Eat Your Way to a Stronger Heart: The Essential Guide to Heart-Healthy Nutrition

A strong, healthy heart is the engine that drives your lifestyle and supports every vital function in your body.

However, the reality for many is sobering: 1 in 6 South Africans die from cardiovascular disease (CVD) every year, according to the Heart and Stroke Foundation.

The good news? Your fork is one of the most powerful tools you have to change those odds.

When your heart functions at its peak, it does more than just keep you alive—it fuels your daily vitality, sharpens your mental focus, and ensures every cell in your body receives the oxygen-rich blood it needs to thrive.

Explore how simple nutritional shifts can protect your heart and power your life.

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A Hearty Diet

One of the most effective ways to promote good heart health is by focusing on a heart-healthy diet, with nutritional support from supplements where needed.

This focus on heart-healthy nutrition helps reduce your risk of CVD, which is the leading cause of death globally, according to the World Health Organization (WHO)¹.

CVD affects the heart and blood vessels and includes conditions, such as coronary heart disease, various vascular diseases, and other conditions, with more than four out of five CVD deaths caused by heart attacks and strokes, according to WHO data¹.

Many heart-related conditions stem from lifestyle factors, such as a poor diet, obesity, and lack of exercise, as well as high blood pressure, high low-density lipoprotein (LDL) cholesterol, diabetes, smoking, and second-hand smoke exposure².

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The Heart-Healthy Pantry

What you put on your plate is the most direct way to support your cardiovascular system. Certain foods act as high-quality fuel, helping to maintain flexible arteries and a robust heartbeat.

In one relevant study³, researchers from the Tel Aviv Sourasky Medical Center in Israel determined that diets high in protein, zinc, and vitamin B3, like the Mediterranean Diet, boost heart health, including “better vascular structure and function.”

Omega-rich seeds, like chia seeds and flaxseed, are packed with alpha-linolenic acid (ALA), a plant-based omega-3. They help maintain healthy cholesterol levels and support the heart’s natural rhythm.

Heart-healthy oils, like Extra Virgin Olive Oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and polyphenols that protect vascular structures, while coconut oil provides unique medium-chain triglycerides (MCTs) that can serve as an efficient energy source for the body, but must be used in moderation.

Antioxidant-rich foods like blueberries, strawberries, and goji berries are another important addition to any heart-healthy diet.

These fruits are loaded with anthocyanins, which are antioxidants that help protect the lining of your blood vessels and reduce oxidative stress, keeping your “pump” running smoothly.

Additional nutritional tips that can support a healthy and strong heart include:

1. Eat a variety of colours: At least five portions of different types of fruit and vegetables a day helps you get a range of nutrients and antioxidants.
2. Have a fish dish: Fish is an excellent source of protein and healthy fats, and contains various vitamins and minerals. It’s recommended that we eat at least two portions of fish per week, including one serving of oily fish.
3. Don’t avoid fat: We need fat in our diet, but the amount and source are two critical factors. Guidelines recommend consuming less than 10% of your daily fat requirements from saturated fat¹⁰, with the remainder from healthy unsaturated fats.
4. Move more: Take the stairs instead of the lift, get off the couch and walk the dog, involve the kids, and play outside to keep your heart healthy.
5. Hydrate: Avoid dehydration by drinking sufficient water (about 2-3L per day). Avoid drinks that are high in added sugars.

Targeted Nutritional Support

While a balanced diet is the foundation, targeted supplementation can provide the extra insurance your heart needs to thrive.

A high-quality multivitamin is a good foundation, acting as a nutritional safety net. Modern heart-friendly multis often include specific doses of vitamin K2, which helps direct calcium to the bones rather than the arteries⁴, and vitamin D3, which is essential for overall vascular health⁵.

By filling small nutritional gaps, a daily multivitamin ensures your heart has the co-factors it needs for 24/7 function.

 Additional supplements linked to better heart health and overall cardiovascular function worth considering include:

• Omega-3 essential fatty acids
• Magnesium
• Co-enzyme Q10 (Co-Q10)
• B-vitamins

In a study⁶ published in the Journal of the American Heart Association, a meta-analysis that reviewed data from over 10 studies, omega‐3 supplements were shown to lower the risk for heart attack and death from coronary heart disease. 

In terms of CoQ10, a study⁷ published in Cardiovascular Pharmacology suggests that this substance may have “significant cardiovascular protective effects” that could help prevent cardiovascular disease.

As an essential mineral that is important to the maintenance of good health through its role in energy production and nervous system function, magnesium can benefit your heart in various ways.

Regarding heart health and function, a high magnesium intake is associated with a lower risk of major cardiovascular risk factors, including metabolic syndrome, diabetes, and hypertension, as well as stroke and total CVD⁸.

Chelated magnesium and magnesium glycinate are two highly bioavailable forms, which means your body can more efficiently absorb these substances.

B vitamins have various functions in the body, with their role in supporting nervous system function the most important when it comes to optimal heart function. Study⁹ findings published in the Journal of the American Dietetic Association found that among those hospitalised for heart failure, 27% had a vitamin B2 (riboflavin) deficiency and 38% had low vitamin B6 (pyridoxine) levels. 

References:

1. World Health Organization Cardiovascular diseases (CVDs) Fact Sheet. 11 June 2021. https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds).
2. Tokgozoglu L, Hekimsoy V, Costabile G, et al. Diet, Lifestyle, Smoking. 2020 Apr 10. In: von Eckardstein A, Binder CJ, editors. Prevention and Treatment of Atherosclerosis: Improving State-of-the-Art Management and Search for Novel Targets [Internet]. Cham (CH): Springer; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK584314/ doi: 10.1007/164_2020_353.
3. A diet rich in protein, zinc and niacin and low in saturated fat makes blood vessels more flexible, Israeli research suggests. Reports and Proceedings. European Association For The Study Of Obesity. https://www.eurekalert.org/news-releases/951428.
4. Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462.
5. Khetan SP, Suvarna SS. The role of Vitamin D supplementation in cardiovascular health: A reappraisal. Glob Cardiol Sci Pract. 2025 Feb 28;2025(1):e202510. doi: 10.21542/gcsp.2025.10. PMID: 40390995; PMCID: PMC12085930.
6. U Y, Hu FB, Manson JE. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. J Am Heart Assoc. 2019 Oct;8(19):e013543. doi: 10.1161/JAHA.119.013543. Epub 2019 Sep 30. PMID: 31567003; PMCID: PMC6806028.
7. Patrick Tillman, Pollen K. Yeung. Coenzyme Q10 for Cardiovascular Prevention. Cardiol Pharmacol 2013, 3:1 DOI: 10.4172/2329-6607.1000e125.
8. Rosique-Esteban N, Guasch-Ferré M, Hernández-Alonso P, Salas-Salvadó J. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients. 2018 Feb 1;10(2):168. doi: 10.3390/nu10020168. PMID: 29389872; PMCID: PMC5852744.
9. Keith, M. E. Walsh, N.A. Et al. B-Vitamin Deficiency in Hospitalized Patients with Heart Failure. Journal of the American Dietetic Association. August 2009. 109(8):1406-10. DOI:10.1016/j.jada.2009.05.011.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.