Heart healthy Diet in a nut-shell Written by Dr Harold Gunatillake-health writer This Mantra should be registered in your memory – both partners preparing daily foods for them. Forget the diet fads around and learn the basics- you’ll not go wrong.   The bottom line of a heart healthy diet is one that’s high in fruits (diabetics should restrict), dark vegetables (green leafy), whole grains (unprocessed rice and wheat products), legumes (lentils), and include less than a handful of nuts daily. The diet may include limited amounts of lean meat, fish twice a week, low-fat and non-fat dairy products, monounsaturated oils like olive oil and polyunsaturated oils of omega-3 types like canola, and flaxseed oil, and saturated virgin coconut oil (disputed) for cooking. Limit using polyunsaturated omega-6 type of oils like vegetable and corn oils for cooking, saturated (butter) and trans-fat (margarine), less added salt, and sugars other than the natural, and ...