The cardiac diet is an eating plan that can help reduce the risk ofheart disease.
It emphasizes whole foods likevegetables,whole grains, andfishand limits unhealthy foods high insaltandsugar.
Heart disease is theleading cause of deathworldwide and is responsible for 1 out of every 3 deaths.
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Lifestyle changes such as healthy eating can help lower the risk of heart disease.
This article discusses the cardiac diet,foods to eatand avoid, and other lifestyle changes for heart health.
Foods that are good for your heart include vegetables, fruits, andwhole grains.
Foods to be limited because they increase the risk of heart disease include processed foods and sugary foods.
Recommended Cardiac Diets
Several diets are known to be beneficial for cardiac health.
Mediterranean Diet
The Mediterranean diet is considered one of the best diets for heart and overall health.
It emphasizes nutrient-dense foods and portion sizes based on individual calorie needs depending on age.
The Mediterranean and healthy vegetarian diets are variations of the healthy U.S.-style diet.
Vegetarian diets are linked to lower inflammation in the body and reduced risk of atherosclerosis and heart disease.
A whole-foods, vegetarian diet can also reduce the need for medications to manage these conditions.
A Word From Verywell
I usually recommend the Mediterranean or DASH diet to improve overall heart health.
Foods to Eat on the Cardiac Diet
Experts typically recommend certainfoodsto protect your heart.
Oily fish also contain protein without being high in saturated fat.
A higher consumption of nuts is associated with a lower risk of heart disease and dying from heart disease.
Legumesare high in fiber, protein, and antioxidants and help promote healthy blood pressure and cholesterol levels.
Full-fat dairy in moderation can safely be part of an overall healthy diet.
Chicken and fish are protein options that are lower in saturated fat than red meat.
Red and Processed Meats
Red meats(beef and pork) andprocessed meatsarehigh in saturated fat.
There are many foods with added sugar.
Excessive drinking can also cause weight gain, which is a risk factor for heart disease.
A drink is:
Salt
Table salt is made up of 40% sodium.
American Heart Association.What is the mediterranean diet?
Harvard Health.Heart-healthy foods: what to eat and what to avoid.
National Institutes of Health.DASH eating plan.
U.S. Department of Agriculture Food and Nutrition Service.USDA dietary patterns.
American Family Physician.Translating the 2020-2025 U.S. dietary guidelines for clinical practice.
American Heart Association.Get to know grains: why you need them, what to look for.
American Heart Association.Fish and omega-3 fatty acids.
Harvard Health.The sweet danger of sugar.
Harvard Health.Eating more ultra-processed foods may shorten life span.
Johns Hopkins Medicine.Alcohol and heart health: separating fact from fiction.
American Heart Association.Get the scoop on sodium and salt.
The American Heart Association.The american heart association diet and lifestyle recommendations.
