Nutrition for managing heart health
Date: 2015-04-15
Author: - Editor
Access: Public

Heart health is an important topic for both men and women, young and old. With a positive attitude and by taking the right steps, you can take control of your heart health. This won’t just help with your recovery and management of your condition, but will also reduce the risk of further heart problems in the future.

Below are some health and nutrition tips to help guide your choices when managing your heart health:

  1. Balanced diet – Eat fresh, seasonal whole foods.
  2. Carbohydrates – Limit consumption of refined carbohydrates and sugars from processed and packaged foods, biscuits, cakes, lollies, chocolate and soft drinks.
  3. Antioxidants – Help protect heart damage from free radicals with antioxidants including ubiquinol, alpha-lipoic acid, tocotrienol vitamin E complex, carotenoids, flavonoids, zinc, selenium and vitamins C and A. 
  4. Lean meat –Meatconsumptionhastraditionallybeen associated with higher cholesterol levels, but studies now show that 45% of what is called saturated fat is actually oleic acid, the main beneficial component found in olive oil.
  5. Olive oil – Studies show olive oil is a winner for heart patients. It is most resistant to oxidation and does not lower the beneficial HDL cholesterol. 
  6. Fish oil – Omega-3 fatty acids decrease inflammation and help thin the blood. They may also increase the ability of red blood cells to change their shape and squeeze through narrow capillaries, thereby helping supply oxygen to tissues andthe extremities. 
  7. Vegetable oils – All polyunsaturated oils are unstable and have a greater requirement for food-based antioxidants to prevent their oxidation. Hence the importance for eating plenty of fruit and vegetables.
  8. Ginkgo biloba and gingerGinkgo biloba is important in dilating blood vessels and ginger helps control platelet stickiness. 
  9. Theobroma cacao (cocoa) and Citrus aurantium (bergamot) – Cocoa helps in supporting normal blood pressure, while bergamot helps maintain healthy cholesterol levels and ratio of LDL:HDL.
  10. Magnesium orotate – Studies show magnesium orotate might have a protective role in heart health. A preliminary clinical study in people with heart failure found it improved symptoms in nearly 40% of patients.1

Speak to your healthcare practitioner for more information about looking after your heart health.

To find a practitioner in your local area, visit our Find-A-Practitioner service!


  1. Stepura OB, Martynow AI. Magnesium orotate in severe congestive heart failure (MACH). Int J Cardiol 2009;134(1):145-147.