Heart-healthy eating does not depend on a single superfood. The bigger picture is a balanced eating pattern that regularly includes nutrient-rich foods and limits excess sodium, unhealthy fats and heavily processed products.

Foods to emphasize

• Vegetables and fruits.
• Pulses, beans and other nutritious protein sources.
• Whole grains.
• Nuts and seeds without excessive added salt.
• Appropriate portions and a varied diet.

Foods to limit

Large amounts of sodium, sugary drinks and highly processed foods can make a healthy eating pattern harder to maintain. WHO recommends less than 5 grams of salt per day for adults. WHO sodium reduction guidance explains why.

Related reading: Metabolic health and cardiovascular risk.

More heart-health resources are available from the World Heart Federation.

Health note: Dietary needs can differ with diabetes, kidney disease, allergies and other conditions.

Imran Siddiqui

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