Cardiovascular diseases are among the most common causes of death worldwide. A balanced diet plays a crucial role in maintaining heart health. In this article, you’ll learn which foods are good for the heart and which ones you should better avoid.
Risk Factors for Heart Disease: The Role of Nutrition
Cardiovascular diseases are among the most prevalent health issues worldwide. While genetics play a role, lifestyle and diet significantly influence the risk of heart disease.
An unbalanced diet can lead to high blood pressure, elevated cholesterol levels, obesity, and arteriosclerosis (a change e.g. narrowing of the arteries) — all of which are risk factors for heart problems. That’s why it is essential to follow a heart-healthy diet to protect the heart and prevent disease.
Which Foods Are Good for the Heart? Heart-Healthy Diet for Strong Blood Vessels
Eating for heart health doesn’t have to be complicated if you keep a few principles in mind. Here are some recommendations from leading health organizations:
Vegetables and Low-Sugar Fruits
The phrase “5 a day” is widely known. Ideally, you should consume five handfuls of vegetables or low-sugar fruits daily, totaling around 600 grams. The selection should be fresh and as colorful as possible, meaning incorporating a variety of foods. Vegetables should take priority, making up at least three of these portions.
Fish Instead of Meat & Mostly Vegetarian Diet
Most people eat too much meat. Experts recommend consuming it only once or twice a week. A healthier option is to replace most of the meat intake with fish, which is rich in heart-friendly omega-3 fatty acids and provides high-quality protein. Ideally, most meals should be plant-based. More details can be found in our article: Vegetarian diet scientifically proven
The Right Oils & Fats
Unsaturated fats are key. You can find them in olive oil, peanut oil, sesame oil, flaxseed oil, and canola oil.
For more information, check out our article: Healthy & Unhealthy Fats.
Fiber
Instead of refined white flour products, opt for whole grains. Potatoes and grains like oats are also excellent sources of fiber. Be careful when shopping: If a product lists “grains” in the ingredients, it doesn’t necessarily mean it’s whole grain. True whole-grain products will be clearly labeled as such.
Legumes and Nuts
Legumes and nuts are highly nutritious. They contain healthy unsaturated fats, fiber, vitamins, and minerals. However, nuts are calorie-dense, so a handful per day is a good portion size.
10 Foods That Clog Arteries – What to Avoid
The following 10 foods can contribute to artery blockages if consumed frequently and in large quantities. To maintain a heart-healthy diet, it’s best to reduce or avoid these foods:
Salt
To eat heart-healthy, watch your salt intake. Most people consume far too much. Excess salt retains water in the body and negatively affects blood pressure. Many foods like bread and cheese already contain enough salt. A healthier alternative for seasoning is fresh herbs.
Processed and Fatty Meats
Fatty meats like pork contain high cholesterol and should be eaten in moderation. Highly processed meats, such as sausages, often contain excessive amounts of salt, saturated fats, and preservatives. If you eat meat, opt for leaner options like chicken or beef and choose less processed products. A good rule of thumb: If the meat is still recognizable (like sliced roast beef), it’s less processed than uniform-textured products like bologna.
Refined Sugar
Excessive sugar consumption leads to weight gain and high blood sugar, negatively impacting blood vessels. Sugar also promotes inflammation in the body, which can damage artery walls and encourage plaque buildup.
Excessive Alcohol Consumption
An occasional glass of red wine with dinner is generally fine. In fact, studies suggest that the flavonoids in red wine can benefit cardiovascular health. However, alcohol is still a neurotoxin and should be consumed sparingly, as excessive amounts can raise blood pressure and outweigh any potential benefits.
Soft Drinks
Have you checked the ingredients list and carbohydrate content of your favorite soda? These sugary drinks stress metabolism, promote weight gain, and can lead to insulin resistance over time. This can damage artery walls and increase the risk of plaque formation.
White Flour Products
Foods like white bread, white pasta, and other refined flour products have a high glycemic index. This means they cause rapid blood sugar spikes followed by quick drops, leading to frequent hunger cravings. Over time, frequent consumption of these carbohydrates can contribute to cardiovascular diseases by promoting plaque buildup in the arteries.
Processed Foods
Industrial processed foods often contain high amounts of salt, saturated fats, and sugar. Many also contain preservatives and additives, whose long-term effects on vascular health are not yet fully understood.
Fried Foods
Fried foods contain trans fats and harmful compounds like acrylamide. Regular consumption can raise cholesterol levels and trigger inflammatory responses, increasing the risk of arteriosclerosis. Fried foods are also high in calories, contributing to weight gain and heart problems.
Fast Food
Fast food combines the worst aspects of processed and fried foods. Items like burgers and pizza often contain trans fats, saturated fats, salt, and refined carbohydrates. Additionally, popular sides like French fries are deep-fried. Regular fast-food consumption is linked to high blood pressure, obesity, and reduced arterial flexibility, increasing the risk of cardiovascular disease.
Butter & Cream
These animal-based products are high in saturated fats, which can raise LDL cholesterol levels. High LDL levels are a known risk factor for arteriosclerosis, as excess cholesterol can build up in arteries and cause narrowing. While butter and cream can be enjoyed in moderation, frequent or excessive consumption should be avoided—especially for individuals with existing risk factors.
Summary: Eating for Heart Health and Longevity
A mindful and balanced diet can significantly help protect the heart and reduce the risk of cardiovascular diseases. By eating heart-healthy foods, you promote overall heart health and lay the foundation for a long and healthy life.
- Vegetables and low-sugar fruits
- Fish instead of meat & mostly vegetarian diet
- The right oils & fats
- Fiber
- Legumes and nuts
- Salt
- Processed and fatty meats
- Sugar
- Excessive alcohol
- Soft drinks
- White flour products
- Processed foods
- Fried foods
- Fast food
- Butter & cream
