The best diets for heart health
By Cynthia Atuo, July 28, 2025Even though the heart deserves some love, it also deserves some food – good food at that.
Think of your heart as your needy romantic ex who only needed your undivided attention, love, and romance for the relationship to thrive.
They were not asking for much, just the basic romance and care, but you were too busy to listen and act, so they had to bitterly walk away.
Just like your ex, your heart is crying for you to stop loading it with fries, burgers, and nyama choma, et al.
But no, you always keep showing up with all the junks that give you guilty pleasures, thinking it will keep pumping and get you to the Lord’s anointed sunset days.
Excuse me! If your heart could speak, it would probably stage a protest bigger than the anti-Finance Bill one.
Or at the very least, lead you directly to the cold room that many fear.
And because it is not demanding for a miracle, here are the best five foods that will improve your heart health – it will thank you later.
Eat more vegetables and fruits
Replacing broccoli with that fatty, juicy piece of smoked ribs regularly might sound kind of tricky.
However, vegetables and fruits are very rich in vitamins and minerals that are good for your heart.
Diets rich in fruits and vegetables are associated with lower risks of heart disease, as most of the vitamins work as antioxidants that help to prevent or slow down atherosclerosis.
Atherosclerosis is a disease of the arteries characterised by the deposition of fatty material on their inner walls.
The antioxidants reduce the buildup of plaque from cholesterol, which is mostly from junk fatty foods.
Additionally, eating more fruits and vegetables regularly helps you eat lesser calorie-dense foods.
Therefore, whether fresh, frozen, dried, or low-sodium canned, all fruits and veggies will keep the doctor away.
“The recommended daily intake of fruits and vegetables is about five servings per day for adults. This standardised amount can help people meet their dietary recommendations,” explains Kepha Nyanumba, consultant nutritionist at Crystal Health Consultants Limited.
Whole grains over refined grains
Unlike refined grains that only have little to no fibre and nutrients, whole grains are good sources of fibre, which we all need.
Dietary fibre can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.
Therefore, half of the grains you consume should largely be whole grains.
“Whole grains contain all parts of the grain and provide more vitamins and minerals, including B vitamins, zinc, iron and magnesium. They also provide healthy fats and antioxidants, which support heart health,” explains Nyanumba.
Low-protein fat sources
Not all meat is that bad. While you should stay away from red meat, lean meat, such as poultry and fish, is usually one of the best sources of protein.
According to the nutritionist, red meat, when processed or eaten in excess, is linked to higher risks of heart disease, certain cancers and type 2 diabetes.
Therefore, plant proteins such as legumes can also serve as a better option as they don’t contain any fats.
Foods without added salt
Eating foods with lots of added sodium can lead to high blood pressure. Sodium is essential for your body, helping with nerve signals, muscle movements and fluid balance.
However, too much sodium puts extra pressure on your blood vessels, which can increase blood pressure and lead to serious conditions like heart disease, stroke and kidney problems.
Unfortunately, many food manufacturers often add sodium to the food, so it is highly advisable to avoid processed foods.
“To reduce salt without compromising taste, flavour meals with fresh herbs, spices and aromatics such as onions, celery, garlic and ginger can work effectively,” recommends Nyanumba.
If you don’t drink alcohol, don’t even think of tasting it. And if you do, it is highly recommended to limit your intake, as alcohol increases the risk of stroke and atrial fibrillation (an irregular and often very rapid heart rhythm).
Men, especially, are advised to consume a maximum of two standard drinks per day and women a maximum of one standard drink per day.