Diet for Heart Health
Protect your heart through diet. The best cardioprotective foods.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 154 lbs
Active woman, 50 years old, 154 lbs
Sedentary man, 50 years old, 187 lbs
Active man, 50 years old, 187 lbs
Why diet is crucial for heart health
Cardiovascular diseases are the leading cause of death worldwide. Diet can reduce risk by 30-50% according to studies. The main dietary factors are trans and saturated fats, sodium, fiber, omega-3s, and overall diet quality. A Mediterranean-style diet is the most protective.
Omega-3s: essential for the heart
Omega-3 EPA and DHA from fatty fish reduce triglycerides, inflammation, and arrhythmia risk. Aim for 2-3 servings of fatty fish per week (salmon, mackerel, sardines, herring). Plant omega-3s (ALA) from walnuts, flaxseed, and chia are also beneficial but less potent.
Eliminate trans fats, limit saturated fats
Trans fats (partially hydrogenated oils) are the most dangerous: eliminate them completely. Saturated fats should be limited to less than 10% of calories. Replace with unsaturated fats: olive oil, avocado, nuts. This substitution reduces cardiovascular risk by 25%.
Antioxidants and fiber
Fruits and vegetables provide antioxidants that protect arteries from oxidation. Aim for 5-9 servings daily. Fiber (25-30g/day) reduces cholesterol and stabilizes blood sugar. Whole grains reduce cardiovascular risk by 20-30% compared to refined grains.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to a Heart-Protective Diet
Important: Consult your healthcare provider for personalized advice. This information is for educational purposes only and does not replace medical advice.
Protecting your heart through diet is one of the most important decisions for your long-term health.
Pillars of a Heart-Protective Diet
The Mediterranean Model
The Mediterranean diet is considered the gold standard for heart health:
- Olive oil as the main fat source
- Fish 2-3 times per week
- Abundant fruits and vegetables
- Regular legumes
- Whole grains
- Daily nuts and seeds
- Limited red meat
- Wine in moderation (optional)
Heart-Protective Superfoods
- Salmon and fatty fish: omega-3 EPA/DHA
- Extra virgin olive oil: polyphenols and monounsaturated fats
- Nuts: reduce LDL and inflammation
- Berries: rich in protective anthocyanins
- Oats: beta-glucan that reduces cholesterol
- Legumes: fiber and plant proteins
What to Avoid
- Processed meats (deli meats)
- Fried foods
- Sugary drinks
- Products with trans fats
- Excess salt
- Refined grains
Mistakes to Avoid
- Focusing on one miracle food: The overall diet pattern matters
- Neglecting trans fats: Check labels for “partially hydrogenated oils”
- Eliminating all fats: Unsaturated fats are protective
- Ignoring portion sizes: Even healthy foods can be over-consumed
Why Voical Can Help You
With Voical, track your fish, fiber, and fat consumption. This visibility helps you maintain heart-protective habits over the long term and identify areas for improvement.