Heart-Healthy Foods: Good Choices and How to Manage Them Every Day

Heart-healthy food does not have to mean expensive menus, imported ingredients, or a diet full of restrictions. In everyday life, the challenges are actually simpler and more real: is white rice still allowed, what about santan (coconut milk), do you have to give up gorengan (deep-fried snacks), and what should you choose when eating at a warteg (a small, affordable Indonesian eatery serving home-style dishes), at a restaurant, or when ordering food through an app?

The short answer is that heart health is shaped more by your overall eating pattern than by any single food. The latest 2026 American Heart Association (AHA) guidance emphasizes an eating pattern that includes plenty of vegetables, fruit, whole grains, and healthy protein sources (especially from plants and fish), as well as unsaturated fats, while limiting sodium, added sugars, saturated fat, and ultra-processed foods. These principles apply throughout life and remain relevant whether food is prepared at home or bought elsewhere.

This means you do not need to look for a single “superfood” for your heart. What matters more is what you eat most often, how it is prepared, how much of it you eat, and whether those habits can be maintained over the long term.

01 / Healthy Lifestyle

Principles of Heart-Friendly Eating

A heart-friendly eating pattern is one that is balanced, varied, and can be followed consistently, not a strict diet full of restrictions. The AHA emphasizes that the main focus should be on the overall eating pattern, not on a single nutrient or food.

The WHO also emphasizes four important principles of a healthy diet: adequacy, balance, moderation, and diversity. The composition can vary by age, activity level, health condition, culture, and the foods available locally.

In Indonesia, this approach is in line with the Isi Piringku (“Fill My Plate”) concept from the Indonesian Ministry of Health (Kemenkes). In a single meal, about half of the plate is meant for vegetables and fruit, while the other half consists of staple foods and side dishes. Kemenkes also recommends limiting foods that are too salty, sweet, or fatty, and making a habit of reading the labels on packaged foods.

So instead of asking, “What food is the healthiest for the heart?”, it is more useful to ask: “Which choices can I improve in the food I eat every day?”

02 / Healthy Lifestyle

Food Choices for Heart Health

Foods that are good for heart health generally come from several major groups: vegetables and fruit, high-fiber carbohydrate sources, fish, plant-based protein sources, and foods that provide unsaturated fats.

Not all of them need to appear at every meal. However, the more often this pattern shows up in your daily life, the easier it becomes to build a healthier and more balanced way of eating.

Eat More Vegetables and Fruit

Vegetables and fruit provide fiber, vitamins, minerals, and various bioactive compounds that are an important part of a healthy diet.

The WHO recommends eating at least 400 grams of vegetables and fruit per day for adults and for children over 10 years of age.

In practice, you do not need to focus on one particular type of fruit. Bananas, papaya, apples, oranges, guava, melon, or other fruits can be eaten in rotation. The same goes for vegetables such as spinach, kangkung (water spinach), mustard greens, carrots, green beans, tomatoes, or broccoli.

In addition, it is better to choose whole fruit regularly rather than making juice a daily substitute for fruit. The WHO classifies the natural sugars in fruit juice as free sugars, so the amount still needs attention even when no extra sugar is added.

The bottom line is that variety and consistency matter more than searching for the “ideal” fruit for your heart.

Choose Higher-Fiber Carbohydrates

Keeping your heart healthy does not mean you have to cut out carbohydrates.

What matters more is choosing carbohydrate sources that are richer in fiber and less refined. The AHA encourages whole grains in place of refined grains. In addition, various natural carbohydrate sources can also help increase your fiber intake. Examples of carbohydrate sources you can consider include:

• oats;
• brown rice;
• corn;
• tubers and root vegetables;
• whole-grain bread or other whole-grain products.

However, white rice does not need to be labeled “bad” right away. If rice is your staple food, changes can be made gradually. For example, add more vegetables, manage your portions, choose more balanced side dishes, or occasionally replace part of your rice with a high-fiber carbohydrate source.

