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 of them can be prevented or alleviated by making lifestyle changes and paying special attention to nutrition. A balanced diet helps reduce the risks of heart attacks, strokes, hypertension, and other heart-related problems. Let’s explore which foods should be included in your daily diet and which ones should be avoided.
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 regulate cholesterol levels, maintain normal blood pressure, and support blood vessel elasticity. Conversely, an excess of salt, sugar, and saturated fats leads to atherosclerosis, increased blood pressure, and the development of coronary heart disease.
Key principles of heart healthy nutrition
✅ Variety in diet – include vegetables, fruits, whole grains, fish, nuts, and cold-pressed oils.
✅ Limiting salt and sugar – helps reduce the risk of hypertension.
✅ Controlling fat intake – prioritise unsaturated fats and avoid trans fats.
✅ Adequate fibre consumption – supports healthy cholesterol levels.
✅ Portion moderation – avoid overeating to reduce strain on the heart.
Food that help lower cholesterol
🫐 Berries and fruits – blueberries, raspberries, and pomegranates are rich in antioxidants that protect blood vessels.
🥬 Vegetables and greens – spinach, broccoli, and tomatoes improve circulation.
🌾 Whole grains – oats, buckwheat, and quinoa help lower “bad” cholesterol.
🐟 Fatty fish (salmon, mackerel, sardines) – high in omega-3 fatty acids that strengthen the heart.
🥑 Avocado and nuts – sources of healthy fats that reduce cholesterol plaque formation.
Why it is important to control salt and sugar intake
✅ Salt: Excess salt retains water in the body, increases blood pressure, and strains the heart. The recommended daily limit is no more than 5g (about 1 teaspoon, including hidden salt in processed foods).
✅ Sugar: Excessive sugar consumption contributes to obesity, insulin resistance, and diabetes, increasing the risk of cardiovascular diseases. It’s best to limit sugary drinks, confectionery, and fast food.
Fats: which are beneficial and which should be avoided
✅ Healthy 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, processed fats
- These fats raise “bad” cholesterol levels and contribute to atherosclerosis.
Vitamins and minerals for a healthy cardiovascular system
💙 Potassium – regulates blood pressure and supports 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, bell peppers.
💙 Coenzyme Q10 – essential for heart energy metabolism. Sources: fatty fish, whole grains.
Should your avoid coffee and alcohol
☕ Coffee: Moderate consumption (up to 2 cups per day) can be beneficial due to its antioxidants. However, avoid coffee with excessive sugar and cream.
🍷 Alcohol: A small amount of red wine (up to 150ml per day) may have a positive effect on the heart due to polyphenols. However, excessive alcohol intake damages blood vessels and increases the risk of hypertension.
When you should consult a nutritionist
It is advisable to seek professional guidance if:
- You have been diagnosed with cardiovascular diseases and require a personalised diet plan.
- You need to lose or gain weight without harming your heart.
- You take medications that require dietary adjustments.
👉 If you are interested in a detailed nutrition programme tailored to your health condition, explore the recommendations of the Clinical Dietetics Centre led by Dr Bezugla by requesting a consultation via the link.