A few years ago, a man noticed that he was getting tired more easily. He would climb a short flight of stairs and feel completely exhausted. His meals were mostly fried foods, sugary drinks, and whatever was quick and convenient.

One day, his doctor encouraged him to start paying more attention to what was on his plate.

He began making small changes. He added more vegetables to his meals, ate fruits more often, included beans and fish in his diet, and reduced how much salt and unhealthy fats he consumed.

He didn't change everything overnight.

But gradually, he started feeling better.

The truth is, taking care of your heart doesn't always begin with a major lifestyle change. Sometimes, it starts with something as simple as choosing what goes on your plate.

🥑 Foods that support heart health

🥬 Leafy green vegetables

Vegetables like spinach and kale provide fibre and nutrients that can be part of a heart-friendly diet.

🐟 Fatty fish

Fish such as sardines, salmon, and mackerel contain omega-3 fats, which are associated with heart health.

🥜 Nuts and seeds

Almonds, walnuts, chia seeds, and other nuts and seeds provide healthy fats, fibre, and other nutrients. Just remember that portion size matters.

🫘 Beans and legumes

Beans are affordable, filling, and rich in fibre and plant-based protein, making them a great addition to a balanced diet.

🍎 Fruits

Apples, oranges, berries, and other fruits provide fibre, vitamins, minerals, and antioxidants.

🥑 Avocados

Avocados contain mostly monounsaturated fats, which can fit well into a heart-healthy eating pattern.

🌾 Whole grains

Foods such as oats and whole-grain bread provide fibre and can be a better choice than highly refined grains.

❤️ The bigger picture

Eating for your heart isn't about finding one magical food. It's about creating a pattern of eating that includes plenty of vegetables and fruits, fibre-rich foods, healthy fats, and appropriate portions of protein while limiting excessive salt, added sugars, and unhealthy fats.

Your heart works for you every single day.

Maybe it's time to start working a little harder for it too. ❤️

What's one heart-friendly food you already eat regularly, and what's one you'd like to add to your meals?