Food and nutrition

  • Healthy eating patterns don't focus on one type of food or one type of nutrient to promote heart health. Heart-healthy eating relies on a combination of foods, chosen regularly, over time.

    This style of eating is naturally low in saturated and trans fats, salt and added sugar. And it's rich in wholegrains, fibre, antioxidants and unsaturated fats.

  • Fruit, vegetables and wholegrains

    Fruit, vegetables and wholegrains

    These foods are high in fibre, vitamins and minerals. Eating plenty of vegetables, fruits and wholegrains is consistently linked to people having healthier hearts. And research shows there is a link between eating them and having a lower risk of heart disease.

    Learn how to increase your fruit, vegetable and wholegrain intake.

  • Healthy protein foods

    Healthy protein foods

    Healthy eating patterns include a variety of healthy protein sources, especially fish and seafood, legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in healthy eating pattern.  If you choose to eat red meat, make sure the meat is lean and limit to 1-3 times a week.

    These foods are good sources of macro and micronutrients such as proteins, iron, zinc and vitamins, particularly the vitamin B group.

    Read more about eating healthy proteins.

  • Unflavoured milk, yoghurt and cheese

    Unflavoured milk, yoghurt and cheese

     Unflavoured milk,yoghurt, and cheese can be part of a healthy eating pattern. These are important sources of calcium, protein and other vitamins and minerals.  People who have high blood cholesterol should choose reduced fat varieties. Many of the reduced fat versions are lower in kilojoules than the full fat varities for hose trying to reduce their kilojoule intake

    Unflavoured milk yoghurt and cheese are healthy snack choices in preference to discretionary foods and can contribute to healthy meals when eaten with fruit, vegetables and wholegrains. 

    Read about dairy choices and alternatives.

  • Healthy fat choices

    Healthy fat choices

    Use nuts, seeds, avocados, olives and their oils for cooking.

    Unsalted nuts and seeds contribute unsaturated fats (omega-3 and omega-6) to our diets. These include nuts and linseed, chia or tahini, and avocados. The same goes for cooking oils made from plants or seeds like olive, canola, peanut, sunflower, soybean, rice bran, sesame and safflower.

    These types of fats help to reduce 'bad' cholesterol (LDL) and increase 'good' cholesterol (HDL), reducing the risk of heart disease.

    Get to know more about dietary fats including how to eat more healthy fats.

  • Herbs and spices instead of salt

    Herbs and spices instead of salt

    Use herbs and spices to flavour foods instead of adding salt when you're cooking.

    Australians consume around nine grams of salt per day on average. We recommend you consume less than five grams a day.

    A diet high in salt increases your risk of hypertension and heart disease. A healthy eating pattern, based on the previous four principles, will be naturally lower in salt.

    Read about salt and salt substitutes.

  • Drinks


    Drink water every day. Water is the best drink to choose. It's cheap, quenches your thirst and has no kilojoules.

    Get tips on healthy drinks and learn about the consumption of alcohol.

  • Our recipes

    Our recipes

    There is a simple way to fit healthy eating into your lifestyle using delicious seasonal foods and fresh flavours. Our recipes are designed to make heart-healthy eating easy. 

    Check out our recipes section or download our Summer RecipeChristmas RecipeSimple and Affordable Recipe and Winter Recipe booklets.