I am
Show me:
Show me:
Food and healthy eating during COVID-19
heartfoundation.org.au|Helpline 13 11 12

Food and healthy eating during COVID-19

Healthy eating and COVID-19 FAQ

During the COVID-19 pandemic, which foods can help to keep my heart healthy?  

Now, more than ever, it's important to stay as healthy as possible; eating nutritious food is a great starting point. Following a heart-healthy eating pattern means you are eating the variety of foods needed to support your immune system. 

You can follow a Heart Healthy Eating Pattern by eating:  

  1. Plenty of vegetables, fruits and wholegrains. 
  2. A variety of healthy protein sources, especially fish and seafood, legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy diet. If choosing red meat, make sure the meat is lean and limit to 1-3 times a week. 
  3. Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties. 
  4. Healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking. 
  5. Herbs and spices to flavour foods, instead of adding salt. 

It’s also important to stay hydrated, so be sure to drink plenty of water. 

What food items should I stock up on from the supermarket? 

Stocking up on a few extra food staples is sensible. But, it’s important to remember there is no need to hoard foods.  

Plan and make a list of the items you need for meals for the week to reduce the time you spend at the supermarket and limit food wastage at home. 

Some healthy items that have a longer shelf life include: 

  • Canned or frozen vegetables (when buying canned vegetables, choose the products with no added salt) 
  • Canned or dried legumes, such as beans, chickpeas and lentils 
  • Pasta, rice, oats quinoa and cous cous (wholemeal versions are best) 
  • Canned fish, including tuna, salmon and sardines 
  • Unflavoured long life milk (UHT milk, milk powder) 
  • Unsalted nuts and seeds and/or nut butters 
  • Dried herbs and spices  

What are some other tips for eating healthy during COVID-19? 

During our normal routines are interrupted and this can be challenge for eating well. Try setting new routines for mealtimes and snacks to keep work and play separate.   

Take some time to plan your meals for the week, this helps to be prepared and limits temptations to fall back on takeaways or unhealthy options.   

Also, limit the amount of unhealthy foods you have at home.  An occasional treat is fine, but having large amounts of chocolate, lollies, biscuits, chips, soft drink or other unhealthy food and drinks in the pantry can be hard to resist.  

What can I do with all the basic ingredients I stocked up on?  

Spending more time at home creates a new opportunity to learn to cook or to try cooking something new.  If you are low on time, don’t worry, there are many healthy meals that can be made quickly and easily. 

Are you looking for tips on what to cook with ingredients that you have at home? Discover our heart-healthy delicious recipes.

Are there any supplements or superfoods that can help to protect me from COVID-19? 

There is no single food, supplement or natural food product that will protect you from COVID-19. This includes alcoholic drinks. You can read the Heart Foundation’s advice on COVID-19 and heart disease here

I have COVID-19 and heart disease. Which nutrition advice should I follow? 

There is no single food or supplement that can protect against or treat COVID-19. You should continue to eat a heart-healthy diet and to follow any specific existing nutrition recommendations from your doctor or healthcare professional.

Keep eating regular meals (even if you are experiencing loss of appetite), stay hydrated by drinking water through the day and follow your heart-healthy eating pattern. 

Get heart health information and support 

Get free, personalised information and support from the Heart Foundation Helpline. Translation and interpreter service is available.  

Call 13 11 12 or email health@heartfoundation.org.au 

For more information on COVID-19, visit the Department of Health website.  

WHAT NEXT?

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

4 tips to keep your heart healthy while working from home

Ask the experts: caring for people with CVD during COVID-19 webinar

Ask the experts: caring for people with CVD during COVID-19 webinar

Ask the experts: caring for people with CVD during COVID-19 webinar

Tue May 26 2020
Free

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Got a question about your heart?...

COVID-19 and heart disease risks

COVID-19 and heart disease risks

COVID-19 and heart disease risks

Answers to frequently asked questions about COVID-19 and heart disease. ...

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Looking after your emotional health in uncertain times

Blog by Carlye Weiner, Clinical Psychologist...

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

COVID-19 and the flu vaccine

Getting a flu shot now will help in the fight against COVID-19....

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Surprising ways your family can meet the challenge to keep active

Exercises to do at home

Exercises to do at home

Exercises to do at home

All you need to know about keeping active during COVID-19....

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

Information and resources for health care professionals....

Stay connected with your doctor

Stay connected with your doctor

Stay connected with your doctor

It's important that you stay connected with your doctor as needed. ...

Staying active at home during COVID-19

Staying active at home during COVID-19

Staying active at home during COVID-19

Physical activity and COVID-19 FAQ...

Understanding your heart age

Understanding your heart age

Understanding your heart age

Try our Heart Age Calculator to understand what contributes to your risk of heart disease...

Stay informed about COVID-19

Stay informed about COVID-19

Stay informed about COVID-19

If you have heart disease, you are more vulnerable to severe complications....

Cook with Heart

Cook with Heart

Cook with Heart

Join the Cook with Heart Challenge as seen on Channel 7...

Get started with more physical activity

Get started with more physical activity

Get started with more physical activity

Finding time for physical activity is one of the best things you can do for your heart...

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

Key Statistics: Coronary Heart Disease

Key Statistics: Coronary Heart Disease

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

Blood cholesterol

Blood cholesterol

Blood cholesterol

Keeping your blood cholesterol at a healthy level can help you reduce your risk of heart disease and other serious conditions. ...

Salad recipes

Salad recipes

Salad recipes

Search through our tasty salad recipes...

How to volunteer with us

How to volunteer with us

How to volunteer with us

Join our volunteers and make a difference to the heart health of Australians....

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

A family history of heart disease could mean you are at greater risk....

Women and heart disease

Women and heart disease

Women and heart disease

Every day, 22 women lose their lives to this condition....

Chicken recipes

Chicken recipes

Chicken recipes

Find heart healthy chicken recipes....

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

Check out our recipe categories to find your next heart healthy meal....

Lamb recipes

Lamb recipes

Lamb recipes

Find heart healthy lamb recipes....

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

What is atrial fibrillation?

What is atrial fibrillation?

What is atrial fibrillation?

Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're over 45, or over 30 if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

Protein and heart health

Protein and heart health

Protein and heart health

What are the best sources of protein when it come to your heart health...

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

Key Statistics: Heart Failure

Key Statistics: Heart Failure

Italian recipes

Italian recipes

Italian recipes

Find heart healthy Italian recipes....

Blood pressure and your heart

Blood pressure and your heart

Blood pressure and your heart

Understand blood pressure and how it can impact your heart health....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

What's your BMI?

What's your BMI?

What's your BMI?

Are you within a healthy weight range for your height?...

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy is something you can work on every day. ...