Nutrition for cardiovascular diseases: which foods are beneficial for the heart and blood vessels

Cardiovascular diseases are one of the leading causes of mortality worldwide. However, many can be prevented or alleviated by changing lifestyle and paying special attention to nutrition. A balanced diet helps reduce the risks of heart attack, stroke, hypertension, and other heart problems. Let's consider which foods to add to your daily menu and which to avoid.

How nutrition affects heart health

What we eat has a direct impact on the cardiovascular system. Foods rich in healthy fats, fibre, vitamins, and antioxidants help normalise cholesterol levels, blood pressure, and maintain vessel elasticity. Conversely, excess salt, sugar, and saturated fats lead to atherosclerosis, increased blood pressure, and the development of coronary heart disease.

Key principles of heart-healthy eating:

✅ Variety of foods – include vegetables, fruits, whole grains, fish, nuts, and cold-pressed oils in your diet.
✅ Limiting salt and sugar – helps reduce the risk of hypertension.
✅ Controlling fat intake – prefer unsaturated fats and avoid trans fats.
✅ Adequate fibre intake – supports normal cholesterol levels.
✅ Moderation in portion sizes – avoid overeating to not overload the heart.

Foods that help lower cholesterol levels:

🫐 Berries and fruits – blueberries, raspberries, and pomegranates are rich in antioxidants that protect vessels.
🥬 Vegetables and greens – spinach, broccoli, and tomatoes improve circulation.
🌾 Whole grains – oatmeal, buckwheat, and quinoa lower 'bad' cholesterol levels.
🐟 Fatty fish (salmon, mackerel, sardines) – rich in omega-3 fatty acids, which strengthen the heart.
🥑 Avocado and nuts – sources of healthy fats that reduce the risk of cholesterol plaque formation.

Why it's important to control salt and sugar intake

✅ Salt: Excess salt retains water in the body, increases blood pressure and heart strain. Recommended intake – no more than 5 g per day (approximately 1 teaspoon considering hidden salt in foods).
✅ Sugar: Excess sugar contributes to obesity, insulin resistance, and diabetes, increasing the risk of cardiovascular diseases. It is advisable to limit the consumption of sugary drinks, confectionery, and fast food.

Fats: which are beneficial and which should be excluded

✅ Beneficial fats (unsaturated):

Omega-3: salmon, herring, walnuts, flaxseed oil
Omega-9: olive oil, avocado, almonds

🚫 Harmful fats (saturated and trans fats):

Fatty meats, sausages, fast food, margarine, confectionery fats.
Such fats increase the level of 'bad' cholesterol and contribute to the formation of atherosclerotic plaques.

Vitamins and microelements for strengthening the cardiovascular system:

💙 Potassium – regulates blood pressure and maintains heart rhythm. Sources: bananas, potatoes, oranges.
💙 Magnesium – prevents cramps and supports heart function. Sources: nuts, spinach, seeds.
💙 Vitamin C – strengthens blood vessels. Sources: citrus fruits, kiwi, peppers.
💙 Coenzyme Q10 – important for the heart's energy metabolism. Sources: fatty fish, whole grains.

Should you give up coffee and alcohol

☕ Coffee: Moderate consumption (up to 2 cups a day) can be beneficial due to antioxidants. However, avoid coffee with a lot of sugar and cream.
🍷 Alcohol: A small amount of red wine (up to 150 ml per day) can positively affect the heart due to polyphenols. However, excessive consumption harms blood vessels and increases the risk of hypertension.

When a dietitian consultation is necessary

You should consult a specialist if:

You have diagnosed cardiovascular diseases and need an individual nutrition plan.
You need to lose or gain weight without harming the heart.
You are taking medications that require dietary adjustments.

👉 If you are interested in a detailed nutrition programme considering your health condition, check out the recommendations of the dietitians at Dr. Bezugla's Clinical Dietology Centre by submitting a consultation request via the link.

This article is educational and does not replace individual medical consultation.

Nutrition for cardiovascular diseases: which foods are beneficial for the heart and blood vessels