Heart-Healthy Eating: Nutrition for Cardiovascular Health

Guide to heart-protective nutrition including Mediterranean and DASH diets for cardiovascular health.

10 min readLast updated: 2026-02-17

Quick Facts

Fats
Limit saturated fat to <7% of calories; emphasize unsaturated
Fiber
30g daily reduces cholesterol and cardiovascular disease risk
Sodium
Limit to <2300mg daily; <1500mg for hypertension

Overview: Heart-Healthy Nutrition

Evidence demonstrates that nutrition profoundly affects cardiovascular health through effects on cholesterol, blood pressure, inflammation, and weight. Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets show strong cardiovascular protection .

Dietary changes can reduce cardiovascular disease risk as effectively as medications, without side effects.

Key Information
Heart-healthy eating emphasizes whole grains, legumes, vegetables, fruits, fish, nuts, and healthy oils. Red meat and saturated fat are limited. Processed foods and added sugars are minimized. Sodium restriction supports blood pressure management.

Mediterranean Diet

This traditional diet from Mediterranean regions includes abundant vegetables, fruits, legumes, and whole grains. Fish (not red meat) provides protein 2-3 times weekly. Olive oil is primary fat source. Nuts and seeds provide healthy fats. Moderate wine consumption with meals is included in traditional form.

DASH Diet

DASH emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Sodium is restricted to reduce blood pressure. This scientifically-designed diet reduces hypertension and cardiovascular disease risk.

Specific Heart-Protective Foods

Omega-3 fatty fish (salmon, mackerel, sardines) reduce inflammation and triglycerides. Nuts (almonds, walnuts) provide plant-based fats. Oats, barley, and legumes lower cholesterol. Plant stanols and sterols block cholesterol absorption. Antioxidant-rich berries, dark chocolate, and tea support cardiovascular health .

Warning
Trans fats and excess saturated fat increase cardiovascular disease risk. Processed foods high in sodium, sugar, and unhealthy fats should be avoided. Excessive salt is particularly problematic for hypertension.
Clinical Note
Gradual dietary changes are more sustainable than drastic overhauls. Working with nutritionists helps develop personally sustainable, culturally appropriate approaches. Combining diet with regular exercise, stress management, and smoking cessation optimizes cardiovascular health. Monitor lipid and blood pressure responses to dietary changes.

Practical Implementation

Replace butter with olive oil. Choose whole grain breads and pasta. Include beans, nuts, and seeds. Reduce processed foods. Prepare meals at home. Choose grilled fish over red meat. Season with herbs rather than salt.

Sources

  1. [1]Lichtenstein AH et al.. "Nutrition and Cardiovascular Disease." Circulation, 2016.
  2. [2]Estruch R et al.. "Mediterranean Diet and Cardiovascular Health." New England Journal of Medicine, 2013.

Medically reviewed by

Medical Review Team, Nutrition

Last updated: 2026-02-17Sources: 2

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