Heart disease remains the leading cause of death worldwide, but it's also one of the most preventable through diet and lifestyle.
Cardioprotective Foods
- Fatty fish: Salmon, mackerel, sardines—omega-3s reduce inflammation and triglycerides
- Olive oil: Monounsaturated fats and polyphenols support heart health
- nuts: Daily handful reduces cardiovascular events
- Fiber-rich foods: Oats, beans, vegetables—lower cholesterol
- Berries: Anthocyanins support blood vessel function
Foods to Limit
- Added sugars (especially fructose)
- Refined carbohydrates
- Excess sodium
- Trans fats (avoid completely)
- Processed meats
Evidence-Based Patterns
Mediterranean, DASH, and whole-food plant-based diets all show cardiovascular benefits. Choose an approach you can sustain long-term.
