Cardiac diet: What is it? 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These foods are beneficial for heart health. The diet also limits processed foods that are high in sugar and salt, as these can increase the risk of heart disease. This article will cover some foods a person may wish to prioritize and limit, and give an example of a cardiac diet meal plan. It will also discuss food options at restaurants, offer tips on how to stick with the diet, and suggest other lifestyle changes to consider. A note about sex and gender Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more. What to know about the cardiac diet Share on PinterestGetty ImagesThe cardiac diet aims to reduce the risk of cardiovascular disease by encouraging people to eat heart-healthy, anti-inflammatory foods. According to the American Heart Association (AHA), these are the basic principles of the cardiac diet:include a wide variety of vegetables and fruitslimit sugar and saltchoose whole grains instead of highly refined or white grainsget protein from plant sources such as legumes, nuts, and seeds, whenever possibleif including animal products in the diet, try to choose: fish and seafoodlean meatslow fat or fat-free dairycook with liquid non-tropical plant oils, such as olive oillimit highly processed foodsif including alcohol in the diet, try to do so in moderation A person may also wish to consider removing alcohol from their diet. The cardiac diet also involves adjusting calorie intake and exercise levels to reach or maintain a moderate weight. This can have numerous health benefits, including reducing the risk of developing heart disease and diabetes. What are some recommended cardiac diets Several diets follow the general pattern for heart-healthy eating listed above. These diets include:Mediterranean diet: This diet focuses on fruits and vegetables, whole grains, legumes, and olive oil.Dietary approaches to stop hypertension (DASH): The DASH diet is intended to help lower blood pressure. It promotes eating plant-based whole foods while avoiding salt, sugar, and most fats. Healthy U.S.-style diet: This diet is very similar to the DASH diet. It recommends choosing nutrient-dense foods across food groups, and limits salt, sugar, and saturated and trans fats. Vegetarian whole-food diets: Replacing animal proteins with plant-based sources such as legumes and nuts can benefit heart health. One 2019 review suggests that the DASH diet, the Mediterranean diet, and vegetarian diets have the most evidence for cardiovascular disease prevention. What can I eat on a cardiac diet The AHA says that the following foods are beneficial for heart health: Fruits and vegetables The phrase “eat the rainbow” is a useful way to remember to consume a variety of different colored fruits and vegetables each day. The different types of antioxidants that plant foods contain can help protect the heart. Fruits and vegetables are also good sources of fiber, which is essential for heart health. Experts suggest eating 4–5 servings (2.5 cups) of vegetables per day. People should try to focus on eating non-starchy vegetables and limiting portion sizes of starchy vegetables, such as potatoes and squash. Consider colorful fruits and vegetables such as:applesblueberriesbroccoliorangespeppersspinach and other leafy green vegetablestomatoes Oily fish Oily fish contains omega-3 fatty acids, which have anti-inflammatory properties and are good for the heart. The AHA suggests eating 2 servings of fish per week. Oily fish, also known as fatty fish, is the most beneficial. A serving is 3 ounces of cooked fish, which is equal to three-quarters of a cup of flaked fish. Fish that are high in omega-3 fatty acids include:salmonblack codmackerelherringsardinesbluefin tuna Some people should use extra caution about what types of fish to eat. This includes:childrenpeople who are trying to become pregnantpregnant peoplepeople who are breastfeeding or chestfeeding The Food and Drug Administration (FDA) advises that these groups should avoid larger fish such as shark, swordfish, and marlin. This is due to higher mercury levels in some types of fish. Whole grains Limiting refined grains and instead choosing whole grains helps lower a person’s risk of cardiovascular disease. Whole grains contain more beneficial fiber than refined grains. Examples include:whole grain breadwhole grain pastaoatsbrown rice Nuts seeds and legumes The best diets for cardiovascular health include 2–3 cups of nuts, seeds, and legumes daily. Legumes such as beans, tofu, and chickpeas are generally lower in calories than nuts and seeds. Nuts and seeds are very energy-dense, and some are expensive. Depending on a person’s budget and desired calorie intake, they may choose to eat larger volumes of legumes and smaller servings of nuts and seeds. A person may wish to try adding the following to their diet:Nuts: These include peanuts, walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews.Seeds: These include sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds, and chia seeds.Legumes: These include soybeans and soy products such as tofu and tempeh, chickpeas, lentils, black beans, kidney beans, adzuki beans, and fava beans. Low fat dairy foods The AHA acknowledges that there is mixed evidence surrounding saturated fats found in full-fat dairy and the risk of heart disease. However, it says that most of the evidence suggests that people should consume less saturated fat in their diet. A person can consume less saturated fat by choosing nonfat and low fat dairy products, such as:skim or 1% milknonfat or low fat yogurtlow fat or reduced-fat cheeses Lean meats People who choose to include meat in a cardiac diet are encouraged to select lean cuts of meat that are unprocessed. Saturated fats and other substances found in red and processed meats may harm heart health. Unprocessed lean meats include:skinless poultry90% or 95% lean ground chicken or turkeywild game People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for 95% extra lean on the label. Foods to limit There are several foods a person should try to limit when following the cardiac diet. These include: Red and processed meats Red meat is a source of saturated fat. According to several studies, replacing red or processed meat with plant protein may lower the risk of heart disease. Plant proteins include nuts, legumes, whole grains, and soy products. Sugar-sweetened foods and beverages Many processed foods and beverages contain added sugars, especially sodas and energy drinks. The Dietary Guidelines for Americans recommend limiting calories from added sugars to no more than 10% each day. If following a 2,000-calorie diet, this equates to 200 calories, or 12 teaspoons of sugar, per day. Avoiding excess sugar may help a person reach or maintain a moderate weight and prevent heart disease. Processed foods Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:high sugarhigh