The standard Western diet is loaded with soft drinks, flavored yogurts, cereals, cookies, cakes, candy, condiments, ready-to-eat meals, deep-fried foods, and other processed items. Added sugar hides even in unexpected foods like cured meats, soups, and bread. Excess sugar raises heart disease risk by increasing blood pressure and chronic inflammation long-term.
The American Heart Association recommends no more than 6 teaspoons of added sugar daily for women and 9 for men. Swap processed foods and sweets for fresh fruits and berries to cut sugar while boosting vitamins and minerals.
High LDL (low-density lipoprotein) cholesterol—one of five main heart disease risk factors—clogs blood vessels, leading to stroke, coronary heart disease, and atherosclerosis. Processed, deep-fried foods, red meat, baked goods, and full-fat dairy raise LDL. Opt for lean meat, fish, fresh vegetables, whole grains, nuts, seeds, and plant oils, which provide HDL ("good") cholesterol to clear bad cholesterol.
Saturated fats, found in beef, pork, full-fat dairy, tropical oils, and egg yolks, raise LDL over time. Limit them by choosing low-fat dairy, plant-based proteins (soy, beans, lentils), and lean animal proteins like poultry.
Focus on overall dietary patterns: balance calories with needs, prioritize less-processed fresh foods, plant-based items, vegetables, whole grains, lean proteins, fruits, and berries; reduce salt, sugar, and animal fats.
Heart-healthy foods are minimally processed, rich in fiber, unsaturated fats, vitamins, minerals, and plant compounds, linked to lower LDL, better blood pressure, less inflammation, and improved cardiovascular risk.
Whole grains (oats, barley, brown rice, whole-wheat bread, quinoa): Soluble fiber lowers LDL and regulates blood sugar; replacing refined grains cuts heart disease risk.
Fruits and vegetables: Fiber, potassium, antioxidants support vascular health; high intake lowers blood pressure and risk of heart disease/stroke (e.g., berries, leafy greens, citrus, cruciferous veggies).
Legumes (beans, lentils, chickpeas, peas): Plant protein, fiber, minerals improve cholesterol and blood sugar; great red/processed meat substitutes.
Fish and seafood (salmon, sardines, mackerel, trout): Omega-3s lower triglycerides, reduce heart rhythm issues; replacing red/processed meat improves outcomes.
Nuts and seeds (walnuts, almonds, flaxseeds, chia): Unsaturated fats, fiber, sterols lower LDL; moderate intake reduces heart disease risk.
Healthy fats and plant oils (olive oil, canola oil, nuts, seeds, avocados): Replace saturated fats to lower LDL and boost/maintain HDL.
Low-fat and fermented dairy: Fits heart-healthy diets when replacing high-fat versions; yogurt may add benefits (evidence mixed, depends on overall diet).