With almost 17.9 million deaths every year, hHeart disease is one of the leading causes of death worldwide, according to the World Health Organisation. As seasoned cardiologists in Singapore, we at Gerard Leong Cardiology Clinic, have seen firsthand how lifestyle choices impact long-term cardiovascular outcome. Consulting a cardiologist early, especially if you have a family history of heart disease is crucial for prevention. Beyond medical treatments, your daily diet significantly influences heart health.
If you are looking for ways to improve your heart health, adopting a heart-friendly diet is an excellent place to start. Below are 10 foods that can help protect your heart and reduce your risk of developing common heart conditions.
Key Takeaways
- A heart-healthy diet focuses on foods rich in omega-3 fatty acids, leafy greens, whole grains, and antioxidants to reduce cholesterol, lower blood pressure, and prevent artery blockage.
- Moderation is crucial. Lean meats and eggs can be included in a balanced diet, while processed foods, sugary drinks, and excessive sodium should be limited to protect heart health.
- Regular consultations with a cardiologist in Singapore, especially for those with risk factors, are essential for preventive care and personalised heart health management.
Top 10 Heart-Healthy Foods Recommended by Cardiologists in Singapore
1. Fatty Fish (e.g., Salmon, Mackerel, Ikan Tenggiri)
Why it’s good for your heart:
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease the risk of heart failure. Omega-3s help improve heart rhythm and reduce the likelihood of developing cardiovascular disease.
How to include it in your meals:
In Singapore, grilled Ikan Tenggiri (Spanish mackerel) is commonly served with porridge or rice. Steamed salmon fillets, sambal-styled mackerel, or salmon rice bowls make it easy to integrate this heart-friendly food into everyday meals.
2. Leafy Green Vegetables
Why it’s good for your heart:
Leafy greens like Kang kong, Spinach, and Kai Lan are packed with vitamins, minerals, and antioxidants that support cardiovascular health. They contain nitrates, which help lower blood pressure, and vitamin K, which promotes proper blood clotting and protects against coronary artery disease.
How to include it in your meals:
Try stir-frying Kai Lan with garlic or including Kang Kong in sambal dishes. Add spinach to soups or steamed egg custards for a nutrient-dense boost.
3. Berries
Why it’s good for your heart:
Blueberries, strawberries, and raspberries are loaded with antioxidants such as anthocyanins, which reduce inflammation and lower the risk of heart problems. These fruits contain antioxidants that may reduce LDL cholesterol oxidation, a factor linked to plaque buildup in arteries.
How to include it in your meals:
While berries aren’t native to Singapore, they are widely available in supermarkets. Add them to breakfast oats, blend into smoothies, or enjoy them as a natural dessert.
4. Whole Grains
Why it’s good for your heart:
Oats, brown rice, quinoa, and whole wheat products provide fibre that helps lower cholesterol levels and improve heart health. Studies suggest that whole grains reduce the risk of cardiovascular disease by supporting healthy blood pressure and reducing the likelihood of coronary artery disease.
How to include it in your meals:
Swap white rice for brown rice or a multigrain mix in daily meals. Start your day with overnight oats or enjoy barley water as a traditional cooling drink with cardiovascular benefits.
5. Nuts and Seeds
Why it’s good for your heart:
Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of heart-healthy fats, protein, and fibre. These foods help reduce inflammation, lower cholesterol, and improve blood vessel function, making them a great addition to a heart-healthy diet.
How to include it in your meals:
Sprinkle chia seeds into your morning yogurt, add walnuts to your salads, or snack on a handful of almonds between meals. Nut butters (without added sugar or palm oil) are also a good alternative.
6. Avocados
Why it’s good for your heart:
Avocados are rich in monounsaturated fats that can help reduce bad cholesterol levels and lower the risk of heart disease. They are also a great source of potassium, which helps regulate blood pressure and supports overall cardiovascular health.
How to include it in your meals:
Add avocado slices to sandwiches, mix them into salads, or create a local twist on guacamole using lime and chili. If you are feeling adventurous, try avocado in smoothies with unsweetened soy milk.
7. Dark Chocolate
Why it’s good for your heart:
Dark chocolate that contains at least 70% cocoa is full of antioxidants known as flavonoids, which help improve circulation and lower blood pressure. Consuming small amounts of high-quality dark chocolate may support heart health due to its flavonoid content.
How to include it in your meals:
Enjoy a small square of dark chocolate after dinner or add cocoa powder to oatmeal or smoothies. Avoid milk chocolate or sweetened varieties, as added sugars can negate the benefits.
8. Beans and Legumes
Why it’s good for your heart:
Lentils, chickpeas, and black beans are excellent sources of plant-based protein and fibre. They help lower cholesterol, regulate blood sugar levels, and reduce inflammation. A diet rich in legumes can lower the risk of coronary artery disease and improve overall cardiovascular health.
How to include it in your meals:
In Singapore, red beans are often used in desserts, but consider using chickpeas in salads or stews, or adding lentils to Indian-style dhal. Soybeans and tofu are also great local sources of heart-healthy legumes.