So the focus is not on eliminating rice, but on improving the quality and composition of your whole plate.

Choose Fish as One of Your Protein Sources

Fish can be part of an eating pattern that supports heart health.

The AHA recommends eating two servings of fish per week, especially fatty fish, as part of a heart-healthy eating pattern.

It does not have to be salmon.

In the Indonesian context, you can consider ikan kembung (short mackerel), sardines, tongkol (mackerel tuna), and various other local fish.

How it is cooked also matters. Fish that is steamed, grilled, cooked as pepes (seasoned and wrapped in banana leaves, then steamed or grilled), or prepared with a little oil certainly has a different nutritional profile from fish that is always fried and served with high-sodium sauces or seasonings.

In other words, the type of food and the way it is prepared need to be seen as a whole.

Vary Your Protein With Tempeh, Tofu, and Legumes

One of the strengths of the Indonesian diet is its wide range of plant-based protein options that are affordable and easy to find.

Tempeh, tofu, red beans, mung beans, and various other nuts, beans, and legumes can be part of your daily diet.

The 2026 AHA guidance places strong emphasis on plant-based protein sources such as nuts and legumes, peas, lentils, and seeds as part of a healthy cardiovascular eating pattern.

That is why keeping your heart healthy does not have to mean buying imported ingredients or expensive foods.

Even so, the way it is prepared still matters. Tempeh cooked as pepes or stir-fried with a little oil is different from tempeh deep-fried until very crispy every day.

Choose Unsaturated Fats More Often

Fat is not a nutrient that has to be eliminated completely.

What matters is the type and amount of fat. The WHO recommends limiting saturated fat to less than 10% of energy intake and trans fat to less than 1%.

Unsaturated fats can be found in fish, nuts and seeds, avocados, and a number of vegetable oils, among others.

The message is not “the more healthy fat, the better,” but rather to replace some saturated fat with sources of unsaturated fat in reasonable amounts.

03 / Healthy Lifestyle

Foods to Limit

Protecting your heart does not mean every meal has to feel like a list of forbidden foods. A more realistic approach is to understand which foods or nutrients should be limited in amount and frequency.

Excess Salt and Sodium

Sodium does not only come from the salt added during cooking.

• instant noodles;
• canned foods;
• processed foods;
• instant broth and seasonings;
• soy sauce and other sauces;
• restaurant food;
• fast food.

The WHO recommends a sodium intake of less than 2 grams per day, equivalent to about 5 grams of salt.

That is why food that does not taste very salty is not necessarily low in sodium. Reading food labels can help when comparing similar products.

Added Sugars and Free Sugars

Added sugar is not only found in desserts. In WHO guidance, the term free sugars includes sugars added to foods or drinks as well as the sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.

• coffee with syrup or sugar;
• bottled tea;
• soft drinks;
• energy drinks;
• desserts;
• certain sauces;
• packaged snacks.

The WHO recommends keeping free sugars below 10% of total daily energy, noting that an even lower intake may provide additional benefits.

It is important to distinguish free sugars from the sugars naturally found in whole fruit. Sugars in whole fruit are not classified as free sugars. So not all foods that taste sweet need to be treated the same way.

Saturated Fat and Trans Fat

Saturated fat can be found in many foods, including fatty meats, full-fat dairy products, butter, and dishes made with coconut milk.

However, eating gulai (a rich coconut milk curry) or fried snacks once does not mean your blood vessels instantly become “clogged.” Cardiovascular risk builds up through long-term habits and interacts with other factors such as blood pressure, cholesterol, diabetes, physical activity, smoking, and body weight.

So focus on the pattern, not on a single meal.

Ultra-Processed Foods

The 2026 AHA guidance recommends choosing minimally processed foods more often than ultra-processed foods, especially those high in added sugars, sodium, or less favorable fats.

However, the term “ultra-processed” does not need to be used to scare people. More practical questions to ask are:

• How often do instant foods become your main meal?
• Does most of your daily food come from fresh or minimally processed ingredients?
• Are you getting enough vegetables and fruit?
• Are the packaged products you choose high in sodium, sugar, or saturated fat?

