Nutrition Guide in Cardiovascular Diseases

A nutrition guide for cardiovascular diseases emphasizes the importance of diet in protecting heart health. Balanced nutrition reduces the risk of atherosclerosis, hypertension, and heart failure while improving treatment outcomes and overall quality of life.

A heart-healthy diet includes vegetables, fruits, whole grains, legumes, and lean proteins. Limiting saturated fats, trans fats, and refined sugars lowers cholesterol and stabilizes blood pressure. Adequate hydration and fiber intake are also essential.

Nutritional strategies for heart patients focus on portion control and sodium restriction. Reducing processed foods, alcohol, and excessive caffeine supports cardiovascular function. Omega-3 fatty acids from fish and nuts contribute to vascular health.

Personalized diet plans, guided by a cardiologist and dietitian, help patients achieve optimal results. Combining nutrition with regular exercise, medication adherence, and smoking cessation significantly lowers the risk of recurrent cardiovascular events.

What should be the philosophy of nutrition for heart health?

A heart-healthy diet is not really a list of strict rules. Its basic philosophy is to improve your overall eating habits as a whole, rather than focusing on individual nutrients or alleged miracle foods. We can liken it to an orchestra; for great music, it is not enough for one violinist to be perfect, all the instruments need to play in harmony with each other. This is the same with nutrition. Approaches that have been popular in the past, such as “fat-free diets” or “cholesterol-free diets”, have often led to greater confusion by steering people towards processed “diet” products.

Modern science shows us that what really matters is the “nutritional model”. In other words, the overall appearance of your plate, how colorful and natural its ingredients are, is much more valuable than a single nutrient. The simple question to ask yourself is this: “How close to nature is what I eat?” The more unprocessed, holistic foods you have on your plate, the more you are on the right track. Instead of struggling with prohibitions, this approach allows you to develop sustainable and enjoyable eating habits.

Why is maintaining a healthy weight so critical for heart health?

Maintaining a healthy weight is the pillar of heart health. This is because excess weight itself is a direct burden on the heart. Just like putting more weight on a car than it can carry, excess weight makes the heart work harder every day and tire more quickly.

But there is an even more important dimension. Weight control is like a domino that positively influences all other risk factors. Fighting multiple problems at the same time, such as high blood pressure, blood sugar imbalance or high cholesterol, can be exhausting. However, when you focus solely on losing weight through healthy eating and exercise, many of these problems tend to improve on their own. For example, with weight loss, blood pressure naturally decreases and the body’s sensitivity to insulin increases. This makes managing the process much easier and motivating.

Another thing to remember is that the body’s need for energy decreases with age. Usually every ten years or so, our daily calorie needs drop slightly. Therefore, continuing to eat as you did in your youth can cause you to gain weight without realizing it. Portion control comes into play here; it is essential to consume even healthy foods in moderation.

What is the role of physical activity in addition to nutrition?

A healthy diet and physical activity are like two wings of a bird; it is impossible to move forward with one without the other. You need to balance the energy you get through nutrition with physical activity. Scientific recommendations are for at least 150 minutes of moderate-paced activity per week.

There is no need to overestimate this activity. The important thing is that it is regular and continuous. Here are some simple habits that you can easily add to your daily life:

• Taking the stairs instead of the elevator
• Parking the car in the farthest corner of the parking lot
• Getting off the bus one stop earlier and walking
• Taking a short walk during lunch break
• Turn on your favorite music and dance around the house

How much fruit and vegetables should you eat for heart health?

Fruits and vegetables form the basis of a heart-healthy diet. Your goal should be to consume at least 5 servings (about 400 grams) of fruits and vegetables every day. We can concretize what a serving means as follows: a medium-sized apple, a bowl of salad or a handful of strawberries counts as one serving.

The key words here are “variety” and “color”. Each color in nature is a harbinger of a different beneficial component (antioxidant, vitamin, mineral). This is why “eating like a rainbow” is a great strategy. The more different colors you have on your plate, the more variety of nutrients you are getting.

Here are some colorful options to add to your table:

• Reds Tomatoes, strawberries, watermelon, red peppers
• Greens: Spinach, broccoli, arugula, kiwi, avocado
• Yellows and Oranges: Carrot, orange, peach, pumpkin, lemon
• Purples and Blues: Eggplant, blueberries, blackberries, purple cabbage, black plums
• Whites: Cauliflower, onion, garlic, mushrooms

Which cereals should be preferred for heart health?

Choosing grains is one of the most important changes you can make for heart health. The rule is simple: Choose whole grains over refined, processed white products. Refined grains can be likened to a fruit with the skin and pulp removed, leaving only the starchy part. The nutritious parts are left in the factory. Whole grains contain all the natural parts of a cereal grain: bran (fiber, vitamins), germ (nutritious oils, antioxidants) and endosperm (starch).

Aim for at least half of your daily grain consumption to come from whole grains. When reading labels in grocery shopping, look for products that include phrases such as “whole wheat flour” and “whole oats” first in the list of ingredients.

Here are some sources of whole grains that you can easily add to your diet:

• Whole wheat bread
• Brown rice
• Oatmeal (instant, not the sugary kind)
• Whole wheat pasta
• Buckwheat (grechka)
• Quinoa
• Bulgur

Which protein sources are the most beneficial for heart health?

When it comes to protein, the source matters a lot. The best approach is to prioritize proteins for heart health. This sequence allows you to make healthier choices step by step, without having to switch to a strict vegetarian diet.

At the top of this hierarchy are plant-based proteins. You should think of them as your main source of protein.

Priority One (Vegetable Proteins):

• Lentil
• Chickpea
• Dry beans
• Cowpea
• Broad bean
• Nuts such as walnuts, almonds, hazelnuts
• Flax seeds, chia seeds

Fish and seafood come second. Especially oily fish rich in omega-3 is highly recommended. Aim to consume 1-2 servings per week.

Second Priority (Seafood):

• Salmon
• Sardine
• Mackerel
• Anchovy

If meat is consumed, lean and unprocessed poultry should be preferred. Red meat and especially processed meats are at the bottom of this hierarchy.

Third Priority (Lean Poultry):

• Skinless chicken breast
• Skinless turkey meat

This “good, better, best” approach makes it easy to make a practical change. For example, choosing fish for dinner instead of red meat or saying goodbye to salami in your sandwich and replacing it with hummus is a giant step towards heart health.

How does dairy consumption affect heart health?

Dairy is perhaps one of the most confusing areas in the world of nutrition. Traditionally, low-fat or fat-free dairy products have been recommended because of their saturated fat content. However, recent scientific studies show that the picture is not so black and white. It is thought that calcium, proteins and other bioactive components in the dairy product can alter the effect of fat in the body. This is called the “dairy matrix”.

Fermented products, namely yogurt and cheese, are particularly favorable. Regular yogurt consumption has been associated with a lower risk of heart disease, while moderate cheese consumption may be neutral or even beneficial.

The practical conclusion is this: A plain yogurt with no added sugar or a natural cheese in moderation can be part of your heart-healthy diet. What you should avoid are sugar-sweetened fruit yogurts, creamy desserts and processed cheese products that are high in salt.

What does the distinction between “good fat” and “bad fat” in the diet mean?

The smartest move when it comes to fats is not just to cut down on the “bad” fats, but to consciously replace them with “good” fats. This replacement strategy gives you a double benefit: You remove a harmful component from your diet and replace it with a heart-protective component. For example, when you use avocado spread on your morning bread instead of butter, you not only reduce your saturated fat intake, but also provide your body with heart-healthy monounsaturated fats, fiber and potassium.

unsaturated Fats, known as “good” fats: They work like a maintenance team in your body, helping to lower bad cholesterol (LDL).

• Olive Oil
• Avocado
• Almonds, walnuts, hazelnuts
• Flax seeds, sunflower seeds
• Fatty fish (salmon, sardines)

fats known as “bad” fats: It is the fat that tends to build up on the vessel walls that causes problems in your body.

Saturated Fats: Consumption should be limited.

