Heart-Healthy Diet: What Should Patients with Cardiovascular Diseases Eat?

Cardiovascular diseases are among the most common health issues, particularly among older adults, although they are increasingly affecting younger populations as well. For individuals managing heart and blood vessel conditions, adopting a balanced and nutritious diet is crucial. A diet low in calories, saturated fats, and sugars, while high in fiber, can significantly support cardiovascular health. Below are key dietary recommendations tailored to promote heart wellness.

1. Incorporate Soy Products Into Your Meals

Soy-based foods such as tofu, tempeh, and soy milk are excellent sources of high-quality plant protein. Regular consumption of soy can enhance the body's ability to utilize protein and may help reduce levels of low-density lipoprotein (LDL), often referred to as "bad" cholesterol, in the bloodstream.

2. Add Mushrooms and Black Fungus to Your Diet

Shiitake mushrooms and black fungus are widely recognized for their health benefits, especially in traditional diets. Shiitake mushrooms, particularly their caps, contain compounds that support heart health, while black fungus is rich in water-soluble fiber. Together, they can help cleanse the arteries and combat atherosclerosis.

3. Use Onions and Garlic Daily

Consuming one medium-sized onion daily may help convert harmful cholesterol into a form that supports heart function. Garlic, too, plays a role in lowering cholesterol and has additional benefits, including mild antifungal and anti-inflammatory properties that contribute to overall vascular health.

4. Eat More Fatty Fish

Oily fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids—essential nutrients that help reduce triglycerides, lower blood pressure, and decrease the risk of plaque buildup in the arteries. These high-quality fats are vital for maintaining a healthy cardiovascular system.

5. Choose Low-Fat Dairy Options

Consuming low-fat milk or yogurt regularly can contribute to a significant drop in blood cholesterol levels—up to 50% in some cases. These dairy products also provide essential calcium and probiotics, which support both heart and digestive health.

6. Drink Heart-Healthy Teas

Scientific studies have shown that certain teas, especially green and black teas, can help reduce cholesterol and slow the progression of atherosclerosis. For example, populations such as nomadic herders, who consume large amounts of meat, often maintain good cardiovascular health due to their regular tea consumption and active lifestyle.

7. Embrace a High-Fiber Diet

Why Fiber Matters

Dietary fiber is often referred to as the "seventh essential nutrient" for modern diets. It plays a key role in blocking cholesterol absorption and reducing overall cholesterol levels. Whole grains like oats, brown rice, legumes, seaweed, and a variety of fruits and vegetables are excellent sources of fiber.

Health Benefits of High-Fiber Foods

Adopting a high-fiber eating plan can reduce total cholesterol by approximately 5% and lower the risk of heart disease by around 10%. These foods also help regulate blood sugar levels and promote a healthy digestive system, making them a cornerstone of any heart-healthy diet.