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Food That’s Good for the Heart: What a Heart-Healthy Diet Looks Like

Feb 122 min read

Updated: Feb 17


A healthy bowl of eggs, vegetables, and chicken

Filipino cuisine is known for its rich flavors and comforting dishes, but many traditional favorites are high in fat, sodium, and cholesterol. While these foods are delicious, too much of anything (even if it tastes good) can be a bad thing– in this case, an unhealthy diet can increase the risk of heart disease.Your heart works tirelessly to keep you moving, and what you eat plays a major role in keeping it strong. Poor heart health can lead to serious conditions like high blood pressure, stroke, and heart attacks. The good news? Small changes in your diet can make a big difference in protecting your heart and improving your overall well-being.


Perspective: Heart Disease in the Philippines


Heart disease remains the leading cause of death in the Philippines, accounting for thousands of lives lost every year. According to the Philippine Statistics Authority (PSA), ischemic heart disease was responsible for 18.7% of total deaths in 2022. Factors such as poor diet, lack of exercise, smoking, stress, and underlying conditions like hypertension and diabetes contribute to the growing number of cases.


They say you are what you eat


What we eat plays a major role in our heart health. A diet high in processed foods, unhealthy fats, and excess salt can increase the risk of high blood pressure, high cholesterol, and heart disease. However, making small but significant changes to our daily meals can help improve heart health and prevent complications.


Heart-Healthy Filipino Foods to Include in Your Diet


Taking proactive steps to maintain a healthy heart can significantly reduce the risk of cardiovascular diseases. Here are some heart-friendly food choices for you:

Smoked fish on a wooden board with fresh green onions, set against a dark brown wooden background. Fish are golden with shiny scales.

  • Fatty Fish – Rich in Omega-3 fatty acids, which help lower bad cholesterol and reduce the risk of heart disease.   

    • Bangus (Milk Fish)

    • Tamban (Sardines)

    • Tulingan (Mackarel Tuna) 


Wooden board with seeds on a spoon, next to three seed bars on a rustic wooden table. No text. Natural, earthy tones.

  • Whole Grains – High in fiber, which helps lower cholesterol and maintain a healthy heart.

  • Nuts and Seeds – Contain healthy fats and fiber that support heart function. 


A vibrant assortment of fruits, including oranges, grapes, lemons, and a half-sliced orange, showcasing vivid colors and fresh textures.

  • Fruits – Rich in fiber, potassium, and antioxidants that promote good circulation.


HealthFirst Clinics: Your Partner in Heart Health


A woman in nurse uniform smiles while handing documents to a man in a blue shirt at a healthcare reception. Laptop and text on the wall visible.

Eating heart-healthy foods is just one part of protecting your cardiovascular health. Regular check-ups, blood pressure monitoring, and cholesterol screenings are essential to detecting early signs of heart disease.


At HealthFirst Clinic, we are committed to promoting heart health by providing comprehensive cardiovascular screenings, consultations, and lifestyle management programs. Our expert healthcare professionals can help assess your risk factors and create a personalized heart health plan.


Early detection can save lives—take the first step toward a healthier heart today!


Join the Movement for a Healthier Heart!

This Heart Month, commit to a healthier lifestyle and encourage your loved ones to do the same. Small changes in daily habits can make a big impact in preventing heart disease and ensuring a longer, healthier life.


🫀 Take action today! Schedule a heart health check-up at HealthFirst Clinic. Let’s work together to reduce heart disease in the Philippines!



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