• Fatty red meats
• Butter
• Cream
• Full-fat cheeses
• Coconut oil, palm oil

Trans Fats: The most harmful type of fat to avoid at all costs. They raise bad cholesterol (LDL) and lower good cholesterol (HDL).

• Margarines
• Ready-made bakery products (pastry, pastry, cookies)
• Chips and crackers
• Ready-to-eat frozen foods (pizza, French fries)

If you see the phrase “partially hydrogenated oil” on the label of a product in the grocery store, put it back on the shelf. This is the secret name for trans fat.

Which oils are better for heart health when cooking?

Your cooking habits directly affect the type and amount of fat you consume. Instead of solid fats such as butter, margarine or tail fat, you should prefer heart-friendly liquid vegetable oils. Extra virgin olive oil, which is the cornerstone of the Mediterranean diet, is the leading recommendation in this regard.

Here are healthy oils you can use for cooking:

• Olive oil (especially extra virgin for salads and cold dishes)
• Canola oil
• Sunflower oil
• Hazelnut oil

Popular tropical oils such as coconut oil are high in saturated fats and should therefore be limited.

What should be the limit for salt (sodium) consumption for heart health?

Reducing salt consumption is one of the most effective dietary interventions, especially for those with high blood pressure. The goal is to reduce daily salt intake to less than 5 grams (about 1 heaping teaspoon). For even greater benefit, the ideal target is 3.75 grams (about 1,500 mg sodium).

But there is a second half of the equation that is often overlooked: potassium. Sodium and potassium work like a seesaw in the body. Sodium raises blood pressure, while potassium lowers it by helping to remove excess sodium from the body. Interestingly, the foods richest in potassium are vegetables, fruits and legumes, which form the basis of a heart-healthy diet. Processed foods, the main source of sodium, are potassium-poor. Therefore, when you follow the “reduce processed foods and increase plant-based foods” rule, you are actually reducing your salt intake and increasing your potassium intake without even realizing it.

Remember that most of the salt you consume comes from packaged and processed foods, not from the salt shaker you add to meals:

• Bread
• Delicatessen products (salami, sausage)
• Instant soups and sauces
• Pickled and pickled products
• Salty snacks (crackers, chips)

What are the heart health hazards of added sugar?

“Added sugar” is different from the sugar naturally present in fruit or milk. It refers to any sugar or syrup added to foods during production to add flavor, texture or shelf life. Excess added sugar consumption directly contributes to weight gain, obesity, type 2 diabetes and ultimately heart disease.

The World Health Organization recommends that consumption of added sugar should not exceed 5% of daily calorie intake, if possible. For an average adult, this equates to about 6 teaspoons of sugar per day.

The most common sources of added sugar are:

• Sugary carbonated drinks
• Prepared fruit juices and nectars
• Energy drinks
• Sweetened coffee syrups
• Bakery products such as cakes, cookies, biscuits
• Chocolate and confectionery
• Breakfast cereals
• Some sauces like ketchup

By reading labels, you can detect sugars disguised under different names such as “glucose syrup”, “corn syrup”, “fructose”, “dextrose”, etc. The best strategy is to drink water, mineral water or herbal teas instead of sugary drinks and satisfy your sweet tooth with fresh fruit.

Why are red meat and processed meats risky for heart health?

Yes, the scientific evidence is very clear on this issue. Red meat consumption should be limited and processed meats should be avoided. Processed meats are meat products that have undergone processes such as smoking, salting or the addition of chemical preservatives to extend shelf life or improve flavor. Regular consumption of these products significantly increases the risk of cardiovascular diseases.

Processed Meats to Avoid:

• Salam
• Sausage
• Sausage
• Ham
• Bacon
• Packaged hot dog products

Consumption of red meat (beef, lamb) should not exceed 350-500 grams (cooked weight) per week. Evidence-based dietary patterns such as the Mediterranean diet include red meat either very rarely or in very small portions. Scientific studies show that heart health benefits are greatest when red meat is replaced with plant protein sources such as legumes or nuts.

What should be known about the impact of alcohol consumption on heart health?