9. Olive Oil
Why it’s good for your heart:
Olive oil, particularly extra virgin olive oil, is a staple of the Mediterranean diet and has been linked to a lower risk of heart disease. It contains antioxidants and healthy fats that help reduce inflammation and protect against cardiac conditions such as arrhythmia and valvular heart disease.
How to include it in your meals:
Use olive oil in salad dressings, stir-fried vegetables, or as a replacement for butter or margarine in cooking. It pairs well with local ingredients like tofu, eggplant, and even stir-fried greens.
10. Green Tea and Black Tea
Why it’s good for your heart:
Green tea and black tea help lower blood pressure, reduce cholesterol levels, and improve blood vessel function. They also contain antioxidants that may support heart health. Moderate consumption of green tea or black tea without sugar helps in heart health..
How to include them in your meals:
In Singapore, green tea is commonly enjoyed hot or cold with meals, while black tea forms the base of many local beverages like teh-O or milk tea. To get the cardiovascular benefits without the added sugar, choose unsweetened versions or brew your own. For maximum impact, drink 1 to 2 cups daily.
Foods to Limit
As cardiologists in Singapore, we caution patients that even a heart-healthy diet can be compromised by regular intake of harmful foods. Processed meats, such as sausages, luncheon meat, and bacon, are high in saturated fats and sodium, both linked to hypertension and increased heart disease risk. Sugary drinks, including soft drinks and sweetened teas, contribute to weight gain, insulin resistance, and inflammation. Excessive sodium from sauces, canned foods, and hawker meals can raise blood pressure significantly.
While it’s unrealistic to eliminate these foods entirely, moderation is key. Occasional indulgence is acceptable, but daily consumption increases cardiovascular strain. At my clinic, I help patients find healthier local alternatives and adopt balanced eating habits that support long-term heart health. Understanding which foods to avoid for heart health is just as critical as knowing what to eat.
Local Diet Tips for Heart Health
You can still local cuisine while protecting your heart health through small, mindful adjustments:
Choose healthier hawker options
Opt for soup-based yong tau foo with clear broth over fried kway teow or mee goreng. Select grilled, steamed, or boiled proteins instead of fried options.
Swap refined carbs for whole grains
Ask for brown rice or mixed grain rice when ordering economical rice or cai fan. Replace white bread with wholemeal or multigrain alternatives.
Watch portion sizes
Avoid upsized meals or extra rice. Use smaller plates at home to prevent overeating.
Stay hydrated wisely
Drink plain water or unsweetened green tea instead of sugary drinks. Limit bubble tea, soft drinks, and sweetened beverages.
Time your meals smartly
Eat at regular intervals. Avoid heavy meals late at night to reduce cardiac strain.
With small dietary tweaks, you can enjoy Singapore’s rich food culture while promoting long-term heart health.
Strengthen Your Heart with Guidance from Gerard Leong Cardiology Clinic
Making the right dietary choices is a simple yet powerful way to improve your heart health. If you are concerned about your cardiovascular system, consulting a heart specialist may help you take proactive steps toward a healthier lifestyle.
At Gerard Leong Cardiology Clinic, we offer treatment and care for a range of heart conditions, from common heart problems to complex cardiac diseases. Our team of cardiologists in Singapore specialises in non-invasive procedures, interventional cardiology, and cardiac rehabilitation, to help you achieve the best cardiovascular health.
Whether you are experiencing symptoms, e.g. chest pain, an abnormal heart rhythm, or looking for the best cardiologist for preventive care, our clinic provides comprehensive diagnostic and treatment options. For more information on heart health, consult a cardiologist.
Frequently Asked Questions
What food is best for heart blockage?
Foods rich in omega-3 fatty acids, such as salmon, mackerel, and flaxseeds, are considered best for heart blockage. They help reduce plaque buildup in arteries and lower inflammation. Leafy greens, whole grains, and tomatoes also support arterial health by improving blood flow and reducing cholesterol.
Are eggs good for heart health?
Yes, eggs can be part of a heart-healthy diet when eaten in moderation. They are high in protein and nutrients like choline. Most cardiologists in Singapore recommend limiting egg yolks if you have high cholesterol, but egg whites are a safe, low-fat option.
Can I still eat meat with heart disease?
Yes, but choose lean meats like skinless chicken, turkey, or fish, and avoid processed meats high in sodium and saturated fat. Singapore cardiologists often advise patients with heart disease to reduce red meat intake and increase plant-based protein like legumes and tofu.
How often should I see a cardiologist in Singapore for preventive care?
If you have risk factors like high blood pressure, high cholesterol, or a family history of heart disease, visit a cardiologist in Singapore once a year. For general heart health screening, a check-up every 1 to 2 years is recommended for adults over 40.
What foods should I avoid for heart health?
Limit processed meats, sugary drinks, deep-fried foods, and foods high in sodium. These increase the risk of high blood pressure, high cholesterol, and heart disease. Singapore cardiologists recommend choosing grilled, steamed, or whole food alternatives whenever possible.