A healthy heart begins with the food on your plate. At Home Care Assistance, we support older Australians to live independently, and that includes helping you eat in a way that protects your heart for the long term. Whether you’re already managing heart disease or simply want to prevent it, making small, consistent changes to your eating habits can have a powerful impact.
Here’s a clear, no-fuss guide to following a heart-healthy diet, one that’s practical, sustainable, and rooted in the real lives of older Australians.
Who should care about heart-healthy eating?
The true answer is everyone. But especially older adults, who are more likely to experience high blood pressure, high cholesterol, or cardiovascular disease. In fact, heart disease remains the leading cause of death in Australia, with 1 in 5 Australians affected by the condition, according to the Australian Bureau of Statistics[1].
But here’s the good news: your daily food choices play a big role in managing or reducing that risk. At Home Care Assistance, our Care Professionals work closely with clients and families to support healthier eating habits, from meal preparation to shopping for the right ingredients, all while respecting dietary needs and personal preferences.
What does a heart-healthy diet look like?
Forget fad diets or labelling foods as “bad”. A heart-healthy diet is about balance and consistency over time. Follow these 5 key principles:
- Eat plenty of vegetables, fruits, and wholegrains
These are high in fibre, antioxidants, and essential nutrients. Think oats for breakfast, grainy bread, brown rice, and colourful veg. Wholefoods like these help lower cholesterol and stabilise blood pressure.
- Choose healthy protein sources
Prioritise plant-based proteins like beans, lentils, nuts, and tofu. Fish and seafood are also excellent choices, ideally consumed 2–3 times a week. Keep red meat to a minimum, 1 to 3 times a week is enough and always opt for lean cuts.
- Pick the right dairy
Milk, yoghurt and cheese can still be part of a heart-healthy diet. Choose unflavoured and reduced-fat varieties if you’re managing cholesterol. For others, full-fat in moderation is fine. The key is avoiding added sugars.
- Use good fats
Healthy fats from avocados, nuts, seeds, and olive oil can lower bad cholesterol. Ditch the deep fryer and instead grill, roast or sauté using oils like olive, canola, or sunflower. Omega-3s in oily fish (like salmon) are especially good for the heart and blood fat levels.
- Season with herbs, not salt
Most Aussies eat twice the recommended amount of salt per day, largely through processed and packaged foods. Choose fresh over canned, and replace salt with herbs like rosemary, turmeric, paprika, or garlic to keep meals tasty and your blood pressure under control.
At Home Care Assistance, we support our clients in adopting and following these healthy habits every day. Our in-home carers can help plan and prepare meals tailored to heart conditions or doctor’s advice, making healthy eating easy, enjoyable, and part of your routine.
How can you make heart-healthy eating work for you?
It starts with small steps. Swapping white bread for wholegrain, adding an extra vegetable to dinner, or choosing fish instead of steak a few nights a week. These aren’t dramatic changes, but over time, they can significantly reduce your risk of heart problems.
Our Care Professionals at Home Care Assistance provide nutritional support as part of your personalised home care plan. Whether you need weekly help with cooking, someone to accompany you grocery shopping, or reminders to stay hydrated and eat regularly, we’re here to assist in ways that empower rather than overwhelm you.
Where does heart-healthy eating fit into your lifestyle?
Right at home. The beauty of a heart-smart eating pattern is that it doesn’t require complicated recipes or expensive ingredients. It’s about choosing whole, unprocessed foods most of the time and eating with purpose.
Home Care Assistance works with clients across Australia, from major cities to regional towns, helping older adults stay nourished, independent, and well-supported in their homes. We make it easier to maintain healthy habits without sacrificing flavour, culture, or your favourite meals.
When should you start?
Whether you’re already living with heart disease or just want to look after your health as you age, now is the best time to start making small, sustainable changes.
Not sure where to begin? Home Care Assistance can help you build healthy habits gradually and with confidence, starting from your very next meal.
Support at home from a specialist provider, such as Home Care Assistance, can bring enormous benefits and comfort to your quality of life while living independently at home. Home Care Assistance offers viable solutions for supporting independent living. For more information, get in touch with a Home Care Assistance near me today.
[1] https://www.abs.gov.au/statistics/health/causes-death/causes-death-australia/latest-release