The message of the scientific guidelines on alcohol consumption is clear: If you do not drink alcohol, do not start on health grounds. If you do, limit your consumption significantly. the common belief that “small amounts of alcohol are good for the heart” has been discredited by major studies in recent years. The most recent data show that the lowest risk is in people who drink no alcohol at all. Any amount of alcohol consumption has the potential to increase blood pressure (blood pressure).

The European Society of Cardiology recommends limiting alcohol consumption to a maximum of 100 grams (about 5-7 standard drinks) per week. This is critical information for patients. The safest approach for heart health is to give up alcohol altogether or avoid it except in special circumstances.

What model does the Mediterranean Diet offer for heart health?

The Mediterranean Diet is not so much a “diet” as a nutritional model based on the traditional eating habits and lifestyle of the countries bordering the Mediterranean Sea. It is one of the most scientifically proven to reduce the risk of cardiovascular disease and is highly recommended by health authorities around the world. Large landmark studies such as PREDIMED have shown that a Mediterranean diet enriched with extra virgin olive oil or nuts reduces major cardiovascular events such as heart attack and stroke by about 0.

The cornerstones of the Mediterranean diet are:

• Plenty of vegetables, fruits, whole grains and legumes
• Extra virgin olive oil as the main source of fat
• Regular consumption of fish and seafood
• Nuts and seeds in moderation
• Small amounts of poultry and fermented milk products (yogurt, cheese)
• Very occasional consumption of red meat
• Usually fresh fruits for dessert

What is the DASH Diet for high blood pressure?

DASH (Dietary Approaches to Stop Hypertension) is a scientifically designed eating plan specifically designed to reduce and control high blood pressure. Its effectiveness has been proven in numerous studies. The strength of the DASH diet comes from not only reducing salt (sodium) but also increasing minerals that help lower blood pressure.

The nutrients targeted to be increased in this plan are:

• Fruits
• Vegetables
• Whole grains
• Low-fat dairy products
• Foods rich in potassium, calcium and magnesium

Those targeted for limitation are:

• Sodium (salt)
• Sugary drinks and sweets
• Foods high in saturated fat
• Red meat

Instead of abstract advice such as “eat healthy”, the DASH diet provides patients with a concrete road map showing how many servings of which food group they should consume per day. This structured approach makes it easier for patients to comply with the plan and increases the success rate.

What are the methods that support heart health while cooking?

As important as choosing healthy ingredients is how you cook them. Some cooking methods add unnecessary fat and calories to food, while others preserve the flavor and make it much healthier. You should definitely avoid methods such as deep-frying.

These are the cooking methods you should prioritize:

• Steaming: A great way to preserve vitamins and minerals, especially in vegetables.
• Baking: Cooking meat, chicken, fish or vegetables in the oven allows excess fat to drain away.
• Grilling: Allows food to cook in its own fat and adds flavor.
• Boiling: Ideal for cooking delicate proteins such as fish and chicken without oil.
• Sautéing: You can quickly cook vegetables using a very small amount of olive oil or even water/vegetable broth.

Feel free to use plenty of spices and fresh herbs instead of salt to add flavor to your dishes:

• Thyme
• Mint
• Rosemary
• Cumin
• Turmeric
• Black Pepper
• Red pepper powder
• Garlic
• Onion
• Lemon juice

How to read food labels in grocery shopping for heart health

Nutrition labels are a great help when making choices at the grocery store. But they can be confusing at first glance. You can follow a simple strategy for effective reading. As a rule of thumb, you can say “the shorter the ingredients list and the more familiar I am with the ingredients, the better the product”. A long list of chemical names not found in your kitchen at home is a sign that the product is ultra-processed.

There are a few points you should pay particular attention to when reading the label. After checking the portion size, focus on these values.

• Saturated Fat: Should be as low as possible.
• Trans Fat: Must be “0 g” and there must be no “hydrogenated oil” in the list of ingredients.
• Sodium: It should be as low as possible. Generally choose products labeled “low sodium”.
• Added Sugars: Should be as low or non-existent as possible.
• Dietary Fiber: High is preferred. This is an indication that the product is more natural and filling.
• Potassium: High is a plus for blood pressure control.