Are you or someone you care about living with heart failure? 

If yes, you’ve probably wondered:“What can I eat to feel better, have more energy, and stay out of the hospital?” That’s an important question, and the good news is, part of the answer lies right in your kitchen.

Yes, you heard that right. When it comes to managing heart failure, your diet plays a bigger role than many people realize. Yes, your medications and clinic visits matter, but the meals you eat every day can either support your heart or put more strain on it.

What Is Heart Failure, and Why Does Diet Matter?

Firstly, heart failure doesn’t mean your heart has stopped working. It simply means your heart isn’t pumping blood as strongly as it should. Because of that, your body, especially your organs and tissues, may not get all the oxygen and nutrients it needs.

This can lead to symptoms such as: 

• Shortness of breath (especially when lying down or walking). 
• Swollen feet, ankles, or stomach. 
• Tiredness or constant fatigue. 
• Sudden weight gain due to fluid buildup. 
• Frequent trips to the hospital 

Eating the right food helps your heart do its job better. You also give your medications a chance to work more effectively. In many cases, people feel more energetic, sleep better, breathe easier, and stay out of the hospital more often, just by changing the way they eat!

Nutrition Goals for People Living with Heart Failure

Let’s break down the key food strategies that can support your heart and overall health.

1. Cut Back on Salt (Sodium)

Too much salt in your diet causes your body to hold on to water. That extra fluid puts pressure on your heart, which can make symptoms worse such as swelling, breathlessness, and sudden hospital visits.

To cut back on salt effectively, stick to less than 2,000 mg of sodium per day (that’s about 1 level teaspoon of salt total, from all sources).

Additionally, avoid foods such as:

• Seasoning cubes and instant noodles.
• Canned foods, smoked meats, processed cheese. 
• Restaurant meals or takeout — they’re often loaded with hidden salt. 

Instead, replace them with diet choices such as:

• Fresh ingredients including onions, garlic, ginger, curry leaves, scent leaf (nchuanwu), bay leaves, and chili peppers. 
• Homemade spice blends with turmeric, thyme, basil, or black pepper. 

If you might be worried about how your taste buds will respond, be rest assured that they will adjust! After about two weeks on a low-salt diet, you’ll start to enjoy the natural flavors of food even more! 

2. Watch Your Fluid Intake (If Advised by Your Doctor)

In some cases, your doctor might ask you to limit how much fluid you drink each day, especially if you’re experiencing swelling or fluid in the lungs.

The typical limit is between 1.5 to 2 liters per day, including water, juice, soup, tea, and even watery fruits like watermelon.

If you want to manage your fluid intake, these tips will help: 

•  Take small sips throughout the day. 
• Suck on ice chips or chew sugar-free gum to ease thirst.
• Track everything. Even soup, ice, and juicy fruits count as fluids. 

3. Prioritize Heart-Protective Foods

When it comes to heart health, natural, whole foods are your best friends. Aim to fill your plate with ingredients that nourish your body without overloading it.

These are food options that prioritize and protect your heart:

• Whole grains that are high in fiber such as brown rice, whole wheat bread, oats, millet, unripe plantain, oat swallow. 
• Lean proteins including grilled or baked chicken (skin removed), fish, beans, lentils, eggs, tofu. Limit red meat, goat meat, turkey skin, and organ meats.
• Healthy fats in small amounts in unsalted nuts, avocados, olive oil, flaxseed. Use butter or palm oil sparingly.
• Fruits and vegetables: For fruits, go for local greens like ugu, bitter leaf, ewedu, waterleaf, scent leaf. For fruits go for bananas, pawpaws, apples, oranges, pineapples, and watermelons. 

4. Be Mindful of Potassium and Magnesium

These two minerals help keep your heartbeat steady, but some heart medications (like water pills or diuretics) can affect your levels.

Here’s what you can do: 

• Don’t add or cut potassium-rich foods unless your doctor tells you to. 
• Get your blood levels checked regularly. 
• Potassium-rich foods include bananas, potatoes, tomatoes, beans, etc. 
• Magnesium-rich foods include leafy greens, whole grains, nuts, beans, etc. 

5. Cut Down on Sugar and Refined Carbs

Too much sugar can lead to weight gain, high blood sugar, and worsened heart failure, especially if you have diabetes or prediabetes.

To reduce your sugar consumption, avoid: 

• Sugary drinks like soda, fruit juice, and sweetened teas. 
• White bread, pastries, cakes. 
• Sweetened yogurts and breakfast cereals. 

Instead, opt for diet choices such as: 

• Whole fruits instead of fruit juice. 
• Complex carbs like sweet potatoes and unripe plantain. 
• Cinnamon or a little honey (sparingly) for natural sweetness. 

6. Say No to Fried and Fatty Foods

This diet option is a big culprit when it comes to heart failure. Fried and greasy foods increase bad cholesterol, put pressure on your heart, and can worsen symptoms over time.

To effectively deal with this: 

• Fried meats, puff puff, fried plantains. 
• Fatty meat cuts, turkey skin. 
• Full-cream milk, butter, and lard. 

Additionally, change how you cook: 

• Choose grilling, boiling, steaming, or air-frying. 
• Try plant-based or low-fat milk options (like oat or soy milk). 

Simple Lifestyle Tips That Work with Your Nutrition Plan

Eating better is powerful but pairing it with a few small habits can make a big difference in how you feel every day.

• Weigh yourself daily: Sudden weight gain (more than 2kg in 2 days) can mean fluid buildup. 
• Eat slowly: It helps you recognize fullness and prevent overeating. 
• Stay active: Gentle walks or doctor-approved movement help circulation and mood. 
• Stick to your medication plan: Food helps, but it doesn’t replace your meds. 
• Work with a dietitian: Especially if you also have diabetes, kidney issues, or need a personalized food plan. 

You’re Not Alone. You Can Live Well with Heart Failure

A diagnosis of heart failure may change your lifestyle, but it doesn’t take away your ability to enjoy life. With the right foods, good support, and consistent habits, you can breathe easier, feel stronger, and live more fully.

Start small. Try one change at a time. And remember, every step you take is a step toward a stronger heart.