Table of ContentsView AllTable of ContentsHow the Cardiac Diet WorksRecommended Cardiac DietsFoods to EatFoods to LimitTipsLifestyle Tips
Table of ContentsView All
View All
Table of Contents
How the Cardiac Diet Works
Recommended Cardiac Diets
Foods to Eat
Foods to Limit
Tips
Lifestyle Tips
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. 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.
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The cardiac diet promoteseating foodsdesigned to boost heart health and help prevent heart disease. Foods that are good for your heart include vegetables, fruits, andwhole grains. Foods to be limited because they increase the risk of heart disease includeprocessed foodsand sugary foods.
Several diets are known to be beneficial for cardiac health.
Mediterranean Diet
TheMediterranean dietis considered one of the best diets for heart and overall health. It includes:
DASH Diet
TheDASH diet(Dietary Approaches to Stop Hypertension) and has been found to lowerblood pressureand the risk ofheart failure.
The DASH diet recommends:
Healthy U.S.-Style Dietary Pattern
The healthy U.S.-style dietary pattern is based on the U.S. Department of Agriculture’s (USDA)’s dietary guidelines. It emphasizes nutrient-dense foods and portion sizes based on individual calorie needs depending on age.
The focus is on foods such as vegetables, fruits, grains, dairy,protein, and oils while limiting sugar, saturated fat,sodium, andalcohol. The Mediterranean and healthy vegetarian diets are variations of the healthy U.S.-style diet.
Vegetarian Whole-Foods Diet
Eating a healthy,plant-based dietlow in processedvegetarian foodsand high in whole foods, such as vegetables, fruits, whole grains, beans,legumes, and nuts, is associated with adecreased riskof death from heart disease.
Research shows that eating a vegetarian diet rich in whole foods can lower heart disease risk factors, includinghigh blood pressure,blood sugar, andcholesterol. A whole-foods, vegetarian diet can also reduce the need for medications to manage these conditions.
A Word From VerywellI usually recommend the Mediterranean or DASH diet to improve overall heart health. Limiting your intake of processed foods and red meat while increasing your intake of fruits, vegetables, whole grains, and fish is essential.—CHRISTOPHER LEE, MD, MEDICAL EXPERT BOARD
A Word From Verywell
I usually recommend the Mediterranean or DASH diet to improve overall heart health. Limiting your intake of processed foods and red meat while increasing your intake of fruits, vegetables, whole grains, and fish is essential.—CHRISTOPHER LEE, MD, MEDICAL EXPERT BOARD
I usually recommend the Mediterranean or DASH diet to improve overall heart health. Limiting your intake of processed foods and red meat while increasing your intake of fruits, vegetables, whole grains, and fish is essential.
—CHRISTOPHER LEE, MD, MEDICAL EXPERT BOARD
Foods to Eat on the Cardiac Diet
Experts typically recommend certainfoodsto protect your heart.
Fruits and Vegetables
Fruits and vegetables contain antioxidants and nutrients that help protect thearteriesand reduce the risk of heart disease. Fresh, canned, and frozen fruit and vegetables can benefit heart health as long as they don’t have any added sodium, sugar, butter, or sauces.
Whole Grains
Whole grainsare foods that contain the entire grain (bran, germ, and endosperm). Whole grains are good sources of essential nutrients like B vitamins,iron, and dietaryfiber, which can improve cholesterol levels and lower your risk of heart disease,stroke,obesity, and type 2diabetes.
Whole-grain foods include:
Oily Fish
Oilyfishis a good source ofomega-3 fatty acids, which may reduce the risk of heart disease. Oily fish also contain protein without being high in saturated fat.
Oily fish high in omega-3 includes:
Nuts, Seeds, and Legumes
Nuts are nutrient-rich and contain many compounds known to benefit heart health. A higher consumption of nuts is associated with a lower risk of heart disease and dying from heart disease.
Eatingunsalted seedsis also linked to a lower risk of heart disease, with the protective benefits increasing with higher seed consumption.
Legumesare high in fiber, protein, and antioxidants and help promote healthy blood pressure and cholesterol levels. Common types of legumes include:
Low-Fat Dairy
Low-fat dairy has traditionally been recommended as part of a cardiac diet because it’s low insaturated fat, which is linked to high cholesterol.
However, recent evidence shows that consumingfull-fat dairy foodslikely does notadversely affectheart health or heart disease risk factors like high cholesterol and blood pressure. Full-fat dairy in moderation can safely be part of an overall healthy diet.
Lean Meats
If you eat red meat like beef or pork, choose lean cuts, which are lower insaturated fatand can raisecholesterol. Chicken and fish are protein options that are lower in saturated fat than red meat.
Foods to limit on the cardiac diet include processed meats, sweetened beverages, and more.
Red and Processed Meats
Red meats(beef and pork) andprocessed meatsarehigh in saturated fat. Diets high in saturated fat canraise cholesterol, a risk factor for heart disease.Diets high in red meat are also linked to higher inflammation, which increases the risk of heart disease.
Sugar-Sweetened Foods and Beverages
Eating or drinking foods withadded sugarincreases the risk of developing and dying from heart disease. Having too much added sugar can increase inflammation, raise blood pressure, and lead toobesityandtype 2 diabetes, which are risk factors for heart disease.
There are many foods with added sugar. Some of the most common are:
Processed Foods
Highlyprocessed foodsare often low in nutrients and have higher amounts of sugar, salt, and saturated fat, which can negatively affect the heart and overall health.
Highly processed foods tend to be prepackaged, ready-to-eat, or microwaveable, such as:
Refined Carbohydrates
Refinedcarbohydratesare made from grains milled into flour or meal, removing the bran and germ. This processing, used to make foods like white flour, bread, and pasta, takes out essential nutrients, including B vitamins,iron, and dietaryfiber.
