Eating for a healthy heart, without giving up everything
More beans, nuts, fish and olive oil. Less salt and processed meat. No perfection required.
The eating patterns most linked with heart health, like the Mediterranean diet, are built on vegetables, fruit, whole grains, legumes, nuts, fish and olive oil.
Salt is a quiet driver of high blood pressure. The World Health Organization recommends less than 5 grams a day, and much of it comes from bread, cured meats, cheese and ready meals rather than the salt shaker.
Small swaps add up: a handful of walnuts instead of crisps, beans in place of sausage, fish twice a week.
Try this
- Eat fish twice a week, one of them oily.
- Taste before you salt.
- Keep a bag of unsalted nuts at work.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.