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.  

Lunching from home? Our latest recipe booklet is full of heart-healthy recipes for weekday lunches at home.

Download breakfast recipe booklet

Download heart healthy lunches booklet

Sign up to the Heart-Healthy Dinner Plan

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 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.  

You might also be interested in

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

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Confidential. Personal. Reliable.

Got a question about your heart?...

COVID-19 and cardiovascular disease

COVID-19 and cardiovascular disease

COVID-19 and cardiovascular 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....

For Professionals: COVID-19 & cardiovascular disease

For Professionals: COVID-19 & cardiovascular disease

For Professionals: 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. ...

Health Professional Tools

Health Professional Tools

Health Professional Tools

Guidelines, publications and support for the health professional community....

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

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

Heart Health Check Toolkit

Heart Health Check Toolkit

Together, we can change the future of heart disease

Together, we can change the future of heart disease

Together, we can change the future of heart disease

The power of your ongoing support can help save lives and keep more families together. Help us continue to fund promising heart research projects by donating today. ...

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Vegetarian recipes

Vegetarian recipes

Vegetarian recipes

Search through our vegetarian recipes...

Key Statistics: Heart Failure

Key Statistics: Heart Failure

Statistics and information on heart failure in Australia ...

Italian recipes

Italian recipes

Italian recipes

Find heart healthy Italian recipes....

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

Recommendations for assessing Cardiovascular disease (CVD) risk in Aboriginal and Torres Strait Islander peoples ...

Lamb recipes

Lamb recipes

Lamb recipes

Find heart healthy lamb recipes....

Heart failure clinical resources

Heart failure clinical resources

Resources and clinical information for health professionals...

Chicken recipes

Chicken recipes

Chicken recipes

Find heart healthy chicken recipes....

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

Absolute CVD risk assessment resources

Absolute CVD risk assessment resources

Resources and clinical information for health professionals...

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

Bushfire smoke particulate and its implication on the heart and lungs in regional Australia

Bushfire smoke particulate and its implication on the heart and lungs in regional Australia

Dr Tatt Jhong Haw, Institution: The University of Newcastle...

Returning to work after a heart attack

Returning to work after a heart attack

Returning to work after a heart attack

Discover how to plan for your return to work....

WEBINAR | Absolute CVD risk assessment practical update

WEBINAR | Absolute CVD risk assessment practical update

A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Italian fish parcels

Italian fish parcels

Italian fish parcels

20 minutes
Serves 2

Baking recipes

Baking recipes

Baking recipes

Find heart healthy baking recipes ...

PhysiCards: assisting mental health consumers to identify and seek care for heart health concerns

PhysiCards: assisting mental health consumers to identify and seek care for heart health concerns

Professor Jenny Bowman, Institution: The University of Newcastle...

Banana chia pots with mango & passionfruit

Banana chia pots with mango & passionfruit

Banana chia pots with mango & passionfruit

20 minutes + standing & overnight chilling
Serves 2

Heart Foundation recipes

Heart Foundation recipes

Heart Foundation recipes

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

Peter is breathing easy again after heart valve surgery

Peter is breathing easy again after heart valve surgery

Peter is breathing easy again after heart valve surgery

Peter has lived with a rare heart condition since he was 14, but hadn’t given it too much thought until his 30s....

Raffles & Lotteries

Raffles & Lotteries

Raffles & Lotteries

Give yourself a chance to win up to $25,000* while helping the Heart Foundation to raise essential funds for heart research....

Harness mechanical force on platelets to combat deadly blood clotting

Harness mechanical force on platelets to combat deadly blood clotting

Dr Lining Arnold Ju, Institution: University of Sydney...