Heart-Healthy Eating for Better Sleep and Rhythm

When we think about a good night’s sleep, most of us picture cosy blankets, a dark room, maybe even a calming tea before bed. But one of the most powerful influences on your sleep — and even the natural rhythm of your heart — actually starts on your plate. What we eat every day plays a huge role in supporting cardiovascular health, steady heart rhythms, and more restful sleep.

Build Your Plate Around Plants

A heart-healthy eating pattern begins with plenty of vegetables, fruit, and wholegrains. These foods are packed with vitamins, minerals, antioxidants and fibre — all of which help reduce inflammation, lower cholesterol and support stable blood pressure. Wholegrains such as oats, brown rice, wholemeal pasta and grainy breads are especially helpful. Their slow-release energy keeps blood sugar steady, which can make your nights more settled and your mornings smoother.

Choose Nourishing Proteins

Protein supports muscle repair, hormone balance and steady energy, all important for healthy sleep and heart rhythm. Aim for mostly plant-based proteins like legumes, nuts and seeds, alongside fish and seafood. These foods are rich in nutrients that help protect your heart and may support healthier heart rhythms. Eggs and lean poultry are good in smaller amounts, while lean red meat is best limited to a few times a week.

Pick Simple, Unflavoured Dairy

Milk, yoghurt and cheese don’t directly raise or lower heart-disease risk, but they’re valuable sources of protein and calcium. The healthiest choices are unflavoured options with no added sugar. If you already have high cholesterol or heart disease, reduced-fat varieties are recommended; otherwise, choose the type you enjoy and tolerate best.

Add Healthy Fats for a Calmer Heart

Healthy fats such as those in avocados, nuts, seeds and extra-virgin olive oil help lower cholesterol and support heart rhythm stability. Fish rich in omega-3s — like salmon, sardines and mackerel — are particularly beneficial. Having fish 2–3 times per week can help reduce triglycerides and may lower the risk of irregular heartbeats, promoting a steadier internal rhythm that carries into sleep.

Flavour With Herbs, Not Salt

Too much salt can lead to high blood pressure, a major strain on the heart and a barrier to restorative sleep. Many Australians consume almost double the recommended limit, mainly through packaged and processed foods. Using herbs, spices, citrus, garlic and fresh ingredients can dramatically cut your sodium intake without sacrificing flavour.

Watch Your Portions — Gently

Portion sizes matter just as much as food choices. Using smaller plates, choosing nutrient-dense foods, and pausing before going back for seconds can help support both heart health and comfortable digestion — something your sleep will thank you for.

Small, consistent food choices can make a big difference to your heart and your sleep. If you’ve noticed symptoms like snoring, daytime tiredness, or irregular heartbeats, speak with your doctor. Early advice and support can lead to better sleep, a healthier rhythm, and a stronger heart.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, providing comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

Heart Foundation. “Heart Healthy Eating Pattern | Heart Foundation.” Heartfoundation.org.au, 2018, www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern.