World Heart Day 2025: 8 Foods to Keep Your Heart Strong and Healthy

World Heart Day, marked on September 29, raises global awareness about cardiovascular health & prevention.

Established in 1999 by the World Heart Federation with the WHO, it encourages healthier lifestyle choices to reduce the risk of heart disease.

A key part of heart health lies in diet, and certain foods are particularly beneficial:

Leafy Greens

Spinach, kale & collard greens are rich in vitamins, minerals, and nitrates that relax blood vessels, protect arteries, and support heart function.

Whole Grains

Brown rice, oats, quinoa, and whole wheat bread provide fibre that lowers cholesterol and reduces the risk of coronary heart disease.

Fatty Fish

Salmon, sardines & mackerel are packed with omega-3 fatty acids that lower blood pressure, reduce triglycerides & protect against irregular heart rhythms.

Nuts and Seeds

Almonds, walnuts, flax, chia, and hemp seeds offer healthy fats, fibre, and antioxidants that boost heart health.

Beans and Legumes

Lentils, chickpeas, and black beans deliver protein, fibre, and antioxidants while lowering blood pressure and cholesterol.

Avocados

Rich in monounsaturated fats, avocados raise good cholesterol, reduce bad cholesterol, and provide fibre and vitamins.

Tomatoes

Lycopene in tomatoes helps lower heart attack and stroke risk, alongside vitamin C and potassium.

Dark Chocolate

Chocolate with 70% cocoa or more contains flavonols that improve circulation and cholesterol, but should be eaten in moderation.

By embracing these foods, individuals can take meaningful steps toward a stronger, healthier heart.