Heart-Healthy Checklist: What to Eat & What to Avoid

Your Simple Checklist for a Heart-Healthy Life

High cholesterol can quietly build up over time and become a serious risk for heart disease, stroke, and more. But the good news is: your plate can be your most powerful medicine. Here's a simple, no-fuss guide to help you make smarter food choices and keep your cholesterol levels in check. In simple words, what to eat for a heart-healthy life.

Foods to Limit or Avoid

These foods are high in saturated and trans fats, which raise LDL (bad) cholesterol:

• Trans fat foods – commercially baked goods, some margarines, fried fast foods, and anything with "partially hydrogenated oils"
• High saturated fat foods – full-fat dairy products (whole milk, cream, butter, high-fat cheese), fatty cuts of meat
• Processed and cured meats – bacon, sausages, hot dogs, deli meats, ham
• Deep-fried foods – samosas, pakoras, fried chicken, French fries, chips
• Baked goods made with solid fats – many commercial cakes, pastries, cookies, and biscuits
• Organ meats – liver, kidney, brain (high in both cholesterol and saturated fat)
• Rich sauces and creamy dips – especially those made with full-fat dairy or mayonnaise
• Sugary beverages – sodas, energy drinks, fruit drinks with added sugar
• Alcoholic drinks – limited consumption (if you drink)
• Solid cooking fats – lard, ghee, dalda, coconut oil, palm oil (use sparingly)

Foods You Can Enjoy in Moderation

These are better choices that can be part of a heart-healthy diet:

• Low-fat dairy – skim or 1% milk, low-fat yoghurt, reduced-fat cheese
• Lean proteins – skinless poultry, fish, lean cuts of beef or pork (trimmed of visible fat)
• Eggs – up to 6-7 whole eggs per week for most people (egg whites can be eaten daily)
• Healthy cooking oils – olive oil, canola oil, sunflower oil, or other liquid vegetable oils (in moderation)
• Nuts and seeds – raw or dry-roasted almonds, walnuts, flaxseeds (4-5 almonds daily is a good start)
• Whole grains – brown rice, whole wheat bread, oats, quinoa
• Natural sweeteners – honey, maple syrup (use sparingly)

Foods to Eat Freely

These foods actively help improve your cholesterol profile and are heart-healthy:

• Fibre-rich vegetables – broccoli, Brussels sprouts, carrots, beets, beans, lentils, bottle gourd
• Fresh fruits – especially those high in soluble fibre like apples, pears, citrus fruits, and berries
• Oats and barley – excellent sources of soluble fibre that help lower LDL cholesterol
• Fatty fish – salmon, mackerel, sardines, tuna (2-3 times per week for omega-3s)
• Legumes – beans, lentils, chickpeas, split peas
• Raw vegetables – cucumbers, tomatoes, leafy greens
• Clear vegetable broths – without added cream or excess oil
• Green tea – rich in antioxidants
• Avocados – in moderation, a great source of healthy monounsaturated fats

Special Note for High Blood Pressure

If you also have high blood pressure:

• Reduce sodium – limit salt in cooking and avoid adding salt at the table
• Read labels carefully – watch for hidden sodium in processed foods, canned goods, and condiments
• Avoid high-sodium foods – pickles, canned soups, processed sauces, cured meats, bakery items with baking soda
• Choose fresh over processed – fresh vegetables over canned, fresh meats over processed

Key Takeaways

• Focus on fibre – soluble fibre actively helps lower cholesterol
• Choose healthy fats – replace saturated fats with unsaturated fats when possible
• Emphasise whole foods – fruits, vegetables, whole grains, and lean proteins
• Limit processed foods – they are often high in unhealthy fats, sodium, and added sugars
• Stay active – combine healthy eating with regular physical activity for the best results

Eating for your heart doesn't have to be boring or restrictive. With these evidence-based guidelines, you can take charge of your cholesterol while still enjoying delicious, satisfying meals!

Image by Gerd Altmann from Pixabay