A simple way to cut down on the amount of sodium in your diet is to reduce the amount of processed foods, limit fast food and use herbs and spices for flavour. Eating a variety of foods is beneficial to our health and can help reduce our risk of disease including heart disease.

Try to eat a wide variety of foods from each of the 5 food group s , in the amounts recommended. Not only does this help you maintain a healthy and interesting diet, but it provides essential nutrients to the body.

Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.

Ideally, a healthy plate would include servings of — ¼ protein, ¼ carbohydrates and ½ vegetables. These include:. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

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Skip to main content. Home Heart. Diet and heart disease risk. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. Heart disease Characteristics of heart disease Risk factors for heart disease Dietary fats and cholesterol levels Blood pressure and salt sodium Reduce your heart disease risk with healthy eating Foods important for heart health How to reduce your risk of heart disease with healthy eating Where to get help.

Characteristics of heart disease Heart disease results from the narrowing of the arteries that supply the heart with blood through a process known as atherosclerosis. Risk factors for heart disease There are many factors that can increase your risk of heart disease.

Risk factors that can't be changed Risk factors within your control Age Smoking status Gender Diet Ethnicity Cholesterol levels Family history of heart disease Blood pressure Body weight Diabetes management Physical activity levels Depression and social isolation.

Your heart External Link , Heart Foundation. Heart, stroke and vascular disease: Australian facts External Link , , Australian Institute of Health and Welfare AIHW. Nutrition position statements External Link , Heart Foundation. Barkas F, Nomikos T, Liberopoulos E, et al.

Marshall S, Petocz P, Duve E, et al. Galli F, Azzi A, Birringer M, et al. Jones PJH, Shamloo M, MacKay DS, et al. Cheng Y, Sheen J, Hu WL, et al. Australian guidelines to reduce health risks from drinking alcohol External Link , National Health and Medical Research Council, Australian Government.

Nutrient Reference Values NRVs for Australia and New Zealand External Link , Australian National Health and Medical Research Council, Australian Government. Give feedback about this page. Was this page helpful? Yes No. View all heart. Related information. From other websites External Link Nutrient Reference Values for Australia and New Zealand.

People who are watching their weight should be aware that alcoholic beverages are high in calories. Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure.

Moderate coffee consumption 3 to 5 cups a day, or the equivalent of mg of caffeine per day poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people. Although both black and green tea contain caffeine, they are safe for the heart.

Tea contains chemicals called flavonoids that may be heart protective. There are many dietary approaches for protecting heart health, such as the Mediterranean Diet, which emphasizes fruits, vegetables, and healthy types of fats.

The DASH diet is very effective for people with high blood pressure and others who need to restrict sodium salt intake.

Other heart-healthy diet plans include the American Heart Association diet and the USDA Food Pattern. Try to focus on eating a balanced meal full of nutrient-rich foods.

Vegetables and fruits provide the most nutrients and fiber, and the fewest calories. Whole grain foods oats, bulgur, barley, brown rice are also rich in fiber and vitamins.

The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The diet focuses on fruits, vegetables, and unsaturated "good" fats, particularly olive oil.

Olive oil contains monounsaturated fatty acids MUFAs and also contains polyphenols, which are phytochemicals plant chemicals that contain antioxidant properties. Virgin olive oil comes from a simple pressing of the fruit. Extra-virgin olive oil is a superior tasting form of virgin olive oil.

Non-virgin olive oils are produced using chemical processes. For health purposes, it is best to use extra-virgin or virgin olive oil. Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack, and helps cholesterol-lowering statin drugs work better.

Despite claims, garlic does not help lower LDL "bad" cholesterol, though it adds flavor to many Mediterranean recipes. Older adults who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives. Many studies confirm that the Mediterranean diet is as good as or better than a low-fat diet for preventing heart attack, stroke, or other heart events.

The salt-restrictive DASH diet Dietary Approaches to Stop Hypertension is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure. Effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber.

A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension DASH. Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources. The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease.

The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis. This diet is a weight loss program and not meant for long term health maintenance. Low-carbohydrates diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise.

Foods on the lowest end of the index, such as whole grains, fruits, beans, and non-starchy vegetables, take longer to digest may stabilize insulin levels. Foods high on the glycemic index include white bread, white potatoes, and pasta. However, some research suggests that glycemic index may not have much impact on heart health.

According to the Academy of Nutrition and Dietetics, low GI diets are not recommended for weight loss or weight maintenance since they have not been proven to be effective.

Another fad low-carbohydrate diet is the ketogenic keto diet, which emphasizes a high fat consumption to push energy metabolism from glucose towards fatty acids. The keto diet may be considered therapeutic for certain neurologic conditions, such as refractory epilepsy in children.

However this diet may adversely affect blood lipids, and therefore may increase the risk of heart disease and stroke.

The keto diet is not clinically recommended as a method for weight loss, for long term health maintenance, or for any condition outside of clinical supervision. Some people do find that low-carbohydrate diets help with weight loss in the short term. But there has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables.

In general, these diets appear to lower triglyceride levels and raise HDL good cholesterol levels. Total cholesterol and LDL bad cholesterol levels tend to remain stable or possibly increase somewhat.

Large studies have not found an increased risk for heart disease, at least in the short term. In fact, some studies indicate that these diets may help lower blood pressure most likely from weight loss. Long-term safety and other possible health effects are still a concern, especially when these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.

The Ornish program is an example of a dietary plan that limits fats even more drastically. It excludes all oils and animal products except nonfat dairy and egg whites.

Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce may offer health advantages in addition to their effects on cholesterol, including helping maintain a healthy weight.

However, very restrictive diets such as the Ornish program can be so difficult to maintain that most people have difficulty staying with them.

Very low-fat diets may also reduce calcium absorption, and absorption of the fat-soluble vitamins D, K, A, and E. Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc.

People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate. Calorie restriction is the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels.

In general, reducing calories while increasing physical activity is still the best method for maintaining weight loss and preventing serious conditions, such as diabetes and heart disease. As a rough rule of thumb, 1 pound 0. However, caloric restrictions and metabolic needs vary by person and need to be individually calculated.

A Registered Dietitian can help you determine how many calories per day you need in order to lose weight. Weight Management A healthy weight is very important for healthy cholesterol levels. For people who are overweight or obese, losing even a modest amount of weight has significant health benefits, even if an ideal weight is not achieved.

There is a direct relationship between the amount of weight lost and an improvement in cholesterol. Even greater amounts of weight loss can help improve LDL bad cholesterol and HDL good cholesterol levels. Weight loss also helps reduce the need for blood pressure medication, improve blood glucose sugar levels, and lower the risk for developing type 2 diabetes.

Obesity is now considered and treated as a disease, not a lifestyle issue. The medical community's understanding of weight issues has evolved. Scientific evidence shows that weight gain is a complex process, and weight loss involves more than simple will power.

It is clear that excess weight contributes to many health problems, including increased risks for cardiovascular disease conditions. Your provider should check your body mass index BMI at least once a year. You can also check your BMI online at -- www. Guidelines recommend your provider create an individualized weight loss plan for you if you are overweight or obese.

The plan should include three components:. If you have risk factors for heart disease or diabetes and do not achieve weight loss from diet and lifestyle changes alone, your provider may recommend adding a prescription medication to your weight loss plan. For people who have a very high BMI with several cardiovascular risk factors such as diabetes and high blood pressure and who are unable to lose weight, bariatric surgery may be considered.

Lifelong changes in eating habits, physical activity, and attitudes about food and weight are essential to weight management. Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight loss. Here are some general suggestions that may be helpful:. Even repeated failure to lose weight is no reason to give up.

Inactivity is a major risk factor for coronary artery disease, on par with smoking, unhealthy cholesterol, and high blood pressure. In fact, studies suggest that people who change their diet in order to control cholesterol lower their risk for heart disease only when they also follow a regular aerobic exercise program.

Exercise also helps improve blood pressure and blood sugar glucose levels. The American Heart Association's current guidelines recommend regular physical activity: at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Moderate to high intensity muscle strengthening activity strength training is also recommended at least 2 days per week. American Heart Association -- www. org American College of Cardiology -- www.

org National Heart, Lung, and Blood Institute -- www. gov Academy of Nutrition and Dietetics -- www. org Food and Nutrition Information Center -- www. Al-Khudairy L, Hartley L, Clar C, Flowers N, Hooper L, Rees K. Omega 6 fatty acids for the primary prevention of cardiovascular disease.

Cochrane Database Syst Rev. PMID: www. Arnett DK, Blumenthal RS, Albert MA, et al. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.

Bazzano LA, Hu T, Reynolds K, et al. Effects of low-carbohydrate and low-fat diets: a randomized trial. Ann Intern Med. Despres JP, Larose E, Poirier P. Obesity and cardiometabolic disease. In: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine.

Philadelphia, PA: Elsevier; chap Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. N Engl J Med. PMID: pubmed. Fox CS, Golden SH, Anderson C, et al. Update on prevention of cardiovascular disease in adults with type 2 diabetes mellitus in light of recent evidence: a scientific statement from the American Heart Association and the American Diabetes Association.

Grey A, Bolland M. Clinical trial evidence and use of fish oil supplements. JAMA Intern Med. Hartley L, May MD, Loveman E, Colquitt JL, Rees K. Dietary fibre for the primary prevention of cardiovascular disease.

Hooper L, Martin N, Abdelhamid A, Davey Smith G. Reduction in saturated fat intake for cardiovascular disease. Jensen MD, Ryan DH, Apovian CM, et al. J Am Coll Cardiol. Micha R, Peñalvo JL, Cudhea F, Imamura F, Rehm CD, Mozaffarian D. Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States.

Mosca L, Benjamin EJ, Berra K, et al. Effectiveness-based guidelines for the prevention of cardiovascular disease in women -- update: a guideline from the American Heart Association. Moyer VA; US Preventive Services Task Force. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: US preventive services task force recommendation statement.

Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. US Department of Health and Human Services; US Department of Agriculture.

Dietary Guidelines for Americans Accessed October 24, US Preventive Task Force. Statin use for the primary prevention of cardiovascular disease in adults: preventive medication. Updated November 13, Accessed April 9, Van Horn L, Carson JA, Appel LJ, et al.

Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Reviewed by: Michael A. Chen, MD, PhD, Associate Professor of Medicine, Division of Cardiology, Harborview Medical Center, University of Washington Medical School, Seattle, WA.

Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Share Facebook Twitter Linkedin Email Home Health Library. Heart-healthy diet Diet - heart health - InDepth. Highlights Heart-Healthy Diet Guidelines The American College of Cardiology and American Heart Association core dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet.

Include fish, legumes beans , and nuts in your diet and use nontropical vegetable oils such as olive or canola oil. Limit intake of sweets, sugar-sweetened beverages, and red or processed meats. Following this dietary pattern helps to naturally limit intake of trans fats and sodium and to replace saturated fats with mono- and poly-unsaturated fats.

Replace unhealthy saturated and trans fats with healthy unsaturated fats from plant and fish oils. Olive and canola oils are rich in monounsaturated fats. Salmon and other fatty fish, as well as walnuts and other nuts, are excellent sources of polyunsaturated fats.

Restrict your sodium salt intake to avoid exceeding the recommended daily values. Reducing sodium is especially important for middle-aged and older people, African-Americans, and people with high blood pressure. The DASH diet is a good example of a heart-healthy eating plan that limits sodium intake to less than 2.

If you drink alcohol, do so in moderation no more than 1 drink per day for women, 2 drinks per day for men. Exercise regularly so that you burn at least as many calories as you consume to attain or maintain a healthy weight.

This can help lower blood pressure and cholesterol levels. Your exercise routine should include at least minutes of moderate-intensity aerobic activity per week such as 30 minutes of moderate intensity exercise at least 5 days of the week , or at least 75 minutes of vigorous aerobic activity per week such as 25 minutes at least 3 times a week.

