disease by decreasing triglyceride levels and preventing the formation of blood clots. Aim to include fatty fish in your diet at least twice a week to reap the benefits of these heart-healthy fats.  Try some canned sardines on our Seeded Crackers for lunch! Or maybe a salmon dip. 

  2. Legumes: Legumes such as beans, lentils, and chickpeas are rich in soluble fibre, protein, and various vitamins and minerals. Consuming legumes regularly has been linked to lower cholesterol levels, reduced blood pressure, and improved heart health. They are versatile ingredients that can be added to soups, stews, salads, or enjoyed as a side dish to complement any meal.

  3. Leafy Green Vegetables: Leafy greens like spinach, kale, and silverbeet are packed with vitamins, minerals, and antioxidants that promote heart health. These vegetables are particularly rich in vitamin K, which helps prevent calcification in the arteries and supports proper blood clotting. Incorporating leafy greens into salads, smoothies, wrapped in your Vitality Wrap for lunch or added to cooked dishes can boost your intake of heart-healthy nutrients and contribute to a well-rounded diet. 

  4. Berries: Berries such as strawberries, blueberries, and raspberries are not only delicious but also incredibly beneficial for heart health. These vibrant fruits are loaded with antioxidants called flavonoids, which have been shown to reduce the risk of heart disease by improving blood pressure, reducing inflammation, and enhancing blood vessel function. Enjoy berries as a snack, add them to your breakfast cereal, blend them into smoothies or try our Banana & Acai Vitality Wraps which are made with Acai berries, an antioxidant rich "super food" for a tasty and heart-healthy breakfast or snack.

  5. Nuts and Seeds: Nuts and seeds like almonds, walnuts, linseeds, and chia seeds are rich in heart-healthy fats, protein, and fibre. Consuming nuts and seeds regularly has been associated with a lower risk of heart disease and improved cardiovascular health. A delicious way to eat more nuts and seeds are Amazeballs. Made from a blend of wholesome nuts and seeds, they are packed with protein, fibre, and essential nutrients that support cardiovascular wellness. Their convenient grab-and-go format makes them the perfect choice for busy days when you need a nutritious snack to fuel your activities. Whether you're craving a mid-afternoon pick-me-up or need a post-workout refuel, Amazeballs are a delicious and nutritious option to satisfy your hunger while supporting your heart health.

  6. Avocados: Avocados are not only delicious but also packed with heart-healthy nutrients. They are rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet. Additionally, avocados are a good source of potassium, which helps regulate blood pressure and maintain proper heart function. We add cold pressed NZ grown avocado oil to our Vitality Wraps and they are a tasty and nutritious way to increase your intake of heart heathy fats. 

By enjoying a variety of nutrient-rich foods like fatty fish, legumes, leafy greens, berries, nuts, seeds, and avocados, you can support your heart and overall well-being. 

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