salttrans fatssaturated fatadditives and food colorings When possible, try to cook meals from scratch using whole foods, and choose whole food snacks. Refined carbohydrates Refined carbohydrates lack fiber and can cause a person to feel hungry again quickly. Replacing refined carbohydrates with nutrient-dense whole grains lowers the risk of many conditions, including stroke and metabolic syndrome. Some refined carbs to limit include:white bread, pasta, and ricecakes, cookies, and pastriesmany breakfast cerealspizza doughwhite flour Learn about heart-healthy dessert options here. Alcohol The cardiac diet plan suggests consuming little or no alcohol. People who consume alcohol may wish to consider doing so in moderation. This means consuming no more than one drink per day for females and no more than two drinks per day for males. Some people believe that a moderate intake of red wine can help protect the heart because it contains antioxidants. However, the evidence for this is weak, according to the AHA. Salt Research suggests a link between salt consumption and high blood pressure. Limiting salt intake can lower blood pressure and may also reduce cardiovascular health risks. Many processed foods contain added salt, so a person can monitor their intake by reading the labels and instead choosing whole foods, when possible. Eating foods cooked at home with limited or no salt, rather than restaurant foods or takeout, can also help lower salt intake. Cardiac diet meal plan People can make a start with the cardiac diet using the following meal plan:Breakfast: Try overnight oats topped with flaked almonds and blueberries. Serve with low fat yogurt.Lunch: Try a salmon and avocado salad, including green leaves, peppers, red onion, tomatoes, cucumber, and a squeeze of lemon.Dinner: Prepare a vegetarian bean chili. Serve with brown rice and a green salad.Snack options: Opt for hummus and carrot sticks, apple slices and a spoonful of nut butter, or a boiled egg with a spoonful of guacamole. Tips for sticking with the cardiac diet Some people may find that altering their eating habits is challenging at first. A person may wish to try making gradual changes, maybe two each week. This is preferable to making many changes all at once and then giving up quickly. Another tip is to add herbs and spices to meals to boost their flavor, instead of salt or heavy sauces. Keeping a food journal or having a diet buddy can also help people with motivation. It is important to recognize that not everyone has the same access to health-promoting foods. Factors such as income level and neighborhood amenities affect whether a person can easily purchase items such as fresh fruits and vegetables. These factors are also influenced by structural racism in the U.S., as the AHA notes in its diet guidelines. These are real and complex challenges. Changing them may involve actions such as policy changes and food access projects. On an individual level, making a cost-effective meal plan that meets a person’s specific needs is one way to help make a cardiac diet more accessible. Consider planning meals for the week, and prioritizing ingredients that are frozen or can be stored safely for longer periods of time. Options at restaurants When eating restaurant meals or takeout, a person can aim for dietary choices that follow the cardiac diet. Some restaurants label menu items as low calorie, low sodium, “healthy,” or “light” choices. Some options that a person may choose to eat at restaurants include:skinless poultryfish or seafood legumes such as black beans, lentils, or tofusides of cooked vegetables or saladwhole grains, such as whole grain bread or brown ricevegetable-based flavorings such as pico de gallo, guacamole, herbs, or spices People may wish to avoid fried foods and sauces and dressings high in sugar, salt, and fat. They may also aim to limit their alcohol intake when dining out. Lifestyle tips for a healthy heart Some other tips for a healthy heart include:exercising regularlyavoiding long periods of sittingquitting smokingrelieving stress through activities such as mindfulness or yoga Takeaway Starting and sticking to the cardiac diet is a process. If a person is used to eating refined carbs and processed foods frequently, they may find it difficult to make larger dietary changes. Trying the tips above may help. Whole grains, vegetables, legumes, and oily fish are nutritious staple foods to include in the cardiac diet. People may wish to limit processed foods, sugar, salt, and saturated fats. It can be helpful for people to plan their diet and be mindful of their choices when dining out. Getting daily exercise and managing stress are also beneficial for heart health. Read this article in Spanish. Last medically reviewed on October 4, 2022DiabetesHeart DiseaseNutrition / Diet 12 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.4 tips to eat healthier when ordering takeout or food delivery. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/takeout-tipsAdvice about eating fish. (2021).https://www.fda.gov/media/102331/downloadAppendix E-3.7: Developing vegetarian and Mediterranean-style food patterns. (n.d.).https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015/advisory-report/appendix-e-3/appendix-e-37Carbohydrates. (2018).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydratesDietary guidelines for Americans, 2020-2025. (2020).https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfEating more plant protein and dairy instead of red meat may improve heart health [Press release]. (2020).https://newsroom.heart.org/news/eating-more-plant-protein-and-dairy-instead-of-red-meat-may-improve-heart-healthFish and omega-3 fatty acids. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acidsIs drinking alcohol part of a healthy lifestyle? (2019).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-healthLichtenstein, A. H., et al. (2021). 2021 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association.https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031Making the healthy cut: Fish, poultry and lean meats. (2018).https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/preparing/making-the-healthy-cut-fish-poultry-and-lean-meatsPallazola, V. A., et al. (2019). A clinician's guide to healthy eating for cardiovascular disease prevention.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713921/The American Heart Association diet and lifestyle recommendations. (2021).https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendationsFEEDBACK:Medically reviewed by Sade Meeks, MS, RD, Nutrition — By Louisa Richards — Updated on October 4, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageHeart-healthy recipes for breakfast, lunch, and dinnerMedically reviewed by Katherine Marengo LDN, R.D. Heart-healthy recipes may help a person lower their risk of cardiovascular disease. 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