Have your health care provider create an individualized weight loss plan for you if you are overweight or obese. The plan should include a reduced calorie diet, behavioral strategies, and increased physical activity.

Get Your Vitamins From Food There is little evidence that multivitamin supplements help reduce the risk for heart disease or cancer, according to recommendations from the United States Preventive Services Task Force.

Introduction The goals of a heart-healthy diet are to eat foods that help to obtain or maintain healthy levels of cholesterol and blood pressure. For a healthy heart it is important to: Reduce low-density lipoprotein LDL , the bad cholesterol, which is harmful to the heart Reduce other harmful lipids fatty molecules , such as triglycerides Increase high-density lipoprotein HDL , the good cholesterol Control blood pressure.

Maintain a healthy weight. The foods you consume, along with regular exercise, can help achieve these goals. General Recommendations Choose foods that are rich in nutrients. Nutrients are chemical substances essential for the body's function: Macronutrients are the major components of food.

Fat, carbohydrates, and protein are macronutrients. Micronutrients include vitamins and minerals. They are required by the body only in small amounts. The American Heart Association's AHA dietary and lifestyle guidelines recommend: Balance calorie intake and physical activity to achieve or maintain a healthy body weight.

Controlling weight, quitting smoking, and exercising regularly are essential companions of any diet program. Try to get at least 40 minutes of moderate-intensity exercise on 3 to 4 or more days per week. Eat a diet rich in a variety of vegetables and fruits.

Vegetables and fruits that are deeply colored such as spinach, carrots, peaches, and berries are especially recommended as they have the highest micronutrient content.

Choose whole-grain and high-fiber foods. These include fruits, vegetables, and legumes beans. These provide additional protein, fiber, and other nutrients that are usually lost in the refining process, Include fish, poultry, fat-free or low-fat dairy products, legumes, and nuts.

Eat at least twice a week oily fish, such as salmon, trout, herring, mackerel, and sardines, which are rich in heart-protective omega-3 fatty acids. Limit intake of red meat. Grill, bake, or broil do not fry! using nontropical vegetable oils, such as olive or canola oil.

Avoid trans fats found in partially-hydrogenated fats and oils, commercially baked products, and many fast foods. Use little or no salt in your foods. Reduce or avoid processed foods that are high in sodium salt. Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure.

Limit beverages and foods that contain added sugars corn syrups, sucrose, glucose, fructose, maltose, dextrose, concentrated fruit juice, honey. If you consume alcohol, do so in moderation. The AHA recommends limiting alcohol to no more than 2 drinks per day for men and 1 drink per day for women.

Cholesterol and Diet Cholesterol is a soft, waxy substance that is present in all animal cells and in animal-based foods not in plants. The American College of Cardiology ACC and American Heart Association AHA joint dietary guidelines for reducing unhealthy cholesterol levels recommend: Make vegetables, fruits, and whole grains the focus of your diet Include low-fat or fat-free dairy products, poultry without skin, fish, legumes beans , nontropical vegetable oils, and nuts Limit intake of sweets, sugar-sweetened beverages, and red meats Blood Pressure and Diet High blood pressure, also called hypertension, is elevated pressure of the blood in the arteries.

Elevated blood pressure is in the range of to for systolic and less than 80 for diastolic blood pressure. High blood pressure hypertension , Stage I, a blood pressure reading between to for systolic and between 80 to 89 for diastolic pressure. Stage II hypertension is a reading over for systolic and over 90 for diastolic pressure.

Lifestyle changes are important for preventing and treating high blood pressure. They include: Maintain a healthy weight Exercise regularly Quit smoking Limit alcohol consumption to no more than one or two drinks a day Reduce sodium salt intake in your diet Sodium is the critical factor in controlling high blood pressure.

