Nutrients for heart health

Take a look at nutrients found in foods that are important to consume when considering heart health.

By Bio Island Nutrition Team

The heart is a small organ roughly the size of a fist that is the centre of the body’s cardiovascular system. The main function of the heart is to pump blood out to the rest of the body as blood carries oxygen and nutrients to organs to keep them working properly.

It is important to eat a well-balanced diet to keep the heart healthy focusing on a diet that is high in antioxidants and dietary fibre, contains moderate levels of healthy unsaturated fats and is low in saturated and trans-fat, added sugar and salt. Specifically, there are certain nutrients found in foods that are important to consume when considering heart health.




Dietary Fibre

Dietary fibre can reduce the risks of cardiovascular disease due to the role it places in improving blood lipids, lowering blood pressure, and reducing inflammation. Foods high in fibre are also good source of phytochemicals and antioxidants which also play a role in heart health.

Soluble fibre: apples, carrots, oats

Insoluble fibre: beans, cauliflower, nuts, potatoes, wheat bran

TRY: Porridge


Plays an important role in muscle contraction including maintaining a healthy heartbeat. A calcium deficiency can be associated high blood pressure. 

Almonds, canned salmon, and sardines (with bones), dairy products, leafy green vegetables, tofu.

TRY: 200g yoghurt


Required for normal rhythm of the heart and overall healthy cardiovascular system.

Almonds, black beans, cashews, eggs, pumpkin and sesame seeds, spinach, walnuts, and wholegrains.

TRY: 30g unsalted almond and cashew mix.

Omega 3 Fatty Acids (DHA & EPA)

Omega 3 fatty acids must be consumed in through diet as they can not be synthesised by the body. EPA & DHA play a very important role in protecting against heart disease by decreasing inflammation and assisting in lowering blood pressure and cholesterol levels.

Herring, mackerel, salmon, trout

TRY: Tinned Springwater salmon on crackers


Found within every cell is our body, CoQ10 levels are especially concentrated in our heart and assists in maintaining a healthy normal blood pressure. CoQ10 also plays a role as an antioxidant.

Avocado, beef, broccoli, cauliflower, mackerel, peanuts, sardines, sesame seeds

TRY: Avocado and sardines on wholegrain toast

Vitamin E

As an antioxidant, Vitamin E helps support normal heart function and support normal cardiovascular function by assisting to lower LDL cholesterol.

Almonds, cold-pressed vegetable oils, egg yolks, kale, liver, sweet potatoes.

TRY: Roasted sweet potato


This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.