Alcohol
Drinking more than moderate amounts ofalcoholis a risk factor for high blood pressure, heart failure, or stroke. Excessive drinking can also cause weight gain, which is a risk factor for heart disease.
Moderate drinking is considered an average of one alcoholic drink per day for women and one to two drinks per day for men. A drink is:12 ounces of beer4 ounces of wine1.5 ounces of 80-proof spirits.
Moderate drinking is considered an average of one alcoholic drink per day for women and one to two drinks per day for men. A drink is:
Salt
Table salt is made up of 40% sodium. Excess sodium pulls water into the blood vessels, increasing the amount of blood and making your heart work harder to pump blood. Over time, too much sodium can lead tohigh blood pressure (hypertension)and the buildup of plaque inside the arteries, which are risk factors for heart disease andheart attacks.
Tips for Sticking With the Cardiac Diet
Some tips for sticking with a cardiac diet are:
Other Lifestyle Tips for a Healthy Heart
Eating a cardiac diet is just one lifestyle change you can make for a healthy heart. Other lifestyle tips for heart health include:
Summary
“Cardiac diet” is an umbrella term for healthy eating patterns that are known to reduce a person’s risk of developing or dying from heart disease. The cardiac diet focuses on eating whole, nutrient-dense foods and avoiding processed foods, red meat, and alcohol. The cardiac diet shouldn’t be thought of as a diet as much as a way of eating that will help protect your heart health throughout your lifetime.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: a review of the evidence and future directions.Nutrients. 2023 Feb 11;15(4):911. doi:10.3390/nu15040911MD Anderson Cancer Center.Heart-healthy diet: what it is, what you can eat and what you should avoid.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.Salehin S, Rasmussen P, Mai S, et al.Plant based diet and its effect on cardiovascular disease.Int J Environ Res Public Health. 2023 Feb 14;20(4):3337. doi:10.3390/ijerph20043337American Heart Association.How does plant-forward (plant-based) eating benefit your health?American Heart Association.Get to know grains: why you need them, what to look for.American Heart Association.Fish and omega-3 fatty acids.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis.Food Nutr Res. 2023 Feb 14;67. doi:10.29219/fnr.v67.8961Hirahatake KM, Astrup A, Hill JO, Slavin JL, Allison DB, Maki KC.Potential cardiometabolic health benefits of full-fat dairy: the evidence base.Adv Nutr.2020 May 1;11(3):533-547. doi:10.1093/advances/nmz132American Heart Association.Picking healthy proteins.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.
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: a review of the evidence and future directions.Nutrients. 2023 Feb 11;15(4):911. doi:10.3390/nu15040911MD Anderson Cancer Center.Heart-healthy diet: what it is, what you can eat and what you should avoid.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.Salehin S, Rasmussen P, Mai S, et al.Plant based diet and its effect on cardiovascular disease.Int J Environ Res Public Health. 2023 Feb 14;20(4):3337. doi:10.3390/ijerph20043337American Heart Association.How does plant-forward (plant-based) eating benefit your health?American Heart Association.Get to know grains: why you need them, what to look for.American Heart Association.Fish and omega-3 fatty acids.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis.Food Nutr Res. 2023 Feb 14;67. doi:10.29219/fnr.v67.8961Hirahatake KM, Astrup A, Hill JO, Slavin JL, Allison DB, Maki KC.Potential cardiometabolic health benefits of full-fat dairy: the evidence base.Adv Nutr.2020 May 1;11(3):533-547. doi:10.1093/advances/nmz132American Heart Association.Picking healthy proteins.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.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: a review of the evidence and future directions.Nutrients. 2023 Feb 11;15(4):911. doi:10.3390/nu15040911MD Anderson Cancer Center.Heart-healthy diet: what it is, what you can eat and what you should avoid.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.Salehin S, Rasmussen P, Mai S, et al.Plant based diet and its effect on cardiovascular disease.Int J Environ Res Public Health. 2023 Feb 14;20(4):3337. doi:10.3390/ijerph20043337American Heart Association.How does plant-forward (plant-based) eating benefit your health?American Heart Association.Get to know grains: why you need them, what to look for.American Heart Association.Fish and omega-3 fatty acids.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis.Food Nutr Res. 2023 Feb 14;67. doi:10.29219/fnr.v67.8961Hirahatake KM, Astrup A, Hill JO, Slavin JL, Allison DB, Maki KC.Potential cardiometabolic health benefits of full-fat dairy: the evidence base.Adv Nutr.2020 May 1;11(3):533-547. doi:10.1093/advances/nmz132American Heart Association.Picking healthy proteins.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.
Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: a review of the evidence and future directions.Nutrients. 2023 Feb 11;15(4):911. doi:10.3390/nu15040911
MD Anderson Cancer Center.Heart-healthy diet: what it is, what you can eat and what you should avoid.
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.
Salehin S, Rasmussen P, Mai S, et al.Plant based diet and its effect on cardiovascular disease.Int J Environ Res Public Health. 2023 Feb 14;20(4):3337. doi:10.3390/ijerph20043337
American Heart Association.How does plant-forward (plant-based) eating benefit your health?
American Heart Association.Get to know grains: why you need them, what to look for.
American Heart Association.Fish and omega-3 fatty acids.
Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis.Food Nutr Res. 2023 Feb 14;67. doi:10.29219/fnr.v67.8961
Hirahatake KM, Astrup A, Hill JO, Slavin JL, Allison DB, Maki KC.Potential cardiometabolic health benefits of full-fat dairy: the evidence base.Adv Nutr.2020 May 1;11(3):533-547. doi:10.1093/advances/nmz132
American Heart Association.Picking healthy proteins.
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.
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