Aug 23, 2025
BY: ET Online3 Best Foods for a Healthy Heart by Nutritionist Ryan Fernando
Oats
Oats are rich in soluble fiber that helps lower LDL (bad cholesterol) and supports heart function.
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Oats Dosage
A daily serving of 40-50 gm oats is recommended to maintain healthy cholesterol levels.
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Walnuts
Walnuts are packed with omega-3 fatty acids and antioxidants that reduce inflammation in arteries.
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Walnuts Dosage
Consuming 4-5 walnuts daily is enough to boost heart-protective nutrients.
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Fatty Fish
Salmon, sardines, and mackerel are excellent sources of omega-3s that improve circulation.
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Fish Dosage
Aim for 2 servings, 100-150 gms per week of fatty fish to reduce the risk of heart disease.
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Long-Term Benefits
Regular intake of these foods supports cholesterol balance and overall heart function.
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Nutritionist’s Advice
Ryan Fernando emphasizes that a daily dose of oats, walnuts, and fatty fish can be your simplest step toward long-term heart health.
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