How can diet affect your heart health? A balanced diet keeps your heart strong and lowers your risk of diabetes. Here are simple ways to make better food choices:

Moderate Your Sodium Intake

Limit sauces, canned, and processed foods as they contain high sodium.

• Taste food before adding salt or sauces, and use them sparingly.
• Avoid salted foods like ikan bilis (dried anchovies), salted eggs, luncheon meat, sausages, and ham.
• Request less gravy or sauce when dining out.
• Season dishes with healthy herbs and spices like garlic and onion instead of sodium-rich seasonings.

Get Your Fat Balance Right

Reduce total fat intake to lower blood cholesterol. Not all fats are the same, so choose wisely.

• Saturated fat raises cholesterol and is found in animal fat, full-fat dairy, palm oil, coconut oil, and coconut milk.
• Trans fat also raises cholesterol and is found in deep-fried food, baked goods, and fast food.
• Monounsaturated and polyunsaturated fats are healthier and found in vegetable oils, nuts, seeds, and oily fish.

Tips to reduce your total fat intake:

• Use less oil when cooking and trim visible fat before eating.
• Choose steaming, boiling, or grilling instead of deep-frying.
• Select lean meat or skinless poultry.
• Limit deep-fried foods to once or twice a week.
• Pick fat-free or low-fat products like low-fat milk and fat-free yoghurt.
• Use healthier oils with polyunsaturated fat, such as corn or soybean, or monounsaturated fat, such as olive or canola.

Moderate Cholesterol Intake with a Low-Cholesterol Diet

Excessive alcohol raises blood triglycerides, blood pressure, stroke risk, body weight, and can harm the liver and heart. It also increases cancer risk. Some studies suggest moderate alcohol may benefit heart failure patients, but evidence is inconclusive. Due to potential risks, non-drinkers should not start drinking. Consult your doctor or dietician on the benefits and risks of moderate alcohol consumption.

Increase Fibre Intake

Whole grains, fruits, and vegetables are high in fibre and help lower blood pressure. Choose whole-meal or multigrain bread over white bread. Snack on fruits or vegetables instead of salty foods. Aim for at least two servings of fruits and two servings of vegetables daily.

Control Fluid Intake

Limit daily fluid intake to manage heart failure symptoms. Consult your doctor for personalised fluid recommendations. Fluids include water, beverages, soups, fruits, and porridge. Maintaining good heart health also means having critical illness coverage.

Sources of Further Information

• Consult a dietitian at Tan Tock Seng Hospital. Call 6357 8322 for an appointment. A dietician can evaluate your eating habits and create a personalised nutrition plan.
• Ask your doctor for a referral to see a dietitian.
• Consider our 3 Plus Critical Illness Plan for affordable coverage of stroke, heart attack, and cancer.

At Tiq by Etiqa, we help you prepare for life’s surprises and take control of your future. We’ve partnered with Autumn, a digital app that supports wealth, health, and lifestyle planning.

This article is contributed by Autumn.

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Information is correct as of  7 December 2023.

This article was updated on 6 August 2025.

This policy is underwritten by Etiqa Insurance Pte. Ltd (Company Reg. No. 201331905K). This content is for the reference only and is not a contract of insurance. Full details of the policy terms and conditions can be found in the policy contract. The information contained on this product advertisement is intended to be valid in Singapore only and shall not be construed as an offer to sell or solicitation to buy or provision of any insurance product outside Singapore. You should seek advice from a financial adviser before deciding to purchase the policy. If you choose not to seek advice, you should consider if the policy is suitable for you.

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