04 / Healthy Lifestyle

Indonesian Foods and Your Heart

Heart-healthy food can still come from ingredients that are familiar on Indonesian dinner tables. You do not need to give up your food culture or follow a foreign diet to the letter.

What matters more is understanding frequency, portions, cooking methods, and the composition of your plate.

Should You Avoid Coconut Milk?

It does not have to be eliminated completely.

Coconut milk contains saturated fat. So if dishes made with thick coconut milk are eaten very often and in large amounts, your total saturated fat intake can increase.

A more realistic approach is to:

• eat dishes made with thick coconut milk less often;
• use less coconut milk in some recipes;
• pay attention to other sources of saturated fat on the same day;
• add vegetables and choose lighter side dishes.

So the question is not simply “allowed or not?”, but “how often and how much?”

Do You Have to Give Up Fried Snacks Completely?

Not necessarily.

However, if fried foods are the main side dish at every meal, eating them less often can be a more realistic step.

You can try:

• pepes;
• steaming;
• boiling;
• grilling or baking;
• stir-frying with just enough oil.

The WHO also suggests cooking methods such as steaming or boiling as a way to help reduce fat intake compared with frying. The key is not to think that eating fried food once makes your whole eating pattern a “failure.”

Is White Rice Bad for Your Heart?

No.

White rice does not need to be treated as a forbidden food. However, whole grains and other fiber-rich carbohydrate sources can be chosen more often as part of a healthy diet.

If you still eat white rice, pay attention to:

• the portion size;
• how many vegetables you eat with it;
• the type of side dishes;
• the drinks that come with the meal;
• variety in your fiber sources throughout the day.

That way, the focus is not only on the rice, but on the plate as a whole.

Is Sambal Still Allowed?

Yes.

Spiciness is not what determines whether a food is heart-friendly. What matters more is what goes into the sambal (Indonesian chili sauce).

Pay attention to:

• the amount of oil;
• salt;
• added sugar;
• high-sodium sauces or flavor enhancers.

Homemade sambal made with measured amounts of oil and salt is certainly different from sambal made with a lot of oil or extra seasonings.

Are Tempeh and Tofu Good for Your Heart?

Tempeh and tofu can be part of a healthy diet as sources of plant-based protein.

Besides being easy to find, both can also help add variety so that your side dishes do not always come from meat.

Even so, cooking methods still matter. Tempeh pepes, steamed tofu, or a stir-fry made with a little oil is different from fried food eaten again and again.

Do You Have to Eat Salmon?

No.

Salmon is often mentioned because it is a fatty fish rich in omega-3s, but the AHA also lists mackerel and sardines as examples of fatty fish.

In the Indonesian context, fish such as short mackerel (kembung), sardines, and mackerel tuna (tongkol) can be more practical options.

What matters most is making a healthy eating pattern realistic enough to follow week after week.

More Practical Local Options

05 / Healthy Lifestyle

Everyday Heart-Friendly Meals

A heart-friendly menu does not have to be the same for everyone. Energy needs, activity levels, age, metabolic conditions, and treatment can differ.

So use a framework for choosing foods, not overly rigid eating rules.

Breakfast

Build your breakfast from two or three elements:

• a carbohydrate source that contains fiber;
• a protein source;
• fruit or vegetables.

For example, oats with fruit and nuts without much added sugar; whole-wheat bread with eggs and vegetables; rice in a portion that suits your needs with tofu or tempeh and vegetables; or whole fruit as a side.

There is no need to chase the “perfect” breakfast. What matters more is avoiding a pattern made up almost entirely of added sugar or processed foods without enough fiber and protein.

Lunch

When looking at your lunch plate, ask yourself:

1. Are there any vegetables?
2. What is the protein source?
3. How big is the portion of staple food?
4. How was the side dish cooked?
5. Does the dish use a lot of sauce, broth, or high-sodium seasonings?

The Isi Piringku principle can serve as a general guide for balancing vegetables, fruit, staple foods, and side dishes.

Dinner

There is no need to set universal rules such as “no eating after a certain time.” Instead, pay attention to how much you eat, the composition of your meal, the types of food you choose most often, whether eating too close to bedtime causes discomfort, and whether your eating pattern throughout the day is balanced.

Snacks

Snacks are not mandatory. However, if you need one, your options can include:

• whole fruit;
• nuts without much added salt;
• yogurt as needed;
• minimally processed foods.

06 / Healthy Lifestyle

Healthy Eating Away From Home

An eating pattern for heart health is only truly useful if it can be applied in real life, including when you are not cooking for yourself. The 2026 AHA guidance emphasizes that healthy eating principles still apply wherever food is bought, cooked, or eaten.

When Eating at a Warteg or Canteen

Use a simple sequence:

1. First, look for vegetables. Add one or two vegetable options if they are available.
2. Second, choose your protein. Fish, eggs, tofu, tempeh, chicken, or other side dishes can be chosen based on the overall menu.
3. Next, look at how the food is cooked. If your side dish is already fried, you can choose vegetables that are not fried as well.
4. Then, pay attention to broths and sauces. Soy sauce, other sauces, stock, and broth can add sodium.
5. Finally, look at your drink. Water remains a simple choice for cutting down on added sugar.

When Eating at a Restaurant

You do not need to avoid eating out with family or coworkers. Try:

• choosing dishes with vegetables;
• choosing fish or side dishes that are not always fried;
• asking for sauce on the side when possible;
• sharing dishes if the portions are very large;
• choosing water or drinks without much added sugar.

The NHLBI also advises paying attention to foods that are pickled, smoked, or made with a lot of soy sauce and broth, because they can increase your sodium intake.

When Ordering Food Online

Before you press the order button, check five things:

• Side dish: what is the protein source?
• Cooking method: fried, grilled, steamed, or in broth?
• Vegetables: are there any vegetables?
• Extras: how much sauce, sambal, or topping?
• Drink: water or a drink with added sugar?

Delivery food is not always the less healthy choice. The goal is to choose an option that is slightly better than what you usually order.

07 / Healthy Lifestyle

How to Read Food Labels

When comparing products, pay attention to the following information:

• serving size;
• servings per package;
• sodium;
• sugar;
• saturated fat.

BPOM (the Indonesian Food and Drug Authority) has issued Regulation Number 10 of 2026 on Nutrition Information on Processed Food Labels. The regulation is in effect and began to be used as the reference for new processed food registrations in August 2026.

One common mistake is looking at the nutrition figures without paying attention to the serving size. If the label lists the content for one serving but you eat two servings, the amount of nutrients you consume increases accordingly.

So use labels as a tool for comparison, not as a tool for dividing foods into “good” or “bad.”

08 / Healthy Lifestyle

If You Have Certain Health Conditions

General guidance on healthy eating needs to be more personalized if you already have high cholesterol, hypertension, diabetes, kidney disease, or cardiovascular disease.

The Indonesian Heart Association (PERKI) places diet and nutrition as part of lifestyle modification in the prevention of cardiovascular disease, along with managing risk factors such as hypertension, diabetes, dyslipidemia, and cardiometabolic syndrome.

If You Have High Cholesterol

It is not enough to focus on “avoiding foods that contain cholesterol.” What matters more is the overall pattern:

• limiting saturated fat;
• increasing sources of fiber;
• choosing plant-based protein more often;
• replacing some saturated fat with unsaturated fat;
• limiting processed meats.

The 2026 AHA guidance states that for most people, dietary cholesterol is no longer the main target for lowering cardiovascular risk. The focus remains on the overall quality of the eating pattern.

Read also: Lipid Profile: Benefits, Results, and How to Manage It

If You Have High Blood Pressure

With hypertension, paying attention to sodium becomes even more important. The DASH pattern was developed to help manage blood pressure and emphasizes vegetables, fruit, whole grains, nuts and legumes, fish, and foods low in sodium and saturated fat.

Even so, diet does not replace any antihypertensive medication that has been prescribed.

If You Have Diabetes or High Blood Sugar

With diabetes, the quality and amount of carbohydrates need to be adjusted to each person’s condition. In general:

• prioritize high-fiber carbohydrate sources;
• limit drinks with added sugar;
• eat more vegetables;
• pay attention to your overall eating pattern;
• adjust the timing and amount of your meals to your treatment when needed.

Because each person’s needs can differ, a general article cannot replace individual medical or nutritional consultation.

Do Not Change Your Medication on Your Own

A better eating pattern can help manage risk factors. However, do not stop, reduce, or change your medication on your own just because you feel your diet has become healthier.

Targets for blood pressure, LDL, blood sugar, and other parameters can differ depending on your clinical condition.

09 / Healthy Lifestyle

DASH and Mediterranean Eating Patterns

DASH and the Mediterranean pattern are both eating patterns widely used in cardiovascular prevention. Neither of them requires you to buy special products.

The DASH Pattern

DASH stands for Dietary Approaches to Stop Hypertension. The NHLBI describes DASH as an eating pattern that emphasizes vegetables, fruit, whole grains, fish, poultry, nuts, legumes, and vegetable oils, while limiting foods high in saturated fat, sugar-sweetened drinks, and sodium.

These principles can be applied using Indonesian ingredients such as local vegetables, local fruit, tempeh, tofu, fish, nuts and legumes, and high-fiber carbohydrate sources.

The Mediterranean Pattern

The Mediterranean pattern prioritizes vegetables, fruit, whole grains, nuts and legumes, fish, and sources of unsaturated fat, while limiting red meat and ultra-processed foods.

The Mediterranean pattern has no single standard menu, because eating habits differ among the countries around the Mediterranean Sea. That is why what matters is the principle behind the eating pattern, not copying the menu of one particular country.

10 / Healthy Lifestyle

When Should You Get Professional Advice?

General information about eating patterns can be a starting point. However, consulting a doctor or nutritionist becomes more important if you:

• have cholesterol, blood pressure, or blood sugar results that need follow-up;
• have several cardiovascular risk factors at once;
• have been diagnosed with heart or blood vessel disease;
• have diabetes, kidney disease, or another chronic disease;
• take several medications;
• experience unplanned weight changes;
• receive different dietary recommendations for several conditions at once.

In these situations, your eating pattern needs to be adjusted to your personal condition.

Read also: Get Your Heart Checked Early

11 / Healthy Lifestyle

Heart Emergency Warning Signs

Diet helps with prevention and risk management, but it is not a treatment for emergencies.

The AHA lists several signs of a heart attack that require immediate help, including pressure, fullness, discomfort, or pain in the chest; pain or discomfort in the arms, back, neck, jaw, or stomach; shortness of breath; cold sweats; nausea; and lightheadedness or feeling faint. Symptoms can differ from person to person.

12 / Healthy Lifestyle

Start With Small Changes

Protecting your heart is not an exam where you always have to get a perfect score.

If your eating pattern today is still far from ideal, you do not need to change everything at once. Start with one habit you can maintain:

• add one serving of vegetables;
• replace one sweet drink with water;
• vary your protein with fish or tempeh;
• eat fried foods less often;
• compare the sodium in packaged foods;
• bring fruit as a snack.

Once one change feels normal, move on to the next habit.

In the end, heart-healthy food is an eating pattern you can follow consistently, flexible enough for everyday life, and suited to your health condition. There is no need to wait until everything is perfect to start making one better choice today.

13 / Healthy Lifestyle

Medical Disclaimer

The information in this article is for educational purposes and does not replace a diagnosis, consultation, or treatment plan from a doctor or nutritionist. Nutritional needs can vary based on each individual’s age, health condition, medications, physical activity, and test results.