Nutrition Basics Fats Some fat is essential for normal body function. Dietary guidelines for heart health recommend that: Monounsaturated fatty acids found in olive oil, canola oil, peanut oil, nuts, and avocados and omega-3 polyunsaturated fatty acids found in oily fish, canola oil, flaxseed, and walnuts should be the first choice for fats.

Omega-6 polyunsaturated fatty acids corn, safflower, sunflower, and soybean oils and nuts and seeds are the second choice for fats.

Saturated fats are found predominantly in animal products meat, whole-fat dairy as well as tropical oils coconut, palm. Limit trans fats found in stick margarine, commercial baked goods, snack and fried foods to a minimum.

Click the icon to see an image of saturated fats. Click the icon to see an image of trans fatty acids. Omega-3 Fatty Acids Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats.

Click the icon to see an image of omega-3 fatty acids. Carbohydrates Carbohydrates are either complex as in starches or simple as in sugars. Complex Carbohydrates Fiber Complex carbohydrates found in whole grains and vegetables are much healthier than those found in starch-heavy refined carbohydrate foods, such as white-flour pastas and white potatoes.

Click the icon to see an image of complex carbohydrates. Different fiber types may have specific benefits: Insoluble fiber found in wheat bran, whole grains, seeds, nuts, beans, and fruits and vegetables may help achieve weight loss.

Consuming whole grains on a regular basis may lower the risk for heart disease and heart failure, improve factors involved with diabetes, and lower the risk for type 2 diabetes.

Whole grains include brown rice, quinoa, bulgur, oatmeal, and whole-wheat bread, High consumption of nuts such as almonds, macadamia, and walnuts may be highly heart protective, independent of their fiber content.

The American Heart Association recommends that at least half of grains consumed in one day should be whole grains. Soluble fiber found in dried beans, oat bran, barley, apples, and citrus fruits may help achieve healthy cholesterol levels and possibly reduce blood pressure as well. Soluble fiber supplements, such as those that contain psyllium or glucomannan, may also be beneficial.

Psyllium is taken from the husk of a seed and is effective for lowering total and LDL cholesterol. It is found in laxatives Metamucil , breakfast cereals, and other products. People who increase intake of soluble fiber should also drink more water to avoid cramps. Click the icon to see an image of soluble and insoluble fiber.

Simple Carbohydrates Sugar Americans eat nearly half a pound 0. Sugars include: Sucrose. Source of most dietary sugar, found in sugar cane, honey, and corn syrup.

Sucrose is a disaccharide a type of molecule formed by two simple sugars composed of glucose and fructose. Naturally occurring sugar found in fruits and vegetables. Although fructose does not appear to be have any different effects in the body than sucrose, most of the fruits and vegetables that contain it are important for good health.

However, because fructose can raise triglyceride levels, people with high triglycerides should try to select fruits that are relatively lower in fructose cantaloupe, grapefruit, strawberries, peaches, and bananas.

Fructose is a monosaccharide simple sugar. A third sugar, lactose, is a naturally occurring sugar found in dairy products including milk, yogurt, and cheese. Lactose is a disaccharide composed of glucose and galactose.

Click the icon to see an image of simple carbohydrates. Ingredients that indicate added sugars include: Corn sweetener Corn sugar Coconut sugar High fructose corn syrup Fruit juice concentrates Honey Agave Maple syrup Brown rice syrup Molasses Any sugar molecules ending in "ose" dextrose, fructose, glucose, lactose, maltose, sucrose.

Food product labels can help you determine how much sugar is present: Sugar-free. Less than 0. No added sugars or without added sugars. No sugars or sugar-containing ingredients such as juice or dry fruit is added during processing. Protein Protein is found in animal-based products meat, poultry, fish, and dairy as well as vegetable sources such as beans, soy, nuts, and whole grains.

Fish Evidence suggests that eating moderate amounts of fish twice a week may improve triglyceride and HDL levels and help lower the risks for death from heart disease and stroke.

Meat and Poultry Saturated fat in meat is the primary danger to the heart. Dairy Products The best dairy choices are low-fat or fat-free products. Soy Soy foods are made from soybeans, a legume.