6 Heart-Healthy Foods You Should Be Eating in January, According to Dietitians

 



As we welcome 2025, many of us are looking for ways to prioritise health and wellness, especially after the indulgence of the festive season. Heart health is a key focus for many, and January is the perfect time to make mindful choices about what goes on your plate. To help you get started, we’ve compiled a list of 6 heart-healthy foods you should be eating in January, according to dietitians. These nutrient-rich foods not only support cardiovascular health but also align with seasonal availability, making them fresher and more sustainable choices.

 

1. Oats: A Fibre-Packed Morning Boost

When it comes to heart health, oats are an undeniable champion. Packed with beta-glucan, a type of soluble fibre, oats help lower LDL (bad) cholesterol levels, which is essential for maintaining a healthy heart. Starting your day with a warm bowl of porridge is a comforting way to embrace the winter chill.

Dietitians recommend choosing steel-cut or rolled oats for the best nutritional value. Add toppings like fresh fruits, nuts, and a drizzle of honey to enhance flavour without sacrificing heart health. Including oats in your diet is a straightforward step towards embracing the 6 heart-healthy foods you should be eating in January, according to dietitians.

2. Salmon: A Rich Source of Omega-3 Fatty Acids

Fatty fish like salmon are rich in omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease triglyceride levels. Incorporating salmon into your meals a couple of times a week can significantly benefit your cardiovascular health.

In January, opt for wild-caught salmon if available, as it’s typically higher in omega-3 content. Grilled, baked, or poached salmon pairs wonderfully with seasonal vegetables like Brussels sprouts or kale. By including salmon in your meal plan, you’ll be embracing one of the 6 heart-healthy foods you should be eating in January, according to dietitians.

3. Walnuts: The Perfect Snack for Heart Health

Snacking smartly is essential for maintaining heart health, and walnuts are a fantastic choice. These nutrient-dense nuts are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart function. Walnuts have also been linked to improved blood vessel function and reduced cholesterol levels.

Enjoy walnuts as a standalone snack, sprinkle them on salads, or incorporate them into homemade granola bars. Their versatility and health benefits make them an ideal addition to your diet in January. Dietitians emphasise walnuts as a key inclusion in the 6 heart-healthy foods you should be eating in January, according to dietitians.

4. Dark Leafy Greens: A Nutrient Powerhouse

Dark leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that are vital for heart health. These greens are particularly rich in vitamin K, which helps regulate blood clotting and supports arterial health.

In January, these greens are in abundance and can be used in various dishes, from hearty soups to nutrient-rich smoothies. Dietitians suggest incorporating a variety of dark leafy greens to maximise their health benefits. Adding these greens to your diet is a simple yet effective way to follow the advice of the 6 heart-healthy foods you should be eating in January, according to dietitians.

5. Berries: A Burst of Antioxidants

Though berries may seem like a summer treat, frozen options are just as nutritious and widely available in January. Berries like blueberries, raspberries, and strawberries are loaded with antioxidants, particularly anthocyanins, which help reduce oxidative stress and inflammation—two key contributors to heart disease.

Use frozen berries in smoothies, oatmeal, or even as a topping for yoghurt. Their vibrant colours and tangy flavours make them a delightful addition to your meals while supporting heart health. Berries are a standout among the 6 heart-healthy foods you should be eating in January, according to dietitians.

6. Lentils: The Unsung Hero of Heart Health

Lentils are a plant-based protein powerhouse that deserves a spot on your January menu. High in fibre, folate, and potassium, lentils help reduce blood pressure and cholesterol levels, promoting overall cardiovascular health.

Incorporate lentils into soups, stews, or salads for a hearty and satisfying meal. They’re affordable, easy to prepare, and incredibly versatile, making them a dietitian-approved choice for the 6 heart-healthy foods you should be eating in January, according to dietitians.

Why January Is the Perfect Time to Focus on Heart Health

January offers a fresh start and the opportunity to set new health goals. After the holiday season, many people look for ways to detox and recharge, making heart health a top priority. By focusing on these 6 heart-healthy foods you should be eating in January, according to dietitians, you can take proactive steps towards improving your overall well-being.

Eating seasonally also plays a role in heart health. Foods that are in season tend to be fresher, more flavourful, and higher in nutrients. Additionally, choosing seasonal produce supports local farmers and reduces the environmental impact of your diet.

Tips for Incorporating Heart-Healthy Foods into Your Diet

To make the most of these 6 heart-healthy foods you should be eating in January, according to dietitians, consider the following tips:

Meal planning: Plan your meals around these foods to ensure you’re incorporating them regularly.


Batch cooking: Prepare soups, stews, and other dishes in advance to make healthy eating more convenient.


Experiment with recipes: Try new ways to cook and enjoy these heart-healthy ingredients, keeping your meals exciting and varied.


Moderation is key: While these foods are nutritious, balance is essential. Ensure your overall diet includes a variety of nutrients from different sources.

Final Thoughts

Prioritising heart health doesn’t have to be complicated or restrictive. By incorporating these 6 heart-healthy foods you should be eating in January, according to dietitians, you can make simple yet impactful changes to your diet. Whether it’s starting your day with a bowl of oats, enjoying a salmon dinner, or snacking on walnuts, each choice contributes to a healthier heart.

As you embrace these heart-healthy habits, remember that small, consistent changes can lead to significant long-term benefits. Let this January be the beginning of a heart-healthy year, filled with delicious and nutritious foods that